Carb timing or eating carbs early in the day could be the secret that will help you shed weight fast.
A while back I read a laboratory study conducted on rats that showed rats fed exactly the same food and same amount of food could have drastically different weights depending on when they ate the food. Just because rats that eat breakfast have better weight loss results compared to rats with the midnight munchies does not mean it will work for people, right?
Well, researchers with Kyoto University in Japan found that thin women have a predictable serotonin cycle that actually helps them burn calories early in the day and dampens their appetites at night.
According to First for Women magazine, carb-loading early in the day can help you alter your serotonin cycle from one that sabotages weight loss to one that helps you lose weight. Serotonin is that feel-good hormone that helps decrease your appetite!
The idea was tested by Dr. Daniela Jakubowicz, the author of The Big Breakfast Diet. The idea of eating a big breakfast, however is not new. It’s the weight loss secret behind The Reverse Diet by Tricia Cunningham as well.
Here are a few things you need to know about Carboyhdrate or Carb Timing:
Turn This: The serotonin cycle you don’t want: 8 a.m. your serotonin levels are high and you don’t want to eat breakfast. Noon your skimpy breakfast hinders serotonin production. 4 p.m. Your serotonin levels really plunge, triggering fatigue and cravings. 8 p.m. You overeat at night because your body needs a serotonin boost. Result: You gain weight!
Into That: The serotonin cycle you do want: 4 a.m. your serotonin levels begin to decrease a little so you crave carbohydrates for breakfast. Noon your dropping levels of serotonin makes you eat a decent lunch. 4 p.m. Your serotonin levels are good and your appetite begins to wind down. 8 p.m. your serotonin levels continue to climb so you can sleep well. Result: You lose weight!
Eating by the clock with carb timing:
From 6 a.m. to noon: Eat at least 600 calories or do your carb loading before lunch. If you are on the Rice Diet, eat rice for an early lunch at 11 or 11:30 a.m.
From noon to bedtime: Have lunch and dinner but focus on protein and vegetables. Avoid the rice, pasta, breads after noon!
Best snacks to eat in the morning: Eggs, rye bread, grapefruit,yogurt, Ezekiel sprouted grain bread or toast. For carb loading before noon, focus on rice, whole grains, Buckwheat and some sugar or chocolate.
Important carb-timing strategy: Go to bed by midnight at the latest.
A sample day might include: 2 eggs, Ezekiel toast and grape fruit juice or fruit; Thai vegetables and chicken with rice at 11 a..m. A salad with chicken and vegetables at 5 p.m. A piece of turkey or sting cheese or low-sugar yogurt for a snack.
What if you are not a breakfast eater?
If you are the type of person who doesn’t feel like eating in the morning yet are starving at night, you can do something about it. Force yourself to eat a huge breakfast including carbohydrates. Stop eating breads, pasta and junk food after noon. Don’t eat at night. Take the one week challenge and you will develop an appetite for breakfast. Carb-timing worked for me and gave me a lot of energy so I no longer needed caffeine or naps!
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Source: First for Women magazine