While late-night meals are often blamed for sabotaging weight loss efforts, experts are now highlighting that the timing of your lunch could be just as crucial for achieving your fitness goals. Nutritionists emphasize that both the food you eat and when you eat it play significant roles in the weight loss process.
Dietitian Lena Baković advises that the optimal time for lunch falls around four to five hours after breakfast. “If you wake up at seven and have breakfast by eight, you’ll likely feel hungry between 12 and 1 p.m.,” Baković explained to N1.
She cautions against having a late lunch, noting that it can disrupt the body’s ability to metabolize food effectively. This delay can lead to skipping dinner or, worse, reaching for unhealthy snacks before bed. Research supports this claim, with studies showing that late lunches can negatively impact calorie expenditure at rest and slow down carbohydrate processing, particularly when consumed after 3 p.m.
Spanish scientists found that lunch eaten at 4:30 p.m. resulted in unstable blood sugar levels, which hinder the body’s ability to convert carbohydrates into energy efficiently. Other studies suggest that prolonged fasting between meals can lead to a sharp rise in blood sugar when food is finally consumed, especially if the meal is carbohydrate-heavy.
On the flip side, Baković also points out that eating lunch too early may lead to increased hunger later in the day, causing poor food choices. “An early lunch can leave you hungry and more likely to snack on unhealthy foods,” she warned.
Additionally, irregular meal patterns can throw off the body’s circadian rhythm, which plays a crucial role in maintaining balance. “Just as the timing of your sleep matters, so does the timing of your meals,” Baković added.
For those aiming to lose weight, experts suggest paying careful attention to both meal timing and portion sizes to optimize metabolism and avoid late-night cravings.
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