Don’t eat breakfast before 11 a.m. if you want to lose weight! Shifting your breakfast to lose weight is the new slimming tip offered by an English teacher. The first meal of the day should indeed be taken in the middle of the morning, as modern lifestyles mean that most people eat dinner later in the evening, according to Prof. Tim Spector, professor of genetic epidemiology at King’s College London, England.
Expected weight loss: between 2 and 5 kilos
He assures in the DailyMail that have breakfast at 11 a.m. the morning is only way to reach 14 hours of fasting since most people stop eating around 9 p.m. His advice is therefore actually inspired by intermittent fasting, which he considers to be the healthiest for metabolism and weight loss. 16/8 fasting is actually the most popular method of intermittent fasting. She was made popular by Martin Berkhan. It consists of eating within an 8-hour window and fasting for a period of 16 hours a day.
According to Professor Spector, following this dietary strategy for a few months could help people lose between 2 and 5 kilos. “There are still people, especially in the north of England, who eat earlier, but in general we have moved towards continental eating habits, eating dinner much later like people in Spain and Italy,” assures the professor of epidemiology.
According to him, “even those who don’t can end up snacking until 9 p.m., which makes it difficult to achieve a 14-hour fasting period.”
Move your breakfast from 8 a.m. to 11 a.m.
According to him, “there is a simple change people can make, moving their breakfast from 8 a.m. to 11 a.m., which is actually pmore effective than more fashionable fasting regimens like 5/2“. The 5/2 method is the one that comes closest to our hunter and gatherer ancestors. It is less considered a fast since it does not involve total calorie restriction. This mode of eating consists of doing two days diet per week: this will involve limiting the number of calories to 500 or 600 for two days and eating normally the other days.
If he recommends adopting this new eating rhythm, it is because Professor Tim Spector has studied the Hadza tribemodern hunter-gatherers who live in Tanzania and do not suffer from obesity or type 2 diabetes. As reported by the DailyMailthis tribe has no no word for breakfast and its members tend to start eating at 10:30 a.m. or 11 a.m. each day.
Fasting for 14 hours would be the easiest in the long run
“Fast for 14 hours a dayhaving a later breakfast, but eating the same amount overall, is easier to achieve in the long run. It works because the microbes in our gut have a circadian rhythm like us and need a period of rest”, concludes Dr Spector.