It Doesn’t Matter When You Eat

There are so many myths and strangely specific rules about when to eat to lose weight, but alone they do nothing to help. Eat a hearty breakfast and light all day. Eat small meals every few hours. Rules around when you eat are less important than you think, and even when they do help, they’re not for the reasons you think.

Read the full article at: vitals.lifehacker.com

Ditch the dogma

Ditch the dogma – stop wasting time following someone else’s rules.  Since hunger is purely subjective, and controlling hunger is much more important than following any rules, you’re much better off developing an individualized hunger management plan.

3 steps

There are 3 steps to developing a hunger-control plan:

  1. Learn how to rate your own hunger, from famished to full, on a 1-to-10 scale, and plan to eat based on your satiety level.
  2. Change your macronutrient ratio to include more protein and healthy fat (mono-unsaturated), and notice the effect on your satiety and appetite.
  3. Plan and prepare your next meal or snack in advance and be aware of the differences between actual hunger and eating out of habit, boredom, anxiety, or because someone else puts food in front of you.

Hunger is more of a psychological mood than a physiological phenomenon, and there are lots of ways to control hunger that don’t involve the consumption of calories.  The first step is ditching the dogmatic rules and learning to understand your own hunger.

 

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