Fitness and Meals ( fitness franchise )
You are when you Eat.
There's an ideal time to eat - it's just a pity the experts can't agree on what that time is. Here's a guide to some of the clock watching approaches
by lucie hoe
You are when you Eat.
There's an ideal time to eat - it's just a pity the experts can't agree on what that time is. Here's a guide to some of the clock watching approaches
by lucie hoe
A carb curfew after 5pm for un - fitness ( fitness franchise )Advocates: Joanna hallAuthor of carb curfew, popsinger dido and the English rugby teamNutritionist Joanna Hall says the approach of banning carbohydrates in the evening creates a " kilojoule gap" between the number of kilojoules consumed and the number burnt off. In addition, eating more protein will help you to stay fuller for longer, she says, "Evenings are the time when most people munch on high fat foods such as cakes and biscuits,because they are bored or tired, " says Louise Sutton, a dietitian and principal lecturer in sport and exercise nutrition at Leeds Metropolitan University in the UKI." So this is one way of stopping that"experts are sceptical, as there isno scientifuc evidence to support the claims, night time nibbles, it is a good thing.
Eat all you can between 4pm and 7pm for un - fitness ( fitness franchise )
Advocates of SkippingMeals: Dr Mark Mattson,Chief of the Laboratory of Neurosciencess at the US national Institute on Ageing, and the Authors of Various so-called " warrior diets "Dr Mattson has run several studies to investigate how meal frequency affects health. In one still bing analysed, participants were allowed to eat only within a three- hour timeslot, at the end of their working day."Our basic metabolism was set up when we were hunter gatherers," Mattson explains. " The pattern would have been a mixture of feast and famine. We not only get much less exercise than our distant ancestors, but having a regular food supply where we mayu overeat, as opposed to an intermittent one , may prove almost as damaging."Frankie Phillips, a spokeswoman for the British Dietetic Association, disagrees with the feast /famine theory. "It is quite unrealistic to think that people could adopt this approach, "she says, "Avoiding food until 4pm leaves you prone to unhealthy snacking. And plenty of studies have shown that if you are well nourished and eat regularly through the day, it has benefits for mental performance, as well as the waistline, "
Three square meals a day for fitness ( fitness franchise )
Advocates: Western and Asian GrandparentsTheree cooked meals a day was pretty much the normal approach to eating in the 1940s and earlier. All meals were pretty substantial and the average kilojoule intake may have been higher than it is today, but people were a lot more active. Very few would skip breakfast, lunch or dinner,and snacking between meals was unheard of. Experts say there is nothing wrong with this approach, other than it is simple not practical for most modern lifestyles.
Eat your main meal after 9pm for fitness ( fitness franchise )Advocates: The spanish, French and ItaliansThis is not a faddish diet, but a lifestyle havit. The evening meal, the main meal of the day, is often eaten much later than 9pm in Spain, which is one reason why snacking in tapas bars is so popular as a means of staving off hunger as much as anything else.However, Louise Sutton says the approach is not recommended unless you are used to it. " Going to be on a full stomach can raise the risk of indigestion and heartburn, "she says."It doesn't suit everyone.
Eat your main meal after 9pm for fitness ( fitness franchise )Advocates: The spanish, French and ItaliansThis is not a faddish diet, but a lifestyle havit. The evening meal, the main meal of the day, is often eaten much later than 9pm in Spain, which is one reason why snacking in tapas bars is so popular as a means of staving off hunger as much as anything else.However, Louise Sutton says the approach is not recommended unless you are used to it. " Going to be on a full stomach can raise the risk of indigestion and heartburn, "she says."It doesn't suit everyone.
Fast before noon for un - fitness ( fitness franchise )
Adovocates: Claudia SchifferEating very little before midday is how Schiffer maintains her supermodel shape. "I keep my daily kilojoule count down by eating nothing but fruit and vegetables before noon, "she says.Skipping breakfast is a growing trend. The Asian Food Information Centre reports that a third of adults do not eat anything within an hour of getting up in the morning. But is it healthy?" Definitely not, " says Sutton. "Eating fruit in the morning is fine, but studies show if you eat nothing, you will make up for it by consuming more high kilojoule foods later."Eat every three hours for un - fitness ( fitness franchise )
Advocates: Us personal Trainer Jorge Cruise, Author of the 3 Hour dietCruise believes that eating at three hour intervals "stimulates the body to lose weight, "whereas spacing out meals more than that "sends the body into starvation mode and forces it to cling to stored fat."The Vitaline diet follows much the same principles: it advises eating a small meal every three hours, but nibbling on a tiny piece of protein or carbohydrate every 15 minutes to boost the metabolism.While those strict timings are questionable, there is evidence that eating mini meals is healthy. Professor Andrew Prentice of the UK Medical Research Council's international nutrition group says that "little and often" is good:" Metabolically, it looks as though regular hibbling is a good way to do things, " he says. "It puts less strain on the body if yu are not taking in too much food all at once."
The Right Food at the Right Time for fitness
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Chronobiologist have studied the body's circadian rhythms and identified ideal time slots for eating and exercising.
7-8am Eat breakfast ( for fitness )
It is best to eat after some light early morning stretching or yoga.
10am Have a snack ( for fitness )
The body Use 20% of the brain's avaibable glucose by around this time, so a low fat carbohydrate snack, such as a banana , bagel or sports energy bar, is needed to top up levels.
1pm Eat lunch ( for fitness )
Energy levels are naturally running low at this time. Leave lunch any later an you are more likely to consume more kilojoules.
2-3pm Have a snack ( for fitness )
Glucose levels plummet in a post lunch dip. Dome cashew nuts, plain popcorn, or dried or fresh fruit will get you back on track.
4-6pm Do a workout ( for fitness )
Muscle temperature and other fitness parameters reach a peak around now.
After this time, we tend to need more food to feel full. Eating now also allows time for food to be fully digested before going to bed
7-9pm Eat a bedtime snack( for fitness )
Choose cottage cheese, a slice of turkey or a banana, all of which contain the amino acid tryptophan - a precursor to a good night's sleep.
Breakfast like a king ( for fitness )
Eat one day, starve the nextAdvocates: A growing number of scientists"Intermittent feeding schedules, "which lead to the consumption of one-third fewer kilojoules overall,increase the health and lifespan of rat. Now, some experts are beginning to think the approch might be beneficial for humans, too.
American singles studies by Dr Mattson and his colleagues at the National Institute on Ageing showed that animals that were made to fast for a day but allowed to eat as much as they wanted the next not only lost weight, but had improved blood pressure and markers for diabetes.
However, Dr James Stubbs of the Rowett Research Institute in Aberdeen, Scotland, says, "Even if intermittent feeding did promote weight loss to begin with, the body would adapt and weight would soon go up again."
