In this video, I'll uncover some of the best times you should eat if you want to lose weight.
The topic of weight loss is incredibly confusing. First of all, there's an enormous amount of
misinformation out there about it and the other thing is that there is so much conflicting
research. One piece of research puts you in this direction. Read another piece of research
and it puts you in the opposite. Now, when we break this down a little bit further and
we start talking about the best times to place your meals in order to lose weight, oh my
gosh, that is a mess when it comes to the research. So, that's why in this video we're
going to try to break it down and make it very simple for you. We're going to talk about
the best time to eat to lose weight. So, stick around to the end of this video.
But before we get started, I'm Dr. Zyrowski and welcome to the channel. If you're new
to the channel, it's a pleasure to have you here. Be sure to subscribe, hit that notification
bell and join our notification community. That way can help you excel your health and
your life.
Let's go ahead and talk about some of the conventional wisdom that is associated with
the best time to eat and also just weight loss in general because I think there's a
lot of danger in this conventional wisdom as it has led so many people astray. There's
so many people who have obesity problems. There’s so many people who have serious
health conditions following this conventional wisdom for many years. Now, conventional wisdom
first starts off with six small meals a day. Now, six small meals a day is something that
I actually heard one of the trainers at the gym the other day teaching somebody that they
need to do in order to start losing weight, and I was like oh my gosh. I just wanted to
I wanted to scream because I knew it was not the best route for that individual to take
in order to lose weight. In fact, if you're doing six more meals a day, one of the things
that you're going to do is you're going to constantly be just spiking those metabolic
hormones and cause yourself to have a lot of cravings. Now, in this individuals thought
process is that well six small meals a day is going to boost your metabolism, and as
a result, you will burn more fat, but of course, that's going to be a very difficult and challenging
thing to accomplish because what they're trying to do too is calories restrict with multiple
meals. I mean have you ever tried calorie restricting with multiple meals? There is
not a more miserable way to calorie restrict and so we have to make sure that if we are
using some of these different strategies in order to lose weight, we're not falling into
this conventional wisdom that sets so many people up for failure.
And by the way this whole topic came about the other day when I was actually sitting
in a waiting room and I was watching some big TV show talk about how important a breakfast
is and how important having a big breakfast is in fact because if you're not having breakfast
its associated with so many different health conditions. Now, when we look at breakfast
in general, there's so much research out there that points to having a huge breakfast and
also making that your biggest meal of the day but your most important meal of the day
as well. And the fact is, is that you know even though a lot of research points to that,
there's so much research that actually conflicts that same report. So, we have to make sure
that we take all this stuff into consideration and when we look at all the research out there,
once again, even though there's an enormous amount of research - and this is where a lot
of people get they get caught up in this because there's so much research saying that you should
go in and have a big breakfast and there's so much research saying that's a bad idea.
Now, anyway moving past that there's also the conventional wisdom of don't skip your
meals because if you skip your meals what's going to happen is you're going to drive down
your metabolism and as a result you are going to start gaining weight. This is where this
idea of small meals a day comes in. Now, like I said at the very beginning, there's so many
people who have been led astray by this type of information and there's so much missing
in it. I mean, could you imagine actually going in telling somebody that the most important
meal of the day is breakfast, but yet you're not really talking about what you should eat
for breakfast so the person wakes up and they're eating toast and jelly and bagels and all
the typical breath breakfast foods that a lot of people eat, the average person eats?
And so, there's so much more to this conversation just talking about the actual meal times,
who cares? But what are you eating? We'll get more to that in just a moment.
Now the other thing we want to take into consideration in this conversation is a 24-hour internal
clock. Running behind the scenes in the brain we have this 24-hour internal clock that is
responsible for sleep cycles, energy cycles, metabolic regulation, which we're going to
really focus on here, and body weight regulation as well which we're going to focus on. Now,
this is really interesting because this study of the different circadian rhythm and how
it actually is associated with metabolic hormones can tell us a few things. First of all, when
we look at these different studies what they show us is that insulin sensitivity is highest
in the morning. The other thing that it shows us is that the beta cells in the pancreas
are most responsive in the morning as well. Now, moving a little bit further, it will
go on to tell us that if you are eating past 8 o'clock at night it's highly associated
with weight gain, but also associated with many different conditions - gastrointestinal
conditions, also cholesterol issues, associated with diabetes, all of that. So, those are
two important factors that we want to take into consideration as we move forward into
this topic.
And matter of fact, when we look at the circadian rhythm, I actually use my meals in order to
help fix my circadian rhythm when it's off because as I mentioned the circadian rhythm
plays a huge role in metabolic regulation and so by actually using food to help reset
it if you're off, it is a huge way to actually get some good results with that. And so, if
I notice that I'm not sleeping well at night and then I'm starting to have all these different
issues - and a lot of times this stuff comes up on a stress you have a couple stressful
days, things aren't going too well, next thing you know your throw off your whole circadian
rhythm as a result what I will do is I'll have one day where I’ll put three meals
in and I'll have breakfast, lunch, and dinner and the whole reason is just to help reset
my circadian rhythm clock because the foods that you're eating in the, like I said, metabolic
regulation is also going to be very important for actually setting this properly.
And so let's go ahead and move on and continue this conversation - best eating patterns for
weight loss. Now, the best eating patterns for weight loss are going to be these as follows.
First of all, let's talk about the calorie restriction though with fasting because if
you want to actually do calorie restriction, you're trying to put yourself on a calorie
deficit in order to lose weight which is very important. If you're trying to lose weight
doing a calorie deficit is going to be important. Fasting is the way to go in order to accomplish
this. Doing six small meals a day and trying to put yourself into a deficit, like I said,
I couldn't think of anything more miserable because you're going to be craving food and
you're just going to have energy problems, you're not going to feel good. And so if you
want to put yourself into a deficit, use fasting - intermittent fasting - in order to accomplish
this it's going to be so much easier because when you're in that fasted state, you won't
have all the cravings constantly stimulating metabolism all day, you're not going to feel
too great.
Now, the other thing we have to take into consideration as I mentioned before is eating
a healthy diet. Like I said, many of these studies say oh breakfast is so important.
Make sure you're eating a big breakfast is important. Eating breakfast is associated
with being healthier. Skipping breakfast is associated with a lot of different disease.
But one of the things they never talk about is what you're eating. So, we have to make
sure that even though we're going to switch up the eating hours in order to get better
results, we have to be very conscious of what we're eating. So, intermittent fasting is
going to be a great way of course to accomplish this. And we're going to talk about the hours
in just a moment that work very well, but the thing is too is that we have to be eating
healthy. If you're trying to do intermittent fasting and you're trying to place your meals
in a particular way, but yet you're eating unhealthy foods, it doesn't work out well.
It doesn't work out well because you're going to have cravings, you're not going to feel
well, your energy will be plummeted, and then of course you won't lose weight. And so some
of the best hours for eating, the best places to have your meals is first of all going to
be between 9 and 5. So, if you're doing 16 and 8 intermittent fasting, you're going to
be fasting for 16 hours, eat your meals within the 8-hour period. This means that your first
meal is going to be around 9 in the morning and I really like this method. As a matter
of fact, this is one of my favorite fasting hours right there. The reason for it is because
we're most insulin sensitive in the morning and then it shuts down eating far early in
the evening and you're not eating late into the night. And so the thing is here when we
look at 9 to 5, according to you know these different studies about metabolic regulation,
the circadian rhythm, this 9 to 5 is going to be one of the best to follow. Now even
though this is one of my favorite, this is one that I never follow. The reason for it
is because with my work schedule and everything else, it is almost impossible for me to follow
that schedule like it is for many people. So, though this is a favorite of mine, it
doesn't really work out for me. 11 to 7 is my second favorite. Now that means you're
going to have your first meal around 11. You're going to be having no more food past 7 o'clock
at night. I like this one right here works well. And then 12 to 8 is also a very common
one. It's probably one of my least favorites if you're going to be doing two meals a day.
And so ideally what we're doing is two meals a day here.
Now, let's talk about the snacking between these meals because we need to understand
snacking rules. Now, when we look at the average American, what studies show us and the statistics
show us is that the average person is consuming between 4 ½ to 10 ½ meals per day. Now,
I shouldn’t say meals. Let's say they're eating between 4 ½ to 10 ½ times per day.
So, what we want to do for the best weight loss results is we want to eat 2 times a day
or we want to eat 1 time a day which we'll get to in just a moment. So, if we're going
to try to get good results with weight loss doing 2 meals a day, then we want to make
sure that we're not snacking in between. Those are the snacking rules. We don't want to fall
into this category we're like the average person is consuming food 10 ½ different times
a day. That's a horrible way to try to lose weight if you are just stimulating your metabolism
all day. So, we want to make sure that we're not snacking. Those are the snacking rules
is don't do it. And then best time for one meal a day and the thing is, is that if you
can do one meal a day between 9 and 11, between like a 2-hour period right there, that's really
excellent. It doesn't work out too well for a lot of people. Those are some of my favorite
hours if you could work that out, but the other thing that we have to consider here
- let's say that that doesn't work for you any other time is sufficient we just want
to make sure that we get it in before 8 o'clock at night. So, if we get that one meal a day
in before 8 o'clock at night, shut down eating, and then start fasting - if we're doing one
meal a day of course all the way till about you know let's say 6 o'clock the next day,
then we're these are going to be the best patterns in order to help you lose weight.
So, follow some of these patterns. This is a two meal a day pattern. One meal a day pattern
is awesome if you can do it between 9 and 11 but if not, you just shut it down before
8.
What are the patterns that you're using? Put in the comments section below I'd love to
know which one you find works best for you because of course these are based off of some
of the science I'm reading, based off some of my personal experience, and what I see
work for other people, but what works for you? Put down below. And then like I said
down here we want to make sure one meal a day, shutting it down before 8 o'clock, no
snacking. Give this video a thumbs up and share it with your friends and if you want
to learn more about intermittent fasting, check out this video over here that's going
to talk about the things that you should never do when intermittent fasting.
What I find is that 16 and 8 typically works very well for most people regardless of the
situation, but one meal a day is where you start putting too much stress on…