Might as well eat early.

Generally speaking, the interval between breakfast and lunch should be 4-5 hours, so breakfast should be between 7-8 o'clock. In addition, it is more reasonable to drink some water before breakfast after getting up. Eat breakfast like an emperor, that is to say, the food you eat should be nutritious, and milk, eggs, staple food, fruits and vegetables should have different nutrients. Breakfast can provide 30% energy and nutrition for the whole day, which can't be supplemented by other meals.

Many people think that a hearty breakfast will burn too many calories, but a research team in the United States recently found that eating more is not a bad thing for women who want to lose weight, but this rule is limited to breakfast.

The later the lunch time, the less likely you are to lose weight.

The researchers found that the earlier you eat the main meal, the more likely you are to lose weight. At the same time, people who eat meat at night are "much worse than those who eat meat early" and have a greater risk of diabetes. The findings, published in the International Journal of Obesity, may help to make a more effective weight loss plan.

People who eat late lose weight more slowly and much less than those who eat early, which indicates that the time of eating the main meal may be an important factor to consider in the weight loss plan.

Eat dinner early, too.

The ideal state of dinner is at least 3 hours before going to bed. At this time, there is not much food left in the stomach, which will not affect the quality of sleep at night. Having time to do some activities between dinner and bedtime will also reduce the risk of getting fat. In other words, if you rest at night 10, then dinner should be at 6-7 pm.

At the same time, a normal dinner should be 7 minutes full, that is, the stomach has not felt full, there is no sense of burden, the appetite has weakened, and I habitually want to eat more, but if I take the food away at that time, I will not feel sorry, and I will not feel hungry before going to bed at night.

If you want to lose weight, you can eat until you are 5 minutes full, that is, the hunger basically disappears, but you still have an obvious appetite and want to eat some more. Maybe a little hungry before going to bed. Fan Zhihong said that if you want to eat a diet meal at night, you might as well consider the combination of fruit+yogurt, coarse-grain bean porridge+vegetables, beans+nuts+vegetables, potatoes+bean products+vegetables.

Best daily meal plan

Breakfast -7 o'clock.

At this time, you may still be "sleeping" in bed, but in fact, your body temperature has begun to rise, your pulse has begun to accelerate, your sympathetic nerve has become increasingly active, and your digestive function has begun to operate. The gastrointestinal tract is in a state where you can digest and absorb nutrients in food most efficiently, which is the best time to eat breakfast.

Full marks breakfast:

1 whole orange+1 cup of coffee +2 slices of whole wheat+1 scrambled eggs with tomatoes.

Extra food-10: 30

You know, from 7 am to 10, the metabolic rate in the body is 40% faster than other time periods. Therefore, at this time, you need to eat some low-fat carbohydrates to replenish energy, help you concentrate and stay active at work.

Full marks plus meals:

1 banana

Lunch-12: 30

Colleagues began to get up gradually, which is also the time when the body needs energy most and the best time to have lunch. At this time, the digestive enthusiasm of the gastrointestinal tract in the body is far less than that of breakfast, so you need to chew slowly when eating, and you must never have lunch while staring at the computer. Not only is it easy to get fat, but nutrients cannot be absorbed.

Full mark lunch:

Fiber-rich vegetables+red meat+staple food

Afternoon tea-15: 30

This is also the time to replenish energy immediately, because the glucose content in the body has been greatly reduced, not only the thinking speed has slowed down, but also bad emotions such as irritability and anxiety have begun to resurface. If you don't replenish energy in time, it will be difficult to work smoothly and happily.

Full marks afternoon tea:

Almonds or raisins rich in crude fiber.

Dinner-18: 30

Dinner must be settled 4 hours before going to bed, which is the time needed for food to be digested and absorbed in the gastrointestinal tract. Otherwise, sleeping with undigested food will not only accumulate fat, but also greatly affect sleep quality.