It is important to know that when it comes to eating, the timing of the meals play an important role in metabolism.
The human body is regulated according to a circadian rhythm - this means that our basic physiological processes, including our hormones are controlled according to a 24-hour body clock. We are programmed to burn more fuel in the first half of the day due to a higher metabolic rate during that time compared to the later part of the day. It means the body is also programmed to have periods of time without food (overnight) to re-direct and focus on other biological processes, such as liver detoxification. Consuming meals on time also makes sure that our body gets sufficient rest for cellular repair and rejuvenation. A delay in the meal can also disrupt the rest and sleep cycle of your body, which can lead to non-communicable diseases such as diabetes, high cholesterol levels and hypertension. There is no healthiest time to consume lunch, but it is recommended to consume a wholesome meal during the middle of your day to ensure adequate nutrition and energy levels for the later part of the day. Consume small frequent meals to obtain sustained blood sugar levels and energy.
“Breakfast” is literally the breaking of your nightly fast, so, in theory, this break can happen any time of day. The way your body responds to that schedule can vary widely depending on your sleep patterns, hunger cues and how high your energy demands are early in the day. If consumed correctly, it provides you with sufficient fuel to get through the day, focus and mood. Many studies suggest that frequent starvation may lead dizziness, low blood pressure, weakness, dehydration and lethargy.
Starting your day with a hearty breakfast and making dinner plans tend to be on most people's daily to-do list. But mostly people tend to skip lunch due to a clash with peak working hours. The consequences of skipping lunch include:
Not consuming your lunch on time can put your body’s internal clock off track. The human body is regulated according to a circadian rhythm - this means that our basic physiological processes, including our hormones are controlled according to a 24-hour body clock. This body clock also governs your body’s metabolic rate, digestive capacity, hunger and satiety hormones. Eating later in the day may hamper the digestibly of the food consumed.
Consuming a well-balanced lunch is not tedious, especially when it is planned in advance. Planning your meals will help to keep your eating patterns in track and ensure that you do not choose the wrong food when you are hungry. First, select an approximate time and place that you will likely take your lunch break. Next, prepare a weekly menu of the dishes you would like to take to work, depending on the place and time. This can also enable you to shop for groceries accordingly.
An ideal way to think about a well-balanced and wholesome lunch is to pair combinations of vegetables, healthy proteins and fiber-rich carbs. Add vegetables such as bhindi, beans, cruciferous vegetables like cauliflower and cabbage. Proteins rich foods such as sprouts, chana, dal, fish, chicken curry, paneer sabzi, tofu. Fibre rich carbohydrates, such as whole wheat, millets, brown rice, quinoa. If you need to have lunch on the go and quick, you can include paneer of chicken sandwich with vegetables and whole grain bread, tofu wrap, paneer paratha, soya pulao, paneer pulao, curd rice.
Avoid the consumption of the following for lunch: