When should I eat?
“I am trying to lose weight and I’m not sure when I should eat?” I get this question all the time. I’m just going to lay this out simple for you and give you my 4 biggest tips on when you should eat if you are trying to lose weight.
1. Train while in a fasted state. If you are going to do high intensity interval training, try your best to do it while in a fasted state. This means 12-16 hours of fasting. For most of you, this will have to be a morning workout. This way you can count your sleep time as fasting time. A fasted workout teaches your body to burn fat and not carbs. It supports the notion of becoming adapted to burning fat at rest and helps to support the avoidance of consuming carbs.
2. Don’t eat right before you go to sleep. Sleep is free fasting time. Don’t waste that time by eating right before bed and setting your morning meal back further into the day. You should have your last meal by 8 pm.
3. The window to eat right after the workout isn’t minutes, it’s hours. No need to rush to get those protein shakes in, especially if weight loss is your goal. If you are not fasting pre-workout, it’s a good idea to wait 1 to 3 hours post-workout before eating.
4. It’s best to have breakfast be your largest meal of the day, and each meal after that should be lighter. Breakfast should always have a protein. Lunch should be a moderate meal. And dinner should ideally be the lightest meal. Dinner should be the lowest in carbs and the highest in fats to keep you satiated through the night.
As always, you should tinker with what works for you. If you find a rhythm that is helping you lose weight, then stick with it. Personally, I like to eat my largest meal in the evening because dinner is one of our most important family times. I find that when I eat within an hour of waking up, I don’t require as many calories at our family dinner and I don’t walk away feeling stuffed.