When You Eat is More Important than What you Eat.
A recent study showed that those who consumed 30% or more of their calories after 6:00 pm were at increased risk for disease like hypertension, diabetes, not only obesity.
This is why I recommend patients to follow an intermittent fasting program everyday by fasting 13 to 16 hours.
If one has dinner at 6:00 pm you should have breakfast at least at 7:00 AM etc…
Keeping a food diary is important as well..
Eating slowly is also important as it takes 20 minutes after eating to have a feeling of fullness.
Portion control is very helpful. Proteins should be measured by the size of a deck of cards; one for women and 2 for men.
Vegetables and salads should be measured by one tennis ball for women and 2 for men. Same measurements for carbohydrates.
Fats are measured as one dice size for women and 2 dice for men.
Small and colored plates stimulate less eating.
How to avoid eating big portions at restaurants? Ask the waiter to pack half of the contents of your plate at the beginning of your meal. You can also have 2 appetizers instead of a meal. Ask that the breadbasket be removed from the table.
Also do not forget to drink water for hydration.
Do not mix thirst with hunger. Drink water instead of eating when you are thirsty and not hungry
Cut your food into little pieces to appear more on your plate.
You do not need to feel full at the dinner table or going to bed full.
We recommend going for a walk after dinner to help with digestion.
Sleeping nightly 7-9 hours is healthy for weight loss and health.