Nutritional Advice at Shape Up Fitness & Wellness Consulting

When should I eat? How much should I eat? When should I stop eating?

Many of our personal training clients seeking weight loss ask us questions like these:

  • Should I eat breakfast
  • What should I eat for breakfast
  • Can I skip lunch?
  • Should I not eat after 6 or 7 pm?

Should I eat breakfast if I want to lose body fat, or can I just skip it?

That is actually an excellent question. As you can see with Intermittent Fasting skipping breakfast can be actually beneficial for some people in order to lose body fat and improve their body composition.

On the other hand, some people skip breakfast and then just wolf down so much food in the following meals that it not only offsets their skipped breakfast but they super-compensate.

Conclusion: If you want to follow an intermittent fasting diet, make sure that you plan it out properly. ¬†At the same time skipping a meal here and there will not do you any harm as long as you don’t go off the rails because of it.

I have decided I want to eat breakfast but don’t know what to eat

Breakfast seems to be difficult for many people and one approach hardly fits everyone. We like to tell people that your dinner and your breakfast could look pretty much identical. Veggies, protein and some starchy carbs if you have worked out prior to breakfast.

The problem with that suggestion is simple. Some people cannot do it. We need to adjust for that. Some breakfast options that are healthy are the following:

  • plain Greek yogurt or regular yogurt, some frozen fruit w/ raw honey (1 1tsp)
  • whey protein mixed with almond milk, one serving of fruit and possibly one Tbsp of almond butter or peanut butter
  • omelet or egg muffins with spinach, bell peppers, mushrooms, onions, maybe some meat
  • sauteed veggies with some stir fry meat
  • veggie pan cakes with some scrambled eggs.

Can I skip lunch?

I prefer for you not to skip lunch. Here is the reason why: Most people seem to completely derail in the afternoon or evening and start binging on crap food. Now I also understand that it is not always easy to get lunch in. Meetings, work, etc can get in the way. Have alternatives ready if you cannot tear yourself away for 10-15 min to eat your lunch:

  • Protein Bars: Even though I am not a big fan of them, they can be used for the occasional meal replacement. Look at the KIND bars or Quest bars. I personally don’t like them but as a quick fix on a stressful day they will do.
  • Green smoothie: if you have a thermos you can mix some whey protein with frozen fruit and some kale or other dark greens, almond milk or water and if you like the taste add some nut butter. You just covered protein, veggie and fruit intake for lunch and it is super healthy.
  • Nuts; All you have are some nuts? Well, that is better than nothing. Have some almonds or walnuts to get you safely across the food gap and have a later lunch.

Should I eat after 6 or 7 pm?

That is a pretty general question. If you are heading to bed 5 min later it is probably not a good idea to have a heavy meal just before then. I usually recommend clients to stop eating one to two hours prior to bed time. This way the body has time to digest and sleep quality is not necessarily impaired. Ingesting a heavy meal just before bed time can definitely mess with your sleep, especially if you have trouble sleeping to begin with.



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