Meal hours
Timing meals is an essential part of a balanced diet.
When we want to be on top of our shape figure, the right type, size, and times are important to balance your calories throughout the day.
With that, you don’t have to restrict yourself from eating less food or depriving your body of the essential ingredients it needs to use for a workday.
Our metabolism is different from our identity.
Everyone has a different health and lifestyle profile, which explains why it is difficult to follow a single diet program.
A diet plan may work for you, but not for a friend. Even the intensity and duration of the exercise may not be suitable for your friend compared to your own.
So, to better understand what is happening in your body, here is a basic explanation.
Breakfast time
The body is fasting from sleep, so there is no food intake for 8 to 12 hours.
With this occurrence, energy stores (in the form of glycogen) are low.
This is where our muscles are in a state called mild catabolism because energy reserves are used for energy even though there is no food intake for 8-12 hours.
Fat stores are used for energy. Therefore, it burns and mobilizes.
Your metabolic target at this time is to replenish the glycogen stores used during your fasting hours.
You also need to stop the catabolism of your muscles so that you do not get into a wasted muscle condition.
Also, you need to support continuous fat metabolism.
To do that, you need a combination of high-quality absorbable proteins to quickly replenish your muscles after fasting, such as eggs and lean meats.
You can simply mix it with complex carbohydrates to quickly replenish energy and gradually release something as you go about your daily routine.
Fat is also important, so make sure you eat essential fatty acids. With that, you can eat nuts, seeds, and avocados.
You can also use a small amount of oil like canola oil or flaxseed oil.
Snack AM
Glucose level is already gradually balancing
It increases the feeling of hunger.
Your Metabolic Goal: Give your muscles the strength they need by eating protein and lots of carbohydrates.
It’s a good thing to balance your glucose level more, while at the same time replenishing your protein stores.
To do that: you need to mix enough protein and carbohydrates to reach your metabolic rate.
Consider low glycemic index foods and you can drink protein shakes, whey protein, and fresh egg whites.
Time to eat
The morning snack you ate burns as energy and you may need more for a full day’s work.
Your metabolic goal is to provide your muscles with enough calories from carbohydrates and protein.
Lunch is perhaps your most important meal compared to breakfast and dinner, as you will work harder later.
To do this, simply mix in protein-rich meat products like beef or chicken, then choose high-fiber, low-glycerol carbohydrates.
Good investment in essential fatty acids is also important.
Snack PM
Glucose levels in your body are now getting worse.
With a few hours of light fasting, your muscle is back in a metabolic state.
At this point, your metabolic goal is to gradually level your glucose and prevent your muscles from catabolizing.
To do this: simply choose a bite of food that is sufficient to keep you full until dinner.
Eat slowly absorbed proteins such as boiled eggs.
For carbohydrates, choose those that are low in sugar but dense in calories.
Dinner time
Your muscles are anabolic as they prepare for another 8-12 hours of fasting during sleep.
This is until noon.
