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 shows I was on to something. Little did I know it was a style of Intermittent Fasting (IE) which has now been proven as an effective eating tool to boost weight loss.
Plus, it 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 and stop munching after dinner. Plan to do this a few times a week and see what happens.
The key is to give your body more time to process the food. Ideally with IE you have a 11-12 hour window where you don’t eat. 4pm too early? I know that it tough if you do not have a dining or mess hall waiting for you. But with planning could you do 6pm-6am? Or 7pm-7am?
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, you guessed it, a high fiber version of IE. She has kindly provided her 3 step plan for us:
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)
Lunch (protein, healthy fat, big salad)
Afternoon Snack (handful of good nuts and kombucha or green tea)
Dinner (protein, steamed, boiled, grilled veggies or a big salad).
Bonus tips: No grains or white treats after 1 pm. 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 fruit with the phytochemicals and fiber. Have a cup a day at breakfast. If you have to add a glass of wine, keep it at one glass of nice red wine, and enjoy it with dinner within your window.
- Eat Dinner Earlier: Finish dinner by 5 or 6pm 2 or 3 days a week. The key is to have 11-12 hours at night – early am free from food so your body can focus on processing your food, and in doing so burn the calories, before you dump more on.
- Take a walk after dinner: The sofa may be calling but with this new free time after dinner, a walk will get your mind off food, clear your head and boost the chance for the food and nutrients to move through your body. Have a cup of tea when you return and relax with a book, 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. 🙂