Does meal timing influence weight loss?

Our body’s circadian rhythm follows a natural cycle of light and dark, with light stimulating activity and eating, while darkness signals rest and fasting. It’s not surprising that eating late at night is linked to weight gain. Night-shift workers, for instance, have a higher risk of obesity, particularly around the abdominal area. This is due to various factors influenced by circadian rhythms, including poor sleep, metabolic issues, and unhealthy eating habits.

Research has shown notable differences based on meal timing. In a 20-week study, those who ate earlier in the day lost weight more quickly than those who ate later, even though their appetites, types of diets, and energy consumption were similar. Another study found that obese women who consumed most of their calories at breakfast lost 2.5 times more weight than those who ate the same amount of calories at dinner.

However, it’s important to note that these studies often relied on subjective energy use and food intake measures. Most evidence still supports the notion that the quantity and quality of food are more critical than the timing. To lose weight, you must consume fewer calories than you burn and ensure adequate protein intake to lose fat rather than muscle.

The timing of protein and carbohydrate intake can be important around exercise times. For regular meals, if eating late doesn’t lead to higher daily calorie consumption or unhealthy food choices, it likely won’t affect your weight. So if you prefer to skip breakfast and use those calories for other meals, that’s generally fine.

Mass VS Weight

For our needs, mass and weight can be used almost interchangeably. However, certain terms are more commonly used with specific nouns. For instance, we say “body weight” and “water weight,” but we use “fat mass” and “muscle mass.”

Guidelines and list of food to increase immunity (Dietary guidelines)

Early morning  empty stomach 1 glass luke warm water with 5-6 drops of fresh lemon juice

In a day try to consume moong dal khichdi with lots of vegies in it

1 glass of butter milk day time including black pepper and jeera powder

Include bed time milk with turmeric and pinch of black pepper

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LIST OF FOOD TO INCREASE IMMUNITY

FRUITS

    • GOOSEBERRRY (AMLA)
    • ORANGES/SWEET LIME
    • PINE APPLE
    • FRESH BERRIES
    • PAPAYA
    • KIWI
    • GUAVA

VEGETABLES

    • GREEN CHILI
    • CARROTS
    • SPINACH/ PALAK
    • BROCOLLI
    • CAULIFLOWER
    • BRINJAL
    • CAPSICUM/ BELL PEPPERS

NUTS

    • ALMONDS
    • WALNUTS

SEEDS

    • FLAX SEEDS
    • SUNFLOWER/PUMPKIN SEEDS

GREEN TEA , LEMON , GINGER , GARLIC, BLACK PEPPER, TURMERIC

LIQUIDS
3 -3.5 LTR/ DAY (LUKE WARM WATER / PLAIN WATER / COCONUT WATER / GREEN TEA / FRESHLY HOME MADE VITC FRUIT JUICES, BUTTER MILK )

 

IMMUNITY BOOSTING FOOD TRY TO INCLUDE IN YOUR DIET INCLUDING 1 HOUR INDOOR PHYSICAL ACTIVITY

CORONA (COVID-19) PREVENTIVE MEASURES :- WASH YOUR HANDS WITH SOAP / SANITIZER , FOLLOW SOCIAL DISTANCING & STAY AT HOME , STAY SAFE

Coronavirus (COVID-19) preventive measures

Protect yourself and others .

Measures are to follow good hygiene execution.
Practicing frequent hand-hygiene which involves:

• Washing hands with alcohol-based hand-rub or soap and water
• Keeping a hand-sanitizer with self.
• All offices should have liquid soaps, hand rubs, refilled or replaced.
• Follow the culture of ‘Namaste’ and maintain ‘two arms’ length or (6 feet) optimally but at least an arm’s length or (3 feet) from a person who is sneezing or coughing. Be aware, avoid close contact.
• Follow respiratory hygiene or cough etiquette (cough or sneeze into the inside of elbow or arms, not bare hands. If using disposable tissue paper, discard appropriately, and perform hand-hygiene).
• Offer a surgical mask to a person who is coughing or sneezing.
• Keep the workplace clean and hygienic.
• Avoid eating raw or undercooked meat.
• Visit the doctor if you are unwell.
Now that we discussed about the preventive measures, let us move on to the various WHO/ government measures.

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COVID-19 – Do’s and Dont’s

MILK & NATURAL MILK

MILK & NATURAL MILK Milk is a nutrient rich, white liquid fluid produced by the mammary glands of mammals. Milk is required at every stage of life starting from the childhood to the old age. So for the first 6 months child will be exclusively breastfed & Mother’s milk is the best quality food for … Read more