Before we carry forward, I would like to point out that below post about (Nutrient Timing For Weight Loss) is for people who don’t follow intermittent fasting (which I recommend a lot). But below is for people that eat their three meals a day. Many people think of food as the cornerstone for weight loss. But listen up, I don’t say that what you eat isn’t important, but the time at which you consume these foods can be just as crucial. “Nutrient Timing” is the idea by which you can increase your metabolism, burn more fat and hold on to muscles if you eat the right foods at the right time. Let me show you “How to Make Your Timing Better for Faster, Sustainable Results”.
The Science of Nutrient Timing
We have a circadian rhythm that orchestrates the metabolism in our bodies. The glycogen storages in your muscles get lowered from a night of fasting, so anything you eat first thing is going to be stored as energy. This is where the phrase ‘breakfast like a king’ comes from. In the morning your body can process carbs better than later in the day so this is when to get those complex carbs like oats or quinoa; they’re going to fuel you through until lunch. Throughout the rest of the day, insulin sensitivity gets worse so that carbs later are more likely to be stored as fat.
Here are the key strategies for weight loss :
Breakfast: Prioritize Carbs
Consume carbs at the start of your day so that you can provide energy to when insulin sensitivity is higher. This cuts back cravings and ignites that fat burning mode for the rest of the day. What do I mean here by Carbs? I mean the good carbs (i.e. the complex carbs) consisting of whole grains (like oats, brown rice, and quinoa), Vegetables (such as sweet potatoes, spinach, and broccoli), Legumes (like lentils, chickpeas, and beans) and Whole-grain bread. Don’t go for the simple carbs (refined carbs). Such as sugary snacks (like candy and pastries), Soda and sugary drinks, White bread and pasta, Baked goods made with white flour or Processed cereals.
Mid-Morning Protein
Meals containing protein-rich snacks mid-morning help to stabilize your blood sugar and encourage muscle maintenance, which is important for fat loss.
Fasted Workouts for Fat Burn
Fasted exercise (e.g. working out before breakfast), is a good way to get your body using that stored body fat for energy and help you burn more fat.
Post-Workout Nutrition
Your body takes in nutrients rapidly immediately following a workout. Eating protein provides your body energy and promotes muscle repair after hard training while keeping your metabolism lifted.
Late-Night Protein
Eating before bed can help, was actually good, if you have slow-digesting proteins like casein- build muscle while at rest and helps to fend stored fat during the night.
Unique Techniques to Maximise Results
- Carb Cycling: Days of high and low consumption based on activity levels for balance fat burning to muscle recovery.
- Night Fats: Eating fats in the evening, such as those found in avocados, help keep hunger and stress hormones under control and prevent belly fat.
- Use MCT Oil Before Bed: Supplementing with MCT oil before bed helps promote thermogenesis (heat production) during the night, which can increase your fat burning while you sleep.
Final Thoughts
Nutrient timing can help you sync your meals with your body’s natural rhythms so that fat burn is maximized, metabolism peaks, and weight loss plateaus are shattered. Spending time worrying about your calorie intake shouldn’t be an utmost priority, rather focus on matching nutrients with different times of the day to get the best results. Eat real foods folks, not empty calories please. This is my advice to you. Raise your children to a healthy eating lifestyle to avoid future diseases. Cook meals at home and cut on fast food.
Thank you for reading my article about “Nutrient Timing For Weight Loss” and I would love to receive your comments down below, in case of any.