31 Days

Master
Your
Mealtimes

“Consume the right nutrients at the right time intervals and you'll reap rewards,” says Haylie Pomroy, a nutritionist who's helped everyone from Robert Downey Jr. and Jennifer Lopez to Olympians get into peak shape. A growing body of research is supporting the idea that our bodies run at peak performance when we align our eating with our circadian rhythm—that innate daily cycle which informs our bodies when to wake up, when to fall asleep and when to eat.

Satchin Panda, a professor at the Salk Institute and renowned circadian rhythm expert, says that people improve their metabolic health when they eat their meals in a confined eight- to ten-hour window. This approach stems from the idea that our metabolism follows a daily rhythm and that our digestive systems (along with our hormones and enzymes) are better primed for food intake in the morning and afternoon.

Unfortunately, Dr. Panda has found most people eat over a 15-hour or longer period each day. Most of us start with a cup a coffee in the morning and then snack throughout the day, ending with a nightcap or snack just before we go to sleep, which has been proven to cause weight gain. This pattern also conflicts with your body's master clock, which messes up your metabolism and throws your system out of whack. It's not unlike jet lag—the process puts a similar strain on the organs involved in digestion, forcing them to work when they are programmed to be dormant, which can increase the risk of disease, according to Paolo Sassone-Corsi, the director of the Center for Epigenetics and Metabolism at the University of California. So how should you be eating? Something like this. Of course, you can adjust the times to suit your schedule.

The Ideal Schedule

AM

“Don't wait to have breakfast,” says Pomroy, who tackles this and other metabolism-boosting tactics in her book, The Fast Metabolism Diet. “You must eat something during that first 30 minutes so your body doesn't have to run on fumes—that's one of the worst things you can do to your metabolism.” She suggests a breakfast wrap—scrambled eggs with bacon or veggies wrapped in either a whole-grain tortilla or collard green leaf.

AM

A mid-morning snack should have some protein and a decent amount of fiber. Hummus and raw vegetables or a banana with a handful of almonds are great choices. The fiber not only keeps you from feeling hungry, it feeds good bacteria in your gut and lowers your cholesterol.

PM

Your aim for lunch should be equal parts protein and vegetables. Think a salad topped with grilled salmon, a sweet potato topped with pulled pork or a hearty bowl of chili. Between breakfast and dinner, try to keep any grain-based carbs to a minimum so you can rev up your metabolism and allow the other nutrients to be absorbed more efficiently.

4:30

PM

Stave off the afternoon slump with a small snack that combines protein with some fat and good sugar. An apple with peanut butter, a glass of chocolate milk, or a banana with pecans or walnuts. This also makes for good fuel before an afternoon workout. The fat and protein, eaten 30 minutes before exercise, breaks down amino acids, which are then used to help build lean muscle.

PM

You goal for dinner should be high protein with substantial carbohydrates to last you until morning. Some solid options? A burrito with chicken or ground beef packed with fajita veggies, black beans and rice with a little guacamole on the side. Or a steak with a baked sweet potato and a side of sautéed broccoli. You don't need to worry about the carbs, especially if you've just worked out. There is a period of heightened carb tolerance after exercising. Carbs are stored as energy and used to promote recovery, so you almost exclusively burn fat. If that sounds good, you want to grab dinner shortly after your workout as this fat-burning window only lasts for an hour or two.

Need Meal Ideas?

Haylie Pomroy's website has a section of easy-to-make recipes that are clean eating but don't feel like sacrifices. From buffalo chicken skewers and bison burgers to spicy Singapore noodles with chicken and vegetables.