Who doesn’t, right?
Billions are spent on fad diets and weight loss gimmicks. But this compelling research and experience of many suggests the key to success may be not only eating more fiber throughout the day, but eating dinner earlier.
This is something I experienced personally in college because I had no choice but to eat dinner early at 4pm a few days a week. This eating pattern, combined with more walking, made me lose weight effortlessly versus gaining the dreaded Freshman 10 or 20 pounds.
Research now shows I was on to something. Little did I know this early eating was a style of Intermittent Fasting (IE) which is an effective eating pattern to boost weight loss.
The key is to give your body more time to process the food you consume before piling more junk on top of what you already consumed. Your body will love you for the extra time to deal with what it has to process to keep you healthy! It helps with sleep too.
Ideally with IE you have a 11-12 hour window where you don’t eat. 4pm too early? I know that’s tough if you do not have a personal chef or meal waiting for you at home (Think slow cooker instead). But with planning could you do 6pm-6am? Or 7pm-7am?
Worth trying, especially if you want to get lean for an upcoming event or new year.
Plus, IE has a load of AMAZING health benefits. See what the Godfather of Sports Medicine, Dr. Gabe Mirkin has to say:
There are several options for IE. I suggest KISS.
Keep it simple…sexy.
Eat dinner much earlier like I did in college (say 4pm or 6pm) 3 days a week and stop munching after dinner.
Need a more detailed plan? I consulted my friend Barret Butler, RD, LD, MPH for her professional advice on IE. She tested a bunch of diets on her friends and clients a few years ago. Out of ALL the diets she tested, the most sustained weight loss was with…you guessed it, a high fiber version of IE.
Her 3 step plan:
1. Eat 3 meals a day and one afternoon snack.
2. Avoid alcohol during Monday-Friday.
3. Two nights a week finish eating dinner by 5pm.
Breakfast (protein, healthy fat, fruit or toast) Ex. Egg, avocado, toast or blueberries.
Lunch (protein, healthy fat, big salad) Ex. Chicken, salmon or tofu on a salad with oil & vinegar dressing.
Afternoon Snack (handful of good nuts and kombucha or green tea)
Dinner (protein, steamed, boiled, grilled veggies or a big salad). Ex. Chicken, Fish, Steak or Beans, on top of grilled (or oven roasted) peppers, broccoli, squash, asparagus. Yum!
Extra boost: No grains or white treats after 1 pm (so if you want your bread or quinoa…get in one serving at breakfast and lunch…..before 1pm).
Protein should be size of your palm. Healthy fats are a teaspoon of avocado, natural peanut butter, 1/4 c pumpkin seeds, 1/4 c walnuts. Blueberries are rockstars for your fruit with all their phytochemicals and fiber. Have a cup a day at breakfast. If you have to have a glass of wine after the weekday, ok. Keep it at one glass of nice red wine, and savor it within your window.
- Eat Dinner Earlier: Finish dinner by 5 or 6pm 2 or 3 days a week.
- Eat more veggies.
- Take a walk after dinner or call a friend and move around the house: This will help move food and get your mind off food and boost the chance for the food and nutrients to move through your body. Have a cup of sleepy time tea when you return and relax with a book, juicy mag, Epsom Salt bath, or your fav. show. Day is done. Good job friend!
Ready to give it a try? Me too.
Try it out for 1 or 2 weeks. Let me know how you do. 🙂