In the weight loss plan we follow, the two things we take into account are the foods on our menu and sports activity. Research shows that the "clock" of our body for eating is very important not to be neglected, otherwise, we will be hungry all day long for harmful foods. This means that we should not skip any of the main meals, but also not eat dinner too late so as not to disturb our body's natural eating/sleeping pattern.
Here's how to eat according to your biorhythm when you want to lose weight.
From 06:00 to 9:00
It's good to do 20 minutes of cardio within 30 minutes of waking up and before breakfast if you can. According to research, physical activity before breakfast can help you burn excess fat more effectively. It is good to drink at least one glass of water before breakfast. You can add some lemon juice, honey. This will give the bowels a good start. When we wake up from sleep, the hunger hormone ghrelin, which you should not underestimate, also naturally "wakes up" in our body.
If you don't eat breakfast, it will increase your ghrelin levels, make you even hungrier hours later, and you'll end up very hungry at lunch, increasing your risk of overeating.
This is why breakfast is extremely important. To suppress the effects of ghrelin, eat a breakfast with a combination of complex carbohydrates and protein, such as eggs and whole-grain toast, within an hour of waking up.
From 10:00 to 11:00
Levels of the hunger hormone ghrelin begin to rise a few hours before lunch. If you feel hungry, eat something small - blueberries, 1 cup of natural yogurt, a few raw walnuts or almonds.
From 12:00 to 13:00
Another fat-hungry hormone, called galanin, also peaks around lunchtime. How do you satisfy that hunger so that you lose weight and don't increase your appetite for more fat than your body needs? Choose a lunch that consists of complex carbohydrates and protein, such as chicken soup with vegetables or chili con carne, beans, lentils.
From 14:00 to 15:30
Usually in this hour range we drink coffee, eat something sweet. Drink your last cup of coffee for the day, which you can also replace with tea. If you're hungry, eat a boiled egg, a handful of raw nuts, or a piece of fruit. These he althy snacks will give you energy.
From 16:00 to 20:00
This time range is suitable for strength training, cardio activity. It is believed that at this time our body temperature is the highest, so get ready for good sports results and building muscle mass. Have he althy fats for dinner. You can eat fish, chicken or yogurt with flax seeds. Vegetables can be in the form of a salad. Avoid potatoes, rice, carbohydrate vegetables.
After 21:00 it is not good to consume food if you want to lose weight. The sleep hormone melatonin is already active, preparing the body for active rest, and the food consumed in the late hours confuses the entire rhythm of work, in addition to being accumulated as excess fat. You can drink a cup of herbal tea for a good sleep.
