The Benefits of a Large Lunch

The Benefits of a Large Lunch

In This Article

Tackling Health Issues

In a recent study in the American Journal of Clinical Nutrition, researchers divided 80 obese or overweight women into two groups:

  1. The first group ate half of their daily calories at lunch and only 20 percent of their calories at dinner.
  2. The second group did the opposite, enjoying bigger dinners. 

Both groups ate a small breakfast and were allowed snacks if needed, which made up the remainder of the daily calories. Both groups were also told to cut their overall calories and fat intake, to eat at least 14 ounces of fruits and vegetables a day, and to work-out one hour a day, five days a week.

After 12 weeks, they saw a significant improvement in weight loss and insulin resistance levels. The big lunch group lost 12.5 pounds, while the big dinner group only lost 9.5 pounds. Insulin resistance is when the cells resist the uptake of blood sugar transported by insulin. Insulin resistance is a major cardiovascular and obesity risk factor. (1)

Big Lunch Weight Loss Plan

In the year 2000, based on my book, The 3-Season Diet, I organized a weight loss study centered on participants eating a big lunch. The group ate 3 meals a day with no snacks and a big lunch. After 2 months, the group lost an average of almost 10 pounds, but what was surprising was what we found on the weekly health evaluation we gave them after week two.

The entire group saw a significant reduction in stress, anxiety, depression, cravings, fatigue, insomnia and tiredness after work. (2) While this study has been incredibly effective for weight loss over the years, I call it a weight balancing plan, as the plan is aimed at balancing blood sugar and resetting the body’s natural ability to be a great fat-burner instead of a sugar-burner. The result of these two changes is that the body loses the weight or balances the weight naturally.

This entire study, and the weight balancing plan that I have been using for years, is available for free to everyone in my Ayurvedic Weight Balancing eBookHere are the basics:

Step One: Eat three meals a day and have a bigger lunch, relax while you eat and no snacks.

(Only move on to Step Two if Step One is comfortable – details in the eBook)

Step Two: Eat a smaller supper of soup and/or salad.

(Only move on to Step Three if Step Two is comfortable)

Step Three: Eat an earlier supper – before 6 PM.

(Only move on to Step Four if Step Three is comfortable)

Step Four: Skip supper 3-7 nights per week and drink lots of water in between meals. Go to bed early.

Continue Step Four for 2-4 weeks to lose maximal weight, then revert back to Step One as your baseline diet. Then, when ready to tackle more lingering weight, restart Steps One through Four. Repeat this until desired weight is achieved. Download all the details here in my FREE eBook, Ayurvedic Weight Balancing.



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Dr. John

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