- Eating around 70% of the day’s calories between breakfast and lunch can potentially positively effect body weight control and insulin usage.
- The Mediterranean diet was used in the research study to determine the effects of caloric intake timing, and showed those eating the majority of their calories early in the day lost more weight.
- Shifting your major caloric intake to earlier in the day could require some effort if you are accustomed to consuming more later in the afternoon or evening, but the beneficial results might justify the change.
- The Mediterranean diet guidelines recommend basing your diet largely on plant-based foods, using plant-based oils, consuming moderate amounts of dairy and fish, less poultry and even less meat, and focusing on fresh, seasonal foods.
The balance of body weight involves consuming fewer calories than your body expends. However, the timing of caloric intake might also have a significant impact as seen on the scale.
According to research conducted in Italy, the scales can tip favorably by about 25% if one eats approximately 70% of the day’s calories between breakfast and lunch, including a mid-morning snack, with the remaining 30% composed of an afternoon snack and dinner.
Studying With The Mediterranean Diet
The researchers utilized the heart-friendly Mediterranean diet for the investigation. All participants reduced their daily caloric consumption by 600 calories. The ratio of their calorie distribution consisted of 55 percent carbohydrates, 30 percent fat, and 15 percent protein, infusing over 30 grams of dietary fiber daily.
At the conclusion of three months, the participants who ingested 70% of their daily calories before lunch lost 18 pounds, in contrast to those who consumed only 55% of their daily calories before lunch and lost just 14 pounds. Moreover, the “early eaters” shed more body fat and implemented insulin more effectively, which can assist in preventing diabetes.
It might require some effort to reconfigure your caloric intake, especially if you usually consume more in the late afternoon and evening. However, the beneficial results could justify the shift.
Guidelines for Adopting The Mediterranean Diet
Follow these fundamental guidelines for the Mediterranean diet:
– The bulk of your diet should consist of plant-based foods like vegetables, fruits, nuts, and seeds.
– Employ plant-based oils, particularly olive oil, instead of animal fats.
– Consume modest amounts of dairy in fat-free or low-fat variations.
– Ingest low-to-moderate amounts of fish, lesser quantities of poultry and even less meat.
– Prioritize fresh, seasonal foods whenever possible, and aim to eliminate processed and packaged foods.
You can refer to a guide to the Mediterranean diet by the Cleveland Clinic, which includes practical ways to incorporate it at every meal.
Note that the information contained in this article is a compilation of historical data and it is recommended to refer to current updates for the latest findings on this topic.