This article is only for those people who want to maintain a healthy meal timing to proceed their weight loss program a bit ahead. As most of the people often get highly confused in choosing their meal plan/timing, reasonably it also generates some correlated asking like- when to eat, what to eat, how much to eat and what would be the interval among the meals? Naturally, it also generates few more asking like-what to avoid in diet and what would be the sleeping time in getting targeted result in shortest possible time.
As it is widely known to many that healthy meal timing is one of the best things to prevent and control some health problems like- heart disease high blood pressure, type -2 diabetes and some sort of cancer. Because our eating time naturally influences body weight. As we know, there is no short-cut weight loss solution, the only you can do is to change your eating habits by healthy balanced meals and cutting down on fatty, sugary, simple curbs and junk food. In fact, it is easier to say than make it practical.
According to Brown Riggs (A registered dietitian and spokesman for the national academy of nutrition and dietetics)
“The most important aspect of any diet in keeping overall calorie in check, particularly for those with diabetes or who are trying to lose weight .but the schedule people follow in eating meals and snacks can help them either stay on track with their diets, of be more easily swayed off courses”
Here I am providing you some basic concepts regarding the meals to help you lose weight. It is my pleasure that providing you examples of three major basic meals of the day. These are likely-
A Perfect Breakfast
Breakfast is considered as most important meal of the day as we start our day with that meal. So it deserves a special concentration from you. According to The National Weight Control Registry, breakfast is one of the key factors to long-term weight control process. In fact, studies published in The American Journal of Clinical Nutrition showed that people who skipped breakfast tended to be heavier than those who ate a healthy morning meal. Eating within the first hour after you wake up helps to maintain your blood sugar and hormone levels, which keeps your energy level high throughout the morning and ensures that you don’t overeat at lunchtime? It also activates your metabolism process, which in fact, helps you to burn more calories all the daylong.
Be wise in choosing foods, since lots of typical breakfast foods are comprised of simple carbohydrates, such as-white bread, many breakfast cereals (specially for kids) and regular bagels. Because they are very easy to digest, simple carbs send your blood sugar shooting up. When it comes back down, you'll feel ravenous. So to help you loss more weight, bring you’re breakfast some complex carbs and protein instead. That may make your breakfast sounder.
You may take a trial of these breakfasts’ ideas given below-
- Two slices of whole-wheat toast with 1 tablespoon of peanut butter or apple butter (apple puree that tastes great but does not contain any actual butter and has very little fat) and one medium apple.
- ½ cup of granola or high-fiber cereal (which will keep you feeling full) mixed into 1-cup fat-free fruit yogurt.
- One small whole-wheat bagel with 1 tablespoon of light cream cheese and 1 tablespoon of light strawberry jam.
At same time, you need to keep yourself refrain from taking these types of foods given below for better improvement like-
- Buttered toast
A Hand Some Lunch
Though breakfast is considered as royal meal of the day, yet lunch is not less important comparing to it at all. So to maintain a healthy weight loss meal routine, you need to make sure that you are not giving less importance act to your lunch. Unless it is good enough to suit your meal, plan.it will not bring any remarkable change to your weight loss program. That is why, you must bring a handsome lunch to your daily meal routine to get optimal result in a short time.it is better bring your lunch ready from home rather buy it from outside. Because most of foods we usually buy from outside rich in harmful fats, which may sometime hider your journey to weight loss program.
Your handsome lunch can be with this given items .like-
- Turkey wrap: 1 flour tortilla, 1 teaspoon light mayonnaise, 2 to 3 thin slices of deli turkey, ½ cup of shredded lettuce, 2 slices of tomato, 1 tablespoon of shredded cheese, and salt & pepper to taste.
- Grilled chicken salad: 2 cups of romaine lettuce, 3 ounces of grilled and seasoned chicken, 2 tablespoons of green or red peppers, 3 wedges of tomato, 6 slices of cucumber, 4 baby corns, and 2 tablespoons of low-fat dressing of your choice.
- Maine crab rolls: 6 ounces of cooked jumbo lump crabmeat, 1 teaspoon of light mayonnaise, 1 teaspoon of sweet pickle relish, ½ scallion (thinly sliced), 1 pinch ground pepper, and 2 hot dog buns.
At the same time, be careful of having these types of foods, as these have always a negative impact on our body to get a good physique. These are likely-
- Caesar salad (its dressing is packed with fat)
- Breaded or battered chicken
- French fries (as a side order)
A Light/Slim Dinner
As you get very little time to burn your calorie what you ingest doing any exercises at night, you should give an extra-care on your dinner as it should not be too big or not like too small or even skip it sometime .Make sure, whatever you eat is satisfying you including protein, complex curbs and vegetables etc.
You can make your dinner like this-
- 4 ounces of baked or grilled seasoned chicken or 4 ounces of broiled filet of fish (sole, flounder, salmon, etc.), 1 small baked potato with 1 tablespoon of low-fat sour cream, ½ cup of steamed broccoli, and 1 teaspoon margarine.
- Fajitas: 1 flour tortilla, 3 ounces of grilled chicken or steak, ½ cup grilled onions and green peppers, ¼ cup salsa and 1 tablespoon low-fat sour cream.
- Pasta Primavera: ½ cup of cooked bow tie pasta, 1 cup of steamed broccoli, carrots, and zucchini, ¼ cup of marinara sauce, and 1 tablespoon of parmesan cheese.
- Feel free to end your meal with a healthy dessert, such as 1 cup of fruit salad, 1 cup of fat-free yogurt, or ½ cup of frozen yogurt or sorbet.
Don not show any temptation to some kinds of foods, which always help to get your body much weight. So try to avoid them as much as possible especially at your dinner or before going to bed. These are likely-
- Creamy high-fat sauces
- Huge portions
- High-calorie, high-fat desserts
- eat well, feel well
Keep in mind that eating different types of foods is key to losing weight and getting all your essential vitamins and nutrients. Avoid eating same foods regularly .otherwise, we will get bored and even become fail to keep it up till the last moment come.
You can drop those pounds if you put your mind to it; it's all about making small changes to your eating habits. If you cut out those fries at lunchtime, use hot mustard on your sandwiches instead of mayo, have fruit for dessert instead of chocolate cake, you'll be shedding your extra weight in no time.
But don't forget to indulge in a reasonable portion of your favorite dessert or snack food every so often. If you don't, you'll end up feeling deprived and fall back into your old habits
Comment: In order to bring best control to your weight, eat three meals daily, and be prepared with three snacks. I hope that you will not be disappointed taking help from these given information. So be ready to welcome a healthy body structure and say good-bye to previous one.