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The Health Benefits of Eating Earlier

By Len Canter
HealthDay Reporter

MONDAY, Aug. 27, 2018 (HealthDay News) -- Weight loss depends on eating fewer calories than your body uses up. But when you eat those calories could make a difference that you'll see on the scale.

An Italian study found that you can boost weight loss by about 25 percent just by eating 70 percent of each day's calories between breakfast and lunch, including a mid-morning snack, and the other 30 percent as an afternoon snack and dinner.

The researchers used the heart-healthy Mediterranean diet for their study. Participants all cut their intake by 600 calories a day. Their calorie breakdown was 55 percent carbohydrates, 30 percent fat and 15 percent protein, with over 30 grams of fiber daily.

At the end of three months, the participants who ate 70 percent of their daily calories through lunch lost 18 pounds compared to 14 pounds lost by those who ate just 55 percent of their calories through lunch. Plus, they lost more body fat and used insulin more effectively, which can help ward off diabetes.

It will take some effort to rebalance your calories, especially if you're used to eating more later in the day and evening. But the results could be more than worth the switch.

Key guidelines for following the Mediterranean diet:

  • Most of the foods you eat should be plant-based, such as vegetables, fruits, nuts and seeds.
  • Use plant-based oils, notably olive oil in place of animal fats.
  • Eat moderate amounts of dairy in no- or low-fat varieties.
  • Eat low-to-moderate amounts of fish, less poultry and even less meat.
  • Focus on fresh, seasonal foods when possible and try to eliminate processed and packaged foods.

More information

The Cleveland Clinic has a guide to the Mediterranean diet, including easy ways to adopt it at every meal.

Copyright © 2018 HealthDay. All rights reserved. URL:http://consumer.healthday.com/Article.asp?AID=735698

Resources from HONselect: HONselect is the HON's medical search engine. It retrieves scientific articles, images, conferences and web sites on the selected subject.
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Disclaimer: The text presented on this page is not a substitute for professional medical advice. It is for your information only and may not represent your true individual medical situation. Do not hesitate to consult your healthcare provider if you have any questions or concerns. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified healthcare professional.
Be advised that HealthDay articles are derived from various sources and may not reflect your own country regulations. The Health On the Net Foundation does not endorse opinions, products, or services that may appear in HealthDay articles.


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