To Lose Weight, Breakfast like a King, Lunch like a Prince and Dine like a Pauper!
Everyone has heard of this. Not everyone does it. And practically No one knows why.
So here is some science from ‘Science Daily’.
It is well understood that life on earth operates on the Circadian Rhythm.
“A circadian rhythm is a roughly 24 hour cycle in the physiological processes of living beings, including plants, animals, fungi and cyanobacteria. Circadian rhythms are important in determining the sleeping and feeding patterns of all animals, including human beings. There are clear patterns of brain wave activity, hormone production, cell regeneration and other biological activities linked to this daily cycle.”
Bottom line, our biological clocks are meant to naturally operate on the 24-hour cycle and any deviation from that can lead to a disturbance of the homeostasis (balance) of our body, impacting our metabolism and if sustained, eventually creating disharmony and disease.
Importance of a Heavy Breakfast
Our metabolism is at its peak in the mornings and decreases over the day, really ebbing in the night. So “the time of day we eat can have a big impact on the way our bodies process food” says Dr. Daniela Jakubowicz of TAU’s Sackler Faculty of Medicine and the Diabetes Unit at Wolfson Medical Center. A study conducted by her indicated that those who eat their largest daily meal at breakfast are far more likely to lose weight and reduce their waistline circumference than those who eat a large dinner.
It also revealed that participants who added even a desert during breakfast had lower levels of insulin, glucose and triglycerides during the day, making them less vulnerable to diabetes, hypertension, cholesterol and cardiovascular ailments. (ACE Prosource)
In her experiment, she also found that participants who ate large breakfasts lost more weight than those who ate large dinners. The reason? People who ate large breakfasts demonstrated lower levels of ghrelin, the hormone that tells you to eat.
Eat, eat, eat, eat, eat!
5 times a day! I keep telling my students to eat 5-6 ‘meals’ a day. I also caution food-lovers not to take the word ‘meal’ to mean that they eat until they drop. A meal incorporates eating the right foods in the right amount. It also means that even when we eat wrong (oh we all do, so lets admit it and agree to having those empty calories now and then and live life!) we should eat small and often. It just helps to keep sugar spiking at a low after a meal.
Simplistically put, when we eat where does the food go?
It gets converted to sugar or glycogen and gets stored in our liver and muscle reserves. But these storage ‘units’ have only a limited capacity. So where does the excess sugar go? Ah! Here is the key. It gets stored as adipose fat on our genetically ‘fat’ predisposed areas. So we end up with our jelly-bellies, thunder-thighs, rolling-bottoms, love-handles and double-chins. Leave aside the cholesterol, clogging of arteries, hypertension, diabetes….
Then again, if we ‘fast’ for more than 3 hours, our body ‘senses’ starvation and activates the survival hormone cortisol to store fat in the abdomen.
This is how people who are trying to lose weight through starvation dieting, do quite the opposite by adding belly fat instead of losing it.
Winding up this spiel, I’d advise those interested in losing weight in the right manner, keeping health and fitness goals intact, your food mantra is ‘eat on time, eat small and eat often’.