Nutrition
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Food Timing For Weight Management

Lesson 6 Chapter 3

Does the food plan I use change when I eat? 

This is a common question many people have when starting their weight loss journey. There are several options, however we are advocates of 3 main options, which promote something called AUTOPHAGY, especially when you exercise. This is a natural regeneration process that occurs at a cellular level in the body, reducing the likelihood of contracting some diseases as well as prolonging lifespan.  Incase you think this philosophy is based around mumbo jumbo research, autophagy research has won the two most recent Nobel prizes.


1

 Meals and 1-3 Snacks: Low Carb

Your meal frequency should be spaced out and snacks at regular intervals, about 2-3 hours apart. Example: if you have breakfast at 7 a.m., you can enjoy a snack at 10 a.m., lunch at noon, your afternoon snack at 3 p.m. and dinner at 7 p.m and a night time snack before bed around 9-10pm.  Make sure your night time snack does not contain many carbohydrates (keep it under 20 grams) or your body will not burn fat in the night.

This method is ideal for meat eaters and suits low carbohydrate intake


​Daily Carbohydrate Intake ​And Weight Loss

​20-50 Gramms

​This will maximise and guarantee weight loss so long as you have no metabolic conditions

​50-100 Gramms

​You will still lose weight, however, it wont be as fast.

​100-150

​This might only be good enough for weight maintenance for most of the population

​Target :  ​Under 100 Gramms Per Day

​If you stick to this target, you will lose body fat quickly.  Make sure that if you feel low on energy, to have a refuel day full of whole grains and oats, but remember to take the fat away!!

2

2-3 meals and informal snacks: Low to moderate carb

If you are never hungry at breakfast, don’t always force yourself to eat it.  Try it out but don’t worry if you can’t do it.  Get a snack mid morning or when your body wakes.  Eat 2 good sized meals but again limit your carbohydrate intake later in the day to prime your body for burning fat.  If, however, you overeat later in the day, try to eat something when you get up!

This method is ideal for meat eaters and vegetarians and suits low to moderate carbohydrate intake

3

Time restricted feeding: Moderate to high carb

Another food intake strategy that is gaining support is called Time-Restricted Feeding and we all do this to a certain extent (we don’t eat while we sleep).  This uses our bodies natural circadian rhythm and metabolism to help you achieve your weight loss goals. Essentially, there is a 12- hour nourishment period during the day to consume your daily calories. After that, your body goes into a 12-hour rejuvenation period. This rejuvenation period is especially important and beneficial to weight loss, as your metabolism naturally slows down at night. This is why late-night eating stacks the deck against you.  An example of eating timing could be that you start the day with breakfast at 7 am and finish eating all your meals by 7pm.  Brush your teeth straight away and get ready to burn fat all thought the night!



Intermittent Fasting Benefits

Studies show that intermittent fasting can help fight inflammation, another key driver of all sorts of common diseases. 

Calorie restriction, a mode of fasting, can help to build bone density and  potentially slow the progression of age-related diseases such as CVD, cancer, obesity, Alzheimer's . 

One of the most exciting applications of intermittent fasting may be its ability to extend lifespan.

Studies in rats have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction

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This method is ideal for vegetarians and vegans and suits higher carbohydrate intake

Best Practice

1. Start simple

Pick the sort of plan which suits you best and stick with it for 4-6 weeks

2. Add Variety

When you have mastered one of the food plans, try another and experiment with days of low carb, followed by vegetarian and vegan food days.  Some days, you will eat 3 meals and snack and some days yo will use intermittent fasting.

3. ​Use ​A ​Ready Made Meal or Diet  To Make Sure

​If you are still not sure and you want to get ​results straight away and eliminate the guess work, use a ready made plan.

Pen