Dr Alexandra Phelan, a GP who formerly worked for the UK's National Health Service, shares how to lose weight healthily by starting with breakfast.
If you want to lose weight, the best advice is not to skip breakfast.
If you want to lose weight, the best advice is not to skip breakfast, says Dr. Alexandra Phelan.
Breakfast not only helps prepare energy for the whole day, but also helps the brain function at its best.
If you want to lose weight, it's best to eat breakfast around 9am, advises Dr Phelan, according to the Express .
Why wait until 9am?
This involves intermittent fasting. And one of the most effective types of intermittent fasting is the 16:8 method — which involves fasting overnight for 16 hours, and eating only within an 8-hour window, according to Medical News Today .
Research in mice fed a high-fat diet found that restricting feeding to eight hours protected them from obesity, inflammation, diabetes and liver disease, even when eating the same number of calories as they normally ate.
According to this 16:8 fasting method, if you eat dinner at the ideal time of around 5 pm, then your first meal the next morning will be around 9 am, according to Medical News Today.
In fact, this meal time depends on each individual's dinner time, as long as the gap between finishing dinner and the first meal the next morning is 16 hours.
What should I have for breakfast?
Dr. Phelan advises: If you want to lose weight, you should switch to a protein-rich breakfast, such as eggs and meat.
Starting your day with a protein-rich meal is a great way to feel fuller longer, reducing mid-morning snacking, she adds.
Expert Aroosha Nekonam, a personal trainer and operator of the Ultimate Performance fitness center (UK), also agrees with the above opinion: Each meal should include 20 - 30g of lean protein, vegetables and healthy fats.
One of the most effective types of intermittent fasting is the 16:8 method - which means fasting overnight for 16 hours, and eating only within an 8-hour window.
What about lunch?
Expert Nekonam said breakfast, lunch and dinner should be spaced a maximum of 4 hours apart to aid digestion.
For weight loss in general, Dr Phelan says: The most important factor in weight loss is a calorie deficit. That means you burn more calories than you take in each day, according to Express .
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