How many calories to eat at lunch if you want to lose weight

Researchers suggest eating 750 calories for lunch to lose weight, in miracle study for those who love to go to lunch.

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You pop the lid on your uber light quinoa salad or small pea soup, feeling great about yourself. Many of us make low calorie choices at lunch time and choose our larger meals for dinner to finish off the day (hello risotto, my old friend). However, new research suggests that eating your largest meal at lunchtime could yield a much better rate of weight loss.

A study published in the American Journal of Clinical Nutrition followed 80 overweight women for 12 weeks. All participants (aged between 18-45) were told to eat their biggest meal (50 per cent of their daily calorie intake) at either lunch or dinner. Their weight and BMI was recorded before and after the experiment.

Not only were the participants watching how many calories they ate at each time of the day, but they were also told to follow a high carb, low saturated fat diet. Around 60 per cent of their calories came from carbs, 17 per cent protein and 23 per cent from fat. Simultaneously, the subjects partook in brisk walking and other moderate exercise for an hour five days a week.

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The participants lost weight, even with the majority of their diet being carbs. However, another important discovery was that those who ate their biggest meal (750 calories for the average woman) at lunch lost more weight than those who ate it at dinner.

On average, the lunch feasters lost 13 pounds (just under six kilos) against the dinner eater’s 9.5 pounds (just over four kilos). The ‘lunchers’ also had a greater reduction in their BMI, and researchers attribute this is to their fasting insulin levels – the ‘lunchers’ had lower levels than those who were feasting at night. This thus meant that the ‘lunchers’ were able to avoid blood sugar spikes that cause hunger.

Perhaps we should be switching around our calorie intake – and maybe evern our meals completely – to drop that extra weight… so, risotto for breakfast, anyone?

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The diets supermodels swear by

How do models really eat? With tips from 3 Miss Universes, not to mention Victoria’s Secret Angels, you can bet these diets equal a hot body

The diets supermodels swear by

 

High-protein and low-carb diet

Jennifer sticks to a low-carbohydrate diet and makes an effort to eat more protein so she’s “not as hungry as often.” Jennifer says “Carbs taste good, but my body doesn’t work as well if I have too many.”

What she eats: “When I’m at home one of the meals I love to cook is really lean mince with broccoli and a nice sauce. That’s my favourite meal, I always love it. Breakfast is usually either Special K or Weet-Bix, or I’ll have eggs on toast. For lunch I have a chicken or tuna salad or a beautiful sandwich with wholemeal bread.”

High-protein and low-carb diet

Wholefood diet

Former Miss Universe Jesinta Campbell follows a wholefood diet which means loads of clean eating.

What she eats:“For breakfast, I have quinoa porridge with goat’s milk yoghurt, psyllium, nuts and seeds. Lunch is salad, a gluten-free sandwich or sushi. I don’t really snack in the afternoons. Dinner is chicken or fish stir-fry. I love dark chocolate – I have no problems smashing half a block. I don’t do it often, but if you’re going to eat it, then love it!”

Wholefood diet

The Blood Type diet

The premise of the Blood Type Diet is that certain foods are more compatible with particular blood types. Kerr’s a type A which means she follows a vegetarian-based diet which is high in organic vegetables, fresh juices and legumes. 

What she eats: “Some of my favourite snacks are organic almonds and blueberries, half an avocado with sea salt, and I also love eating Fuji apple pieces with almond butter and agave – it feels like a treat but it’s really good for you.”

The Blood Type diet

Vegetarian diet

Victoria’s Secret model Ashley Hart admits she’s a health freak and follows a vegetarian diet. She has a weakness for Japanese food!

What she eats: “When I’m home I cook a proper meal, but it’s not always possible, so I try to take healthy snacks with me when I’m working. Today I took two bananas off my mum’s bench, and I’m glad I did because I didn’t get to eat anything else all day. I take mixed nuts with me everywhere too. I try not to get too hungry because then I overeat, so I try to snack throughout the day.”

Vegetarian diet

High-protein and low-carb diet

Like Jennifer Hawkins, Shanina Shaik sticks to a high-protein, low-carb diet. The runway and Victoria’s Secret model doesn’t drink soft drinks or coffee and sticks to water and fruit juices. Pasta and ice-cream are occasionaly indulgences and she tries to avoid having dinner too late. 

What she eats: “I eat a lot of fish, eggs, chicken, vegetables, salad and brown rice…Breakfast is normally yoghurt and muesli, or an eggwhite omelette with spinach.”

High-protein and low-carb diet

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