{"id":14947,"date":"2019-09-06T22:59:30","date_gmt":"2019-09-06T22:59:30","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=14947"},"modified":"2022-04-08T02:38:19","modified_gmt":"2022-04-08T02:38:19","slug":"dinner-smallest-meal","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/dinner-smallest-meal\/","title":{"rendered":"Why Dinner Should Be Your Smallest Meal of the Day"},"content":{"rendered":"If you\u2019ve ever dabbled with dieting, then you probably know that dinner should be the smallest meal of the day.\n\nIt may seem like a crock given just how common 9 p.m. dinners can be\u2014not to mention the familiar pangs of late-night cravings<\/a>. However, there\u2019s actually science to back up this advice.\n\nKeep reading to learn why it\u2019s best to eat big in the morning and afternoon and aim for a light dinner.\n

Leptin vs. Ghrelin<\/h2>\nLike so many life and weight loss<\/a> quandaries, hormones<\/a> are at the fore. When it comes to eating, \u201cthere are two very important hormones we need to talk about: leptin and ghrelin,\u201d says Jennifer Maeng, MS, RD, CDN, CNSC<\/a>, of Chelsea Nutrition in NYC.\n\n\u201cLeptin is the \u2018starvation hormone\u2019 produced by our fat cells. It travels to your brain to regulate energy storage and food intake. Conversely, ghrelin is the \u2018hunger hormone\u2019 and is produced mainly in your stomach. It travels to your brain to stimulate appetite and promote fat storage<\/a>.\u201d\n\nAccording to Jennifer, ghrelin levels peak at twofolds before you eat and decrease about an hour post-meal. This process happens roughly every four hours, which accounts for why most people feel hungry within this time frame.\n\nWhile our ghrelin levels fluctuate all day, every day, they\u2019re the highest in the morning due to not eating for more than four hours at a time, which causes a fasting<\/a> state.\n

Mealtimes for Weight Loss<\/h2>\n\u201cStudies examining weight loss<\/a> show that fasting glucose, insulin, and ghrelin are reduced more in people who consume most of their calories earlier compared to later eaters,\u201d Jennifer says. Simply put, packing more calories into breakfast<\/a> and lunch will help you feel fuller for longer. In turn, you’ll experience fewer late-night cravings.\n\nJennifer proceeds to note that, in addition to her own recommendations, stud<\/a>ies<\/a> show that eating a hearty breakfast and lunch can improve insulin sensitivity<\/a>. \u201cInsulin sensitivity is higher earlier in the day, which promotes carb absorption into your muscles and fat tissues,\u201d she explains.\n\nNot hungry right when you wake up? No problem. \u201cAim for a substantial lunch that incorporates complex carbohydrates (think whole grains<\/a>, legumes, and starchy vegetables), since you should limit them later in the day,\u201d Jennifer suggests. Pair it with a lean protein<\/a> and leafy greens<\/a>, and you\u2019ll be good to go.\n\n\"Two\n

The Best Foods to Eat at Night<\/h2>\nLooking for the most effective way to lower ghrelin levels and abate that overwhelming sense of hunger? Fill your plate with proteins.\n\n\u201cI usually advise my weight-loss clients to include a controlled portion<\/a> of high-quality lean protein<\/a> to their meals,\u201d Jennifer explains. \u201cHigh-quality lean protein (chicken, fish, and turkey) paired with high-fiber carbohydrates (non-starchy vegetables) really helps to boost satiety<\/a> hormones and prevent insulin fluctuation.\u201d\n\nProteins are the best foods to eat at night given their dense, low calories and ability to lower ghrelin levels. However, it\u2019d be unrealistic to think that you\u2019d only eat proteins when you feel hungry past dusk. So what’s a healthy compromise?\n\nSimply do your best to avoid high-fat, high-carb foods that can negatively impact your blood sugar and insulin levels. Also, steer clear of energy-dense food in general, which can disrupt your circadian rhythm.\n

More Tips to Avoid Late-Night Cravings<\/h2>\n

Pair Eating With Your Circadian Rhythm<\/h3>\nSpeaking of circadian rhythm, just like energy levels<\/a> wax and wane throughout the day in correspondence with our biological cycle set by the sun, so does metabolism<\/a>.\n\n\u201cStudies show that insulin, a hormone released when we eat, adjusts circadian rhythms in many different cells and tissues individually,\u201d Maeng explains. \u201cInsulin provided at a \u2018wrong biological time\u2019 can disrupt normal circadian rhythm, leading to less distinction between day and night.\u201d\n\nWhile that may not seem like the worst thing in the world\u2014considering it\u2019s been shown to increase the incidence and severity of cardiovascular disease, diabetes, and other illnesses\u2014it\u2019s certainly worth taking note.\n\nOne way to put that knowledge to work is to sync up your eating patterns<\/a> with your natural circadian rhythm. Maeng suggests limiting eating after sunset, aiming for at least 12 hours between dinner and breakfast the next morning.\n

Get enough shut-eye<\/h3>\nIt\u2019s important to put as much thought into your overall well-being as you do the number of calories on your dinner plate.\n\nSure, different amounts of sleep<\/a> don\u2019t come with varying calorie levels, but the number of hours you sleep<\/a> each night can play a pretty big role in your weight and overall health. \u201cInadequate sleep can negatively impact leptin and insulin levels,\u201d Maeng says.\n

Work Out (And Don’t Stress Out)<\/h3>\n\u201cPhysical activity<\/a> reduces leptin resistance and increases certain satiety hormones,\u201d Maeng notes. And whatever you do, don\u2019t forget to find ways to manage your stress<\/a>. \u201cHigh cortisol<\/a> levels from stress correlate with high levels of insulin. These spikes can lead to high-fat, high-carbohydrate food cravings,\u201d Maeng explains.\n
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If you\u2019ve ever dabbled with dieting, then you probably know that dinner should be the smallest meal of the day. It may seem like a crock given just how common 9 p.m. dinners can be\u2014not to mention the familiar pangs of late-night cravings. However, there\u2019s actually science to back up this advice. Keep reading to […]<\/p>\n","protected":false},"author":30,"featured_media":15017,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[308,543,1576,890,926,212],"coauthors":[21976],"class_list":["post-14947","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-cortisol","tag-hormones","tag-insulin","tag-intermittent-fasting","tag-metabolism","tag-weight-loss"],"acf":[],"yoast_head":"\nWhy Dinner Should Be Your Smallest Meal of the Day | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Want to lose weight or simply kick late-night cravings to the curb? 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