I’m not sure if you have heard the 50-30-20 rule in the venue of money and economics, but now we are talking about this in the area of food and diet. You have heard it before and you will continue to hear it. If you’re not eating breakfast you are doing more harm than good. Many of us think that cutting calories in the morning means that you can now eat more throughout the day, and some of us don’t eat breakfast simply because, “we don’t have time” or “I’m not a big breakfast eater”. I have heard these excuses before. Even I have fallen victim to these nutritional crimes. The problem is that we generally eat most of our calories later in the day, which is the worst time of all to do this.. You are literally sabotaging your body’s ability to burn fat by eating calories late in the day. We need to figure out how to make time work for you, not the other way around. There are multiple reasons why eating breakfast is vital not only to fat loss, but also for your overall health and well being. Just remember everything in life is related; there is no doubt that with time one aspect of life will negatively affect another.
Follow me. Those who don’t eat breakfast—–> become tired by mid-morning ——> grab a sugar/caffeine based drink ——-> find the quickest thing to eat (usually fast food) ——–> overeat ——-> and then repeat in the late afternoon into dinner time. Does that sound like you or anyone you know? Not to mention, when you eat late your body hasn’t been given any time to digest. Many of the calories you ate are just sitting in your gut while your body is shut off. If you stopped eating 2-4 hours before your bed time, then your body will have time to burn all its fuel/calories and will shut off empty (and won’t store fat).
To help with this problem I came up with something called The 50-30-20 rule. Basically it works like so. You want to eat 50% of you daily calorie needs before lunch time, 30% of your calories in the afternoon, and 20% of your calorie needs in the late afternoon/early evening. Say that you have a basal metabolic rate of 2000 calories (the amount of calories your body needs to maintain its current weight without factoring in a change of diet or exercise plan). The average person needs to cut about 500-1000 calories a day to lose 2 pounds of fat. So we are going to cut those 1000 calories 2 ways. First you’re going to exercise which will hopefully cut 500 calories and then you are going to change your diet to cut another 500 calories. Now you are allowed to eat 1500 calories day. The final step is to divide that number to allow for the 50-30-20 rule. For argument’s sake lets say you wake up at 8am and go to bed at 10pm so you are awake for 14 hours. So you’re going to eat 50% of your food before noon, 30% between noon and 3, and the final 20% from 3-7pm. This will set up your body for its natural fast.
Moral of the story: eat early and often. Once you’re about 2-4 hours away from bed time halt all calorie intake in preparation for the natural fast. This will ensure that your body is working for you, not the other way around.