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4 tips for fat loss!

What Time To Eat For Optimal Fat Loss

I’m sure you’ve heard the saying that “timing is everything.”

When it comes to nutrition timing is almost everything. Timing can be just as important as what you are eating.

The reason that timing is so important is because of your body’s natural hormonal rhythm that occurs throughout the day.  Catch that hormonal rhythm at the right time with your meals and you will be on a runaway train to fat loss.  If your meal timing is off (not eating at the right times) then you have a one way ticket on the slowest metabolic train in town toward the land of “FAT”.

Two of the most powerful techniques for accelerating your fat loss are to eat the right foods and eat them at the right time.

So this begs the question, “When do I eat to accelerate fat loss?”

Your natural hormonal biorhythms are naturally set in such a manner that eating your largest quality meal for breakfast or lunch and a smaller meal for dinner will create the best fat burning environment.

Your mother or father probably told you at some point during your childhood years that you shouldn’t eat before bed.  But why did they say that?

They probably said that because that’s what they were told by their parents.  Well whoever started this not eating before bed thing was on to something.

As bedtime nears there is a hormonal shift in the body that occurs, kind of like the changing of an ocean tide, which goes from being ready and on the go to slowing your body and metabolism down.  This slowdown is to prepare your body for a good night’s rest and time for repair.  Your body continues to consume energy during the night but ideally it should be pulling from your stored energy  sources like body fat and glycogen in your liver and muscles.  If you eat before bed with your metabolism slowing down your body will naturally use these calories for energy and STORE the excess in your fat cells.  NOOOOO!  Not what you want.

Ok so we don’t eat right before bed.  So when should you eat?

The Answer? Breakfast

Ideally, to encourage the most amount of fat loss, your largest meal should be BREAK-FAST.

Breakfast is just that, you are breaking your overnight fast.  I have previously shared with you the importance of eating breakfast.

In the morning during “breakfast hours” your body is hormonally primed to consume and burn calories.  You hopefully didn’t eat overnight in your sleep J.  As a result first thing in the morning your body is ravenous for some good quality calories.  As such this is when you should consume the most calories.

One HUGE no, no is to skip breakfast.  Don’t do it!  If you do you’ll be setting your metabolism up for a mid-day crash and to store any calories consumed later on in the form of fat.

Now don’t just consume any old calories to suffice your breakfast requirement.  Like I shared in previous posts, avoid the standard American breakfast.

Starting your day off when your body is hormonally primed to burn calories with “food” items such as bagels, toast, cereal, pancakes, waffles and other processed, carbohydrate laden foods is just going to extinguish your body’s blazing metabolic bonfire.  You don’t want that because now you’re shifting your hormone response into fat storage mode because you have skyrocketed your glucose (blood sugar) and have now unleashed the fury of your body’s fat storage hormone, insulin.

Instead be sure to consume plenty of lean protein, healthy fats and nutrient dense carbohydrates.  You can prepare a healthy protein smoothie using a good quality protein powder, berries, greens (spinach/kale) and healthy fats (coconut oil, nuts/seeds) to start your day.  A simple egg omelet with plenty of veggies is a great choice.  And think of breakfast as another meal.  Don’t be afraid to eat left over meats or salads from the night before.  You’ve got to start thinking outside of the SAD (standard American diet) Breakfast box of processed garbage and start thinking about quality, nutrient dense foods to start your day.

Some Notes on Lunch, Dinner and In-Between

Your lunch can also be a mid-size to large meal.  Your body is awake, active and still ready and able to consume and burn quality calories.  Just be sure to feed it quality calories.  Avoid carbohydrate rich meals like pizza, pasta, sandwiches, etc.  Instead focus in on soups, salads, lean proteins with veggies and items like that.  You will keep your hormones better balanced and will avoid that mid-afternoon crash that happens to so many people because they have skipped breakfast or just ate a lunch in processed carbs that will suck the energy right out of them.

Your dinner should be lite.  Fewer calories with a focus on protein and whole foods.  Again a heavy carbohydrate meal consisting of potatoes, pasta, bread, etc. will hormonally set you up for fat storage.  At this time of the day your body and hormone rhythm is winding down and preparing for rest.  Dropping a huge carbohydrate BOMB on it now would only open up your fat cells to store this excess energy.  Instead focus on consuming lots of green veggies, a small serving of protein and if you want a little bit of “starchy” carbohydrate (I said LITTLE bit) then try some wild rice, quinoa or sweet potato.  These items work in harmony with your hormones at this time and will not cause a sharp spike in blood sugar or insulin.  This my friend means more fat burning!

If you get hungry in between meals then EAT!  Your body is telling you that it needs energy!  BUT don’t eat what…?  That’s right, processed carbohydrates.  Don’t reach for the chips, candy bars, or other sugary foods.  Instead snack on nuts/seeds, lean protein, apple with almond butter, veggies and other great healthy snacks. They will keep your metabolism going to achieve fat burn.

Your last time eating should be before 8:00 pm.  Your metabolism and hormones are tired from a long day’s work and are ready for some rest.  Don’t push them too hard at this time or otherwise they will take the easy road and will opt to just open up your fat cells and store that extra energy for later.  Certainly avoid processed carbs and sugary foods at this time.  Instead include a low calorie snack consisting of some lean protein.  The protein will help your body better regulate its blood sugar overnight.

Simple steps Regarding Meal Timing To Enhance Fat Loss:

  1. Eat breakfast within 1 hour of waking up in the morning.
  2. Consume most of your calories at breakfast or lunch. Avoid processed carbohydrates and consume more lean protein, healthy fats and quality carbohydrates.
  3. Do not eat later than 8:00 pm and your last meal/snack before this time should include some lean protein (nuts/seeds, lean meat, etc.) to help better regulate your blood sugar overnight.

As always I hope this information has served you and will take you one step closer to your desired health goals.

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Until we chat again remember:

Eat Well, Move Often and Stay Healthy!


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