Dr Alexandra Phelan, a GP who used to work for the UK’s National Health Service, shares how to lose weight healthily starting with breakfast.
If you want to lose weight, the best advice is not to skip breakfast
Dr. Alexandra Phelan says: If you want to lose weight, the best advice is not to skip breakfast.
Eating breakfast not only helps prepare you for the day ahead, but it also helps your brain function at its best.
Phelan advises: If you want to lose weight, it is best to eat breakfast around 9 am, according to the newspaper Express.
Why wait until 9 am?
This involves intermittent fasting. And one of the most effective types of intermittent fasting is the 16:8 method – which means fasting overnight for 16 hours, and eating only in an 8-hour time frame. Medical News Today.
A study in mice on a high-fat diet showed that limiting feeding time to eight hours protected them from obesity, inflammation, diabetes, and liver disease, even when eating the same amount of calories as a regular diet. often.
According to this 16:8 fasting method, if you eat dinner at an ideal time around 5 p.m., your first meal the next morning will be around 9 a.m. Medical News Today.
In fact, this meal time depends on each individual’s dinner time, as long as the distance from finishing dinner to the first meal the next morning is 16 hours.
What to have for breakfast?
Dr. Phelan advises: If you want to lose weight, you should switch to a protein-rich breakfast, such as eggs, meat.
She adds: “Starting your day with a protein-rich meal is a great way to feel fuller for longer, with fewer mid-morning snacks.
Expert Aroosha Nekonam, personal trainer and operator of the Ultimate Performance fitness center (UK), also agrees with the above opinion: Each meal should include 20 – 30 g of lean protein, vegetables and fruits. healthy fats.
One of the most effective types of intermittent fasting is the 16:8 method – which means fasting overnight for 16 hours, and eating only in an 8-hour time frame.
What about lunch?
Expert Nekonam said breakfast – lunch – dinner should be spaced up to 4 hours apart to help with good digestion.
As for weight loss in general, Dr. Phelan said: The most important factor in weight loss is a calorie deficit. That means you burn more calories each day than you take in Express.