How to eat all day to lose weight
by Jessica Migala / © 2017, Eatingwell.com. Eating Well, Inc. Premium Health News Service. Distributed by Tribune Content Agency, LLC.
What time you eat your meals may have just as much of an impact on your diet as what you eat. Here’s a good game plan for success.
7 a.m.—Fill up on protein
Those who divvied [protein] up among all three meals (30 grams per meal) boasted a 25 percent higher rate of muscle synthesis (which helps maintain a healthy metabolism) versus those who loaded up at dinner, according to a study in the Journal of Nutrition.
10:30 a.m.—Snack on almonds
Almonds make a great midmorning snack since they may not increase your overall daily calories, according to research published in the European Journal of Nutrition.
11:30 a.m.—Pre-order lunch
You know you’ll be ready to eat at noon, so if you didn’t pack a lunch, put in your order before you pick it up. Deciding what to eat ahead of time with the benefit of seeing the nutrition info online can help you save 115 calories, per research in the journal Appetite.
3 p.m.—Spoon up yogurt
An afternoon yogurt snack helped people hold off hunger longer, so they ate 100 fewer calories at dinner, reports a study in Nutrition Journal.
4 p.m.—Skip the java
Resist the coffee jolt to beat the afternoon slump. Sipping joe this late in the day can cost you an hour of sleep, reports a study from the Henry Ford Hospital in Detroit.
6 p.m.—Focus on family
Sit down at the table—not the couch—for dinner. Eating without distractions is associated with a healthier BMI for both kiddos and adults (and strengthens your family bond), says Cornell University research.
10 p.m.—Turn in
Go to bed at a reasonable time. People who clocked a mere four hours of sleep gobbled 130 extra calories compared to adults who got closer to the recommended eight hours, found research in the journal SLEEP.
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