What time should I eat lunch to lose weight?

US Experts recommend eating lunch between 10am and 2pm, 4 to 5 hours apart from breakfast and dinner to maintain a healthy weight.

When it comes to weight loss, consistency, and a well-planned diet are key. But metabolism and circadian rhythms also play a role, says Rekha B. Kumar, MD, medical director of Found Weight Loss.

"These two factors are the body's natural clock. Circadian rhythms cause organs to produce hormones such as insulin and melatonin. Therefore, adjusting lunch to match the circadian rhythm can support weight gain or loss," said Dr. Kumar.

The question is, "How do you adjust your lunch time to your body's natural clock if you're trying to lose weight?"

In general, Dr. Kumar recommends eating lunch between 10 a.m. and 2 p.m., or about four to five hours after breakfast, to keep blood sugar levels stable. This also ensures that you don't overeat at lunch. To ensure this habit, people should eat breakfast around 8 a.m. and lunch around 12 or 1 p.m.

Recent research from Northwestern Medicine supports this approach. Experts say it's important to make sure the time between lunch and breakfast and dinner is no more than four to five hours.

Illustration of some people having lunch. Photo: Freepik — Illustration of some people having lunch. Photo: *Freepik*

"If you want to snack to help you stay fuller at your next meal, control your portion sizes to avoid overeating. Try to eat protein, such as cottage cheese, blueberries, almonds," says Dr. Kumar.

She suggests a lunch that includes 30 grams of protein, some fiber, and healthy fats, like a turkey sandwich on whole-grain bread with cheese and avocado. Another favorite is a salad with baby spinach, grilled chicken, low-fat cheese, strawberries, avocado, balsamic vinegar, and olive oil.

Dr. Kumar advises people to avoid eating high-carb foods at lunch, such as pasta, packaged pizza, and frozen foods. Eating a lot of carbs in the middle of the day can cause blood sugar levels to spike, leading to the body storing glucose that is not used for energy as fat.

Experts advise people not to skip lunch, no matter how busy their schedule is. This bad habit can increase cortisol, which makes people feel stressed and angry. If you can't eat lunch, you can consume a high-protein snack, such as a handful of almonds and a protein bar or your favorite shake.

Thuc Linh (According to Parade )

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