Eating your meals at these exact times could boost your energy levels and prevent chronic disease

The meal times can vary widely from one person to another-some people jump from bed ready to eat a delicious breakfast, while others are committed to intermittent fasting and eat the first meal in the back, while others left today escape from them and find themselves finally remember to have lunch at a third hour. But while setting the date for eating, usually returns to personal preference and what your daily schedule looks like, it is important to know that your meals timing can actually affect your health.

Keeping the consistent eating schedule can help regulate your daily rhythm – the inner clock of your body – and increase metabolic health, while your meals are appropriately can help regulate blood sugar and energy levels.

Below is an expert advice on how time to eat your meals and formulate the eating schedule in your day.

Why – and when – for breakfast

nutrition professor and nutritionist registered Lisa Young recommends to have breakfast within an hour to two hours of waking up to help you stabilize blood sugar and reduce the risk of metabolic syndromes such as diabetes and obesity of type 2, and cardiovascular diseases. “If you are not a person in the morning, there is nothing wrong with keeping it light,” she says luckBut you still have to eat something small, even if you are not hungry.

“Skipping breakfast may lead to a decrease in energy, excessive eating later, and a weak focus,” she explained, adding that eating a bound breakfast with complex carbohydrates, protein and fat will support fixed energy and organize better appetite.

It will not only affect the morning meal what you feel, but it may also increase the risk of a chronic disease: I found a 2019 review of meal timing and the risk of metabolism that exceeding breakfast was associated with larger cases of obesity.

Young generally encourages most of the calories early in the day, not later. One study noted that people who had a larger breakfast and a smaller dinner had a greater weight reduction and the waist circumference – a major indicator of heart health risks and deaths – opposite those who had a larger dinner and a smaller breakfast.

When you have to eat lunch

Young is advised to have lunch between the back until 1:30 pm, explaining that, perfectly, it should aim to eat every three to five hours. If you find yourself feeling hungry between meals, or if meals are more than four to five hours, they encourage the addition of protein -rich snacks and fiber to fix you.

You don’t want to go long without eating – or skipping completely meals – you say, because it can lead to fatigue, irritation and excessive eating, and may disrupt metabolism and blood sugar balance.

The best time for dinner

Young suggests dinner at 7:30 pm, or at least two hours to three hours before bed, in order to give your body time to digest and make sure your sleep is not disabled. It can also be an early dinner – at 5:30 pm – useful for your general health, which brings the benefits of preventing intestinal stomach heartburn.

There are also large data that shows that eating late at night has been associated with increased calories in general and increased obesity. One study indicates that the hormone responsible for feeling full, leptical A, later in the day, may lead to excessive eating late at night. A study conducted in 2022 of two groups compared to eating later in exchange for earlier also found that the possibilities of the subsequent hunger group during the day have doubled compared to the previous group – and it was more likely to be more euphoria, salty foods and meat. Less calorie eating group also burned less calories during the day than those in the early eating group.

Why keep the regular food schedule important

The timing of your meals is not only about the financial distance to their space – it is also important to keep the normal eating schedule to help your biological rhythm, or your body’s inner clock.

“Eating meals at consistent times supports your best inner hour and digestion,” says Young. Research reveals that irregular meal times can disrupt your biological rhythm and sleep, because daily hormones, including cortisol and melaninin, interact with meal times and hang your body at the time of its capacity and when to rest. These hormones also play vital roles in organizing metabolic processes, as studies indicate that eating at inconsistent times can increase the risk of metabolic syndromes such as diabetes.

While it is generally recommended to follow these guidelines, Young acknowledges that your eating style is largely dependent on your lifestyle, needs and hunger levels.

She says, “Control your hunger and how you feel the most important,” she says. “What matters most is eating balanced food, the shield in the part that fits your lifestyle and keeps you on the activity. Ask yourself what you feel better.”

To learn more about nutrition:

• Experts warn against taking a closer look at this famous grocery store Superfood
• 3 Eating habits that can help you age well – and 4 do not do that
• Learn about green algae powder full of vitamins, minerals, protein, protein and omega -3
• The higher nutrition expert shares the first mistake he sees in American meals

This story was originally shown on Fortune.com

2025-04-10 14:46:00