Eat breakfast like a king, lunch like a prince(ss) and dinner like a beggar
Replies
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I tried that and it left me too hungry at night. I try to make lunch my lightest meal, just enough to tide me over till dinner. But then, that's just what works for me.0
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I've been thinking about this, and I couldn't do it for so many reasons:
On a practical level for me, a large breakfast wouldn't work. I sleep as long as I can in the morning (up at 6:30) and I wouldn't get up earlier just to eat. Plus being "full" and at work first thing would destroy my productivity, I reckon.
Lunchtimes are my time to go for a big walk, and lunch gets eaten at my desk so I like it to be pretty fast and light. Lunch of weekends is usually on the run.
I love to cook, it makes me happy. If I was doing light dinners, I wouldn't get to cook elaborate things at the only time of day that I have time to do so.
So yeah. It's an old saying with no real basis and on a practical level it would drive me bonkers to even try.0 -
Once again, let's add some science to the discussion, instead of relying on opinions & anecdotes.
This study compared eating a small breakfast, medium lunch, and large dinner, [200, 500, 700 cal]
with eating a large breakfast, medium lunch, and small dinner [700, 500, 200 cal].
In addition, hunger was less and satiety was greater."The [large breakfast] group showed greater weight loss and waist circumference reduction ... fasting glucose,
insulin [&] triglycerides ... decreased significantly to a greater extent in the [large breakfast] group."
Abstract: http://www.ncbi.nlm.nih.gov/pubmed/23512957
Full text:
http://genetics.doctorsonly.co.il/wp-content/uploads/2013/07/Jakubowicz-at-al-Obesity-2013-oby20460.pdf
.
Abstract: http://www.ncbi.nlm.nih.gov/pubmed/24467926"subjects assigned to high caloric intake during breakfast lost significantly more weight than those assigned to
high caloric intake during the dinner"
Full text: http://www.tradewindsports.net/wp-content/uploads/2014/03/Nutrient-Timing-and-Obesity-2014.pdf
.
http://www.ncbi.nlm.nih.gov/pubmed/24809437"data suggest that a low-calorie Mediterranean diet with a higher amount of calories in the first part of the day
could establish a greater reduction in fat mass and improved insulin sensitivity than a typical daily diet."
.
http://www.ncbi.nlm.nih.gov/pubmed/24898236"Breakfast is associated with lower body weight ..."
I've tried to follow this advice, often have close to half my calories for breakfast, sometimes it's
closer to 1/3. And yes, there are days I have a much larger lunch or dinner. But most of the time
most of my calories are for breakfast, a large chunk of what's left is for lunch, and dinner is really
more of a snack.
.
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And yes, the text of the OP is obnoxious & difficult to read.
Please don't do it again.0 -
You can science all you want, but a big breakfast makes me hungrier all day.Once again, let's add some science to the discussion, instead of relying on opinions & anecdotes.
My opinion is that a smaller breakfast -- or no -- works better for me, regardless of whether it works better for others.
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Once again, let's add some science to the discussion, instead of relying on opinions & anecdotes.
This study compared eating a small breakfast, medium lunch, and large dinner, [200, 500, 700 cal]
with eating a large breakfast, medium lunch, and small dinner [700, 500, 200 cal].
In addition, hunger was less and satiety was greater."The [large breakfast] group showed greater weight loss and waist circumference reduction ... fasting glucose,
insulin [&] triglycerides ... decreased significantly to a greater extent in the [large breakfast] group."
Abstract: http://www.ncbi.nlm.nih.gov/pubmed/23512957
Full text:
http://genetics.doctorsonly.co.il/wp-content/uploads/2013/07/Jakubowicz-at-al-Obesity-2013-oby20460.pdf
.
Abstract: http://www.ncbi.nlm.nih.gov/pubmed/24467926"subjects assigned to high caloric intake during breakfast lost significantly more weight than those assigned to
high caloric intake during the dinner"
Full text: http://www.tradewindsports.net/wp-content/uploads/2014/03/Nutrient-Timing-and-Obesity-2014.pdf
.
http://www.ncbi.nlm.nih.gov/pubmed/24809437"data suggest that a low-calorie Mediterranean diet with a higher amount of calories in the first part of the day
could establish a greater reduction in fat mass and improved insulin sensitivity than a typical daily diet."
.
http://www.ncbi.nlm.nih.gov/pubmed/24898236"Breakfast is associated with lower body weight ..."
I've tried to follow this advice, often have close to half my calories for breakfast, sometimes it's
closer to 1/3. And yes, there are days I have a much larger lunch or dinner. But most of the time
most of my calories are for breakfast, a large chunk of what's left is for lunch, and dinner is really
more of a snack.
.
Hmmm, interesting. I suppose for me the question would be - is potentially better results worth the sheer inconvenience, if what I'm doing already is giving me results I'm happy with? I suppose that's the question for any change in diet regimine. For me, any better weight loss would be quite offset by being unhappy having to eat like that. Plus, "better" weight loss would then put me into the "ehrmagerd, ur losing too fast" category...0 -
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I'm not hungry first thing in the morning, I pretty much only eat breakfast so I can make it through work until lunch. Lunch is a little bigger and dinner is my biggest meal of the day- so I guess I'm pretty much opposite of what you (OP) are asking. Oh and I thought your text was pretty. God, people are mean0
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I followed 16:8IF and I usually break my daily fast at around 11am with my largest/highest calorie meal of the day. Then I have a smaller meal usually between 5-6pm. That's usually it, except for a couple evening beers on the weekends. Works well for me and my schedule, but meal/calorie timing is a preference thing and nothing more.0
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Alatariel75 wrote: »Hmmm, interesting. I suppose for me the question would be - is potentially better results worth the sheer inconvenience, if what I'm doing already is giving me results I'm happy with? I suppose that's the question for any change in diet regimine. For me, any better weight loss would be quite offset by being unhappy having to eat like that. Plus, "better" weight loss would then put me into the "ehrmagerd, ur losing too fast" category...
Yep, this is the key. I don't think average results--none of which are all the high, iirc--in a study outweigh what personally works for people. (Actually, looking at it again, it seems to be mostly about women with metabolic syndrome, so even less applicable on average.) For example, I do believe that on average people do better eating breakfast (I personally do), but I don't believe that means that every person does better eating breakfast. Eating 6 mini meals may work for some people, but the thought of it depresses me.
I tend to eat 3 similarly-sized meals unless I just have lots of calories left over, but dinner is generally my largest because I tend to be most likely to eat it with others, to go out, to have time to really cook something, to not be having it while rushing around in the morning or at my desk. I also eat dinner really late. I easily lost 2 lbs/week until my body weight was low enough that that wasn't realistic, and always did better than MFP predicted. So no, I don't think changing my lifestyle in a way that would make me less happy is likely to help with weight loss. Can't see how it would.0 -
lemurcat12 wrote: »Alatariel75 wrote: »Hmmm, interesting. I suppose for me the question would be - is potentially better results worth the sheer inconvenience, if what I'm doing already is giving me results I'm happy with? I suppose that's the question for any change in diet regimine. For me, any better weight loss would be quite offset by being unhappy having to eat like that. Plus, "better" weight loss would then put me into the "ehrmagerd, ur losing too fast" category...
Yep, this is the key. I don't think average results--none of which are all the high, iirc--in a study outweigh what personally works for people. For example, I do believe that on average people do better eating breakfast (I personally do), but I don't believe that means that every person does better eating breakfast. Eating 6 mini meals may work for some people, but the thought of it depresses me.
I tend to eat 3 similarly-sized meals unless I just have lots of calories left over, but dinner is generally my largest because I tend to be most likely to eat it with others, to go out, to have time to really cook something, to not be having it while rushing around in the morning or at my desk. I also eat dinner really late. I easily lost 2 lbs/week until my body weight was low enough that that wasn't realistic, and always did better than MFP predicted. So no, I don't think changing my lifestyle in a way that would make me less happy is likely to help with weight loss. Can't see how it would.
Yup, this is also how I feel about the "when should I exercise" question. The answer is "When you'll stick to it". Whatever benefits there may be from working out at a certain time of day, I'm sure that they would be outweighed or negated by the downsides of trying to exercise at a time which didn't suit your lifestyle or made you resent having to do it.0 -
I use to try to eat like that and I ended up binging at night. I now do the opposite and I stay in my calorie goal.0
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I couldn't do this. I would never want to eat a large meal for breakfast when I've only been up less than an hour. Similarly if I eat dinner at 7pm then I have at least 4 hours before bed so I would never want a small dinner unless I knew I was having a supper a few hours later.
I do agree a good breakfast sets you up so I tend to have oatmeal and blueberries, lunch tends to be a sandwich or similar and main larger meal always at dinner.
I guess however it does depend on your job if it is very physical more food would be needed for breakfast and lunch I would think than a sedentary job.
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I liked your font choice! Funny how some people think they can tell you what to do!0
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It is neither pointless or impractical in this sense: Just as eating a big dinner is a lifestyle choice (school and work during the day) Eating a larger breakfast and/or lunch is equally attainable if your lifestyle allows. It is pointless or impractical in this sense: Most people do not have the time to eat this style because of work or school and your goal should be to meet your Macro-nutrient needs and your caloric intake period. How you do it is less important.0
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Whatever works for the individual.0
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I force myself to snack as early as possible. I too, can't eat too much too early. BUT, then I have to eat every 2-3 hours to keep my metabolism out of kryostasys mode! So I basically snack all day long at work, making sure I"m getting a variety of foods and then a decent size dinner around 6. I eat one more small snack before bed if needed, depending on when I worked out. Echoing most others on here, find what works for you and stick to it!!!0
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disagree 100% …
eat how much you want, as many times as you want, just stay in your calorie goal and hit macros/micros0 -
That text...
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Crystalp2281 wrote: »I force myself to snack as early as possible. I too, can't eat too much too early. BUT, then I have to eat every 2-3 hours to keep my metabolism out of kryostasys mode! So I basically snack all day long at work, making sure I"m getting a variety of foods and then a decent size dinner around 6. I eat one more small snack before bed if needed, depending on when I worked out. Echoing most others on here, find what works for you and stick to it!!!
Do you mean Cryostasis? And if so, how does your metabolism go into a state of being which would require "using clathrate-forming gaseous substances under increased hydrostatic pressure and hypothermic temperatures?"0 -
Welp, I better get started gaining back that 155#. Where's the nearest Tim's?Once again, let's add some science to the discussion, instead of relying on opinions & anecdotes.
This study compared eating a small breakfast, medium lunch, and large dinner, [200, 500, 700 cal]
with eating a large breakfast, medium lunch, and small dinner [700, 500, 200 cal].
In addition, hunger was less and satiety was greater."The [large breakfast] group showed greater weight loss and waist circumference reduction ... fasting glucose,
insulin [&] triglycerides ... decreased significantly to a greater extent in the [large breakfast] group."
Abstract: http://www.ncbi.nlm.nih.gov/pubmed/23512957
Full text:
http://genetics.doctorsonly.co.il/wp-content/uploads/2013/07/Jakubowicz-at-al-Obesity-2013-oby20460.pdf
.
Abstract: http://www.ncbi.nlm.nih.gov/pubmed/24467926"subjects assigned to high caloric intake during breakfast lost significantly more weight than those assigned to
high caloric intake during the dinner"
Full text: http://www.tradewindsports.net/wp-content/uploads/2014/03/Nutrient-Timing-and-Obesity-2014.pdf
.
http://www.ncbi.nlm.nih.gov/pubmed/24809437"data suggest that a low-calorie Mediterranean diet with a higher amount of calories in the first part of the day
could establish a greater reduction in fat mass and improved insulin sensitivity than a typical daily diet."
.
http://www.ncbi.nlm.nih.gov/pubmed/24898236"Breakfast is associated with lower body weight ..."
I've tried to follow this advice, often have close to half my calories for breakfast, sometimes it's
closer to 1/3. And yes, there are days I have a much larger lunch or dinner. But most of the time
most of my calories are for breakfast, a large chunk of what's left is for lunch, and dinner is really
more of a snack.
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Eat whatever way suits you best.0
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During the week, I'm in the 'big breakfast makes me hungrier all day' camp. I eat light breakfasts and lunches and look forward to a big dinner. On the weekend, I sometimes skip breakfast at breakfast time to instead have a massive brunch-time meal, then a light dinner later. This is what works best for me, keeps me from bingeing and makes me happiest.0
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Crystalp2281 wrote: »I force myself to snack as early as possible. I too, can't eat too much too early. BUT, then I have to eat every 2-3 hours to keep my metabolism out of kryostasys mode! So I basically snack all day long at work, making sure I"m getting a variety of foods and then a decent size dinner around 6. I eat one more small snack before bed if needed, depending on when I worked out. Echoing most others on here, find what works for you and stick to it!!!
this makes no sense….
how does your metabolism go into cryostasis …?0 -
Breakfast is the important meal of the day. I believe, even if it's based on myth, that it sets the "tone" for the rest of my day. If you eat eggs in butter, you will find yourself feeling fuller much longer - and that will help reduce calorie intake the rest of the day.
I find that when I don't eat eggs or start out my day with a healthy breakfast or if I skip it, I lag considerably for the rest of the day.
If you want a natural way to help limit how much you eat during the day to help in CICO, I would say eating a healthy breakfast is the way to go.0 -
Well I can see the logic of it. If you are active in the day and eat a big meal at breakfast time then you will work off the calories, and eating a small meal in the evening before sleep/ winding down makes sense.
It doesn't really fit with most of our cultural norms and what we are used to though. I normally have a lightish breakfast and lunch and then a hot meal for dinner which will always have the most calories.
I probably prefer it that way because it's what I have always been used to!0 -
I do pretty much the opposite. Small breakfast (250-350 calories) sometimes no breakfast at all. Lunch in the 350-450 calorie range, then dinner anywhere from 500-900. Any extra calories are for snacks.
Occasionally, we go out for a big brunch type meal and I eat one big meal in place of lunch and breakfast then have a smaller dinner, but I wouldn't want to do that every day.0 -
I love the rainbow font!
Agreed - do what works for you. Any possible advantage you gain would be small (though there is research to back the theory up, no certain conclusions can be made), and would mean little if you're forcing yourself to do something that goes against your body's natural inclinations.0 -
tedboosalis7 wrote: »Breakfast is the important meal of the day.
What was the name (or "name") of that anti breakfast guy? I kind of want him back, and I love breakfast.I believe, even if it's based on myth, that it sets the "tone" for the rest of my day. If you eat eggs in butter, you will find yourself feeling fuller much longer - and that will help reduce calorie intake the rest of the day.
I eat the same whether I eat eggs or not (oatmeal is my usual alternative), so long as I keep the general calories and protein content consistent and don't go too low on fat). I've been experimenting with this. Butter is tasty but has 0 effect on my satiety. Veggies, on the other hand, are important for me.
I often end up eating less if I skip/eat light for breakfast (which is rare), because I do it when I'm busy and have set plans for my other meals that I stick with. If one were eating based on perceived hunger rather than logging or having trouble meeting a calorie goal I can see how it would make a difference, though, IF you are someone who tends to feel hungrier if you don't eat breakfast.
I personally prefer breakfast, but I hate when people generalize about things that are individual.
I recommend experimenting to see what actually works for you, vs. feeling like you need to meet some rule that maybe works on average, but not for everyone.0 -
If you are active in the day and eat a big meal at breakfast time then you will work off the calories, and eating a small meal in the evening before sleep/ winding down makes sense.
It makes sense if a larger meal affects sleep.
The idea that you don't work off calories unless you are active right after eating them doesn't actually make sense if you think about it. We are always adding and losing fat, so the issue is the overall net balance. If you eat late in the day and aren't active until the next morning (and don't eat much in the morning), you still need to fuel the morning activity. So you are still burning off what you ate (well, you are still fueling your activity and contributing to whatever net energy balance you have, which if you are trying to lose should be CI<CO).0
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