When to eat to lose weight
We already know the importance of carrying out adequate nutrition and supplementation to achieve a firm and toned body. But it is not only important to eat well, but to eat at the right time. To simplify things, I have established the most important moments to eat and the times of day that we should avoid eating and their reasons:
When to eat
After having fasted all night, breakfast is what sets your energy level in motion. If you choose healthy foods, slow-digesting foods, such as whole grains and fruits, you will be able to control your appetite until noon and will also be less likely to overeat during the day. Studies show that people who skip breakfast tend to offset calories during the day, often with unhealthy foods, high-fat, high-calorie foods. There is another advantage, also to have breakfast. Eating breakfast increases your metabolism (or calorie burn). Be careful with heavy foods with refined sugars, such as sugary cakes and cereals. These foods offer many calories without essential nutrients.
Every two or three hours
Eating every three hours, has many advantages that can positively influence your body, such as being able to enjoy higher levels of energy, reduce appetite and increase metabolic functions. The body works hard to digest and absorb the food it consumes which makes your metabolism work all the time. This is called the thermal effect of the food. Eating every three hours helps stabilize blood sugar levels, which will help maintain energy throughout the day. People who skip meals or wait too long between meals will have a lack of calories, which usually leads to craving for simple carbohydrates.
If you want to maintain your energy levels during the day, you must maintain the supply of the digestive system with small amounts of nutritious foods every three hours or so, even if it is a piece of fruit. Eating a meal or snack every three hours can help control the feeling of hunger and suppress appetite. Many times, cravings arise from feelings of deprivation that lead to the consumption of little or no nutritious food. By eating more often, your body and mind will feel satisfied and you will not crave high-calorie foods.
Before a workout
Before training, you need to carry out a correct feeding to prepare muscles for the load that they will support. To lift weights you need to be fully supplied with glycogen (muscle energy source). You also need to take protein to prevent muscle breakdown. It is important to take a protein shake accompanied by carbohydrates of various speeds of assimilation (mixture of simple and complex carbohydrates). The shake should be low in fat and fiber at least one hour before, so as not to upset the stomach.
After finishing an intense workout, your muscle fibers are damaged. They are literally destroyed because they have been exposed to a great effort. Your glycogen reserves have been depleted and the protein from which your muscle fibers are composed has begun to decompose. You must go back to take a protein shake rich in BCAA`S to help in muscle recovery and prevent catabolism and also accompany that smoothie with carbohydrates to replenish glycogenand accelerate the transport of proteins to the muscles, which helps to repair the damage and grow. Carbohydrates will also prevent the loss of muscle mass since the body can consume the muscle as fuel to replenish lost energy when you do not have reserves of fat or glycogen on hand.
When not eat
Before a cardio session in the morning.
This is the ideal time not to eat, because it is the best time to attack the stored body fat. At this precise moment your fuel reserves have been exhausted during the night, which forces your body to use fat as energy once you start to get going with a session of cardiovascular exercise.
Tip: Although I do not eat before doing cardio in the morning, I take certain supplements to further promote the metabolism of fat. I take amino acids L-carnitine and glutamine, to increase my energy and promote the oxidation of fat while avoiding muscle degradation.