6:00 to 9:45 a.m. This is the best time for breakfast. Eating a high-protein breakfast—think eggs, lean pork sausage, Greek yogurt, or nut butter—first thing in the morning was linked to lower rates of weight gain, according to research published in the journal Obesity. Plus, those who ate during this window were less likely to feel hungry than those who postponed their breakfast until after 10 a.m.
10 a.m. Snacktime. If it’s been a few hours since breakfast—and lunch still feels light years away—Amy Gorin, MS, RDN, dietitian and owner of Plant-Based Eats in Stamford, Connecticut, suggests a light snack like an apple and peanut butter, or string cheese and a handful of whole-grain crackers. By combining a high-fiber food with a high-protein ingredient, you’ll take charge of your hunger and cravings.
“It helps to eat every three to five hours—so typically, one to two snacks a day—so that your blood sugar levels don’t dip and you don’t get hangry,” Gorin says.
1 p.m. Lunch break. The ringing phone, email notifications, and looming deadlines can make it tempting to postpone lunch, but waiting until late afternoon could cause you to overeat or make less healthy choices.
“You could be very, very hungry by the time you do sit down for a meal,” Gorin says. “If a plate of French fries is put in front of you, you may be inclined to eat the entire plate.”
6 p.m. Dinnertime. Sitting down to a late supper could lead to weight gain. Jun published a small study that showed eating at 6 p.m.—as opposed to 10 p.m.—led to a 10 percent increase in fat burning overnight.
“As the day draws on, your body begins to change its metabolism and decrease the amount of fat that’s being used,” Jun explains. “If you’re attempting to lose weight, later eating could contribute to weight gain.”
Nutrition: Concepts and Controversies
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