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In a recent study in the American Journal of Clinical Nutrition, researchers divided 80 obese or overweight women into two groups:
- The first group ate half of their daily calories at lunch and only 20 percent of their calories at dinner.
- 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 eBook. Here 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 a soup and/or salad.
(Only move on to Step Three if Step Two is comfortable)
Step Three: Eat an earlier supper – before 6PM.
(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.
F says
Thankyou for this article. I didn’t know about Ayurveda or fat burning before coming here so I’m enjoying all this knowledge you are sharing. Just have a really basic question about snacking: what is considered snack? Am I allowed to drink green tea between one meal and the other or is it considered a snack?
Thankyou,
F.
Elfa Martinez says
A big lunch meal sounds like a great way to lose weight. Even though I don’t need to lose weight I will try so as to avoid eating snacks. I need soup recipes according to a vata diet for dinner. I didn’t like the Kitchari. I ate a bowl but it didn’t agree with me.I tastes awful.
Elfa
Amy says
While I appreciate your thoughts and one group studies and research, but it is never wise to make a blanket recommendation on what works and what to do. Being a wise Doctor who realizes the benefits of Ayurveda, you KNOW there is no one size fits all, especially when it comes to diet and supplementation. Ayurveda may be an ancient practice, but it works because it is adapts to each unique expression of energies that make up a unique body. Ayurveda is forever renewing itself in tune with the body’s wisdom
Each body is unique, each individual is a unique expression of many energies, emotions, vibrations coming together in any moment. What is one person’s cure is another person’s poison. I ask that you use care and instead of making blanket “do this” recommendations and use “this solution” recommendations. Instead make sure you put in the appropriate disclaimers and cautions. The truth is there is no ONE THING, ONE PRACTICE, ONE WAY, ONE DIET that works for all people.
The only way people will truly be happy, healthy and energized is to create a communicative relationship with their own detoxified body. (it must be non-toxic body, a toxic body lies) A non-toxic body will guide it’s owner to foods and supplements that address it’s imbalances and issues.