Most of us have been led to link our dietary habits with a certain time of the day and tend to believe that we should finish our last meal by 7 pm. We are told that eating anything after this time can lead to weight gain. This is a myth. Setting a specific time to stop eating doesn’t make sense, as in a globalised world with outsourced jobs, we all have different schedules. The competitive and long-drawn nature of our jobs also means that we may not be able to stick to fixed meal times. What we forget is that timing or “when” is just one part of your meal planning, the other depends on “what” and “how” you eat. It is true that the human body ideally needs to follow the circadian rhythm, and front-load heavier meals in the earlier part of the day when our body metabolism is at its peak. Then it starts dipping, which is why traditionally we are asked to have lighter meals in the latter half of the day. Which means that the calorie-dense foods should be had in the first part of the day. If you are on a weight loss goal, then you must count calories of each of your meals and spread them out evenly. The time of meal does nothing for calorie restriction. If you have inappropriate food during the day and stop at 7 pm, then that won’t work. A healthy meal plan should be had throughout the day. Remember our body processes food the same way regardless of the time of the day. Even when we sleep, we still need to fuel for our brains and organs to function. So a steady calorie balance is required. Also, some people, even while taking their last meal at 7 pm may just decide to eat king-size. That’s because they don’t eat much during the day and think they will indulge themselves when they get home by 7 pm. Now if you don’t eat enough or have a scattered meal plan during the day, you create a food debt. So when you do have your 7 pm meal, you will have intense craving and may even overeat. This is not desirable either. That’s why there should be more emphasis on your daytime eating routine to make sure you are getting enough fuel and nutrients and kill the early evening cravings. It can prevent indigestion and improve sleep. What matters most is that your last meal should be had two hours before sleeping. Most of us treat dinner as a reason to get comfortable and usually follow it up with television time or lying down immediately. With an already slower metabolism during this time of the evening, you are not burning out calories or doing so minimally. Which is why a 15-minute walk is recommended post meals to help improve digestion and better metabolism. No matter when you have dinner, avoid dense calories, high sodium or sugary foods and processed fats. Load your plate with lean proteins, vegetables and complex carbohydrates like millets. Now that the festive and party season is on, I would advise having dinner before going out. Otherwise, select your food wisely. Go for nuts, lean proteins, salads, avoid sugary drinks, limit alcohol. Keep your food as natural and carbs as complex as it can get. Remember that tempting seekh kebab is processed and has a lot of salt in it, regardless of whether it is animal or plant-based. Eating a balanced diet while providing the right nutrition keeps your hunger in control. And you have to be diligent about physical exercise as well. Eating well and physical activity are the only formula for weight loss.
