Making lunch your largest meal of the day can help you lose weight. In fact, it makes far more sense to eat a large lunch than to eat a heavy dinner. Because your body needs the energy to function throughout the day, the calories taken in at lunch are far less likely to be stored as body fat. In particular, refined and/or high-glycemic carbohydrates or sugars can lead to weight gain when eaten at night. However, the timing of this large meal is only half of the story because what you eat matters almost as much as when you eat it.
Step 1
Have a light breakfast or protein shake in the morning to get your metabolism going. Skipping breakfast can be detrimental to your weight loss efforts because it triggers the production of the stress hormone cortisol. According to "The Fat Burning Bible" by Mackie Shilstone, cortisol shuts down fat burning and signals the body to store fat, particularly in trouble areas such as the abdomen, hips and thighs.
Step 2
Eat a healthy snack two or three hours after your first meal of the day. According to "The Abs Diet" by David Zinczenko, this keeps your metabolism going strong and prevents cravings for junk food or over-eating at lunch. Whey protein or smoothies make an excellent snack between meals to fend off hunger, keep you energized and burn fat. Other healthy snack examples are nuts and seeds, cottage cheese, yogurt, protein bars, string cheese and/or fresh vegetables and fruits.
Step 3
Make lunch your biggest meal, but do not go overboard by binging or over-eating. Instead, try to get about 40 percent carbohydrates, 30 percent protein and 30 percent healthy fats. Shilstone says this is the best fat burning macronutrient ratio. Choose carbohydrates that are low-glycemic, such as brown rice, whole-grain breads and pastas, sweet potatoes or fruits and vegetables. Eat proteins that are low in saturated fats. In fact, limit all saturated fats and replace them with olive oil, avocados, omega-3 fatty acids, nuts and seeds.
Step 4
Enjoy another healthy snack three or four hours after your large lunch. Getting in the habit of eating these healthy snacks naturally helps you control your portions at your larger meals. Planning a snack that you enjoy helps keep you from craving sweets and junk food. Moreover, grazing or eating more frequently will keep you energized all day long.
Step 5
Have a light dinner with some lean proteins, such as chicken, turkey, fish, eggs or lean cuts of beef or pork. Keep your carbohydrate intake to a minimum, as these calories are more likely to be stored as fat. If you must have some carbs, make sure they are low-glycemic and have about half of the serving you would eat at lunch. "Combat the Fat" author Jeff Anderson recommends adding fresh vegetables and healthy fats to your meal to satisfy your appetite and give you a fat burning boost.
Step 6
Whip up a delicious protein smoothie for dessert, rather than having sugary foods that trigger your body to store body fat. See Tips for a protein shake recipe that you will swear is bad for you. You will be amazed at how delicious healthy eating can be.
Tips and Warnings
- Blend one or two scoops of whey protein, 8 oz. water, three ice cubes, 1 tsp. psyllium husk, 1 tbsp. natural peanut butter, half a frozen banana (optional) and 1 tbsp. heavy cream or half and half (optional).
- Never take in fewer than 1,200 calories in a day or risk entering a starvation mode, ini which your body clings to fat, making weight loss difficult. Do not skip meals and make them up by simply eating more at lunch.
Things You'll Need
- Whey protein
- Protein bars
References
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "The Abs Diet"; David Zinczenko; 2004
- "Combat the Fat"; Jeff Anderson; 2008
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
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