With corporates and call
centers employing thousands and work timings changing drastically
from the 9-5 pm to 9 pm to 5 am and anything the employer chooses
– food timings and distribution throughout the days seems
to be totally disturbed and upset.
damage seems to be to the waist line and weight. Young people are
becoming overweight and obese over night. Those working late upto
8 or 9 pm get home only by about 10 pm, very tired and exhausted.
They cannot think, plan or select food, they eat and over eat anything
and everything they can lay their hands on. Invariably its fatty
food, fried snacks to start with; parathas or fried rice, rich non-veg
dishes and a
dessert too is welcome. The justification is, “I have had
a long day and worked so hard, I deserve to pamper myself with lots
The body however
is screaming in protest, which of course is unheard. It is telling
you that you have worked with your mind but you have not physically
larboured. You have not really burnt so many calories as you have
just sat glued to a chair all day and now in minutes you will get
into bed so please don’t over eat.
The body requires
only 300 – 500 calories at dinner but when you overeat you
can be eating 2000 – 2500 cals in just one meal. 2 cups mutton
biriyany, a side dish and 1c payasam is 2000 cals. Then when you
sleep 1500 to 1700 cals will be stored as pure fat.
dinner should be eaten at least 2 hours before you sleep and the
meal should be with minimum fat. Then most of the digestion will
be completed and your body will get a full nights rest. Other wise
the digestion will go on for 6-8 hours into the night and morning
Fat takes 6-8 hours to get digested. So when you wake up you will
feel very unrested and heavy in the stomach.
the next negative cycle. You can’t wake up early, wake late,
don’t feel hungry, so either don’t eat breakfast or
only eat fruits or a glass of milk or eat breakfast at 10 or 11
am instead of 8 or 9 am.
the most important meal of the day. You have fasted for at least
8-10 hours and your brain and body require energy (petrol) to work
and function properly.
If you skip breakfast or make it sparce then you are bound to over
eat either at lunch or snack at 6 or over eat at dinner. All this
will surely deposit as fat.
If you eat a late breakfast 10 or 11 and then lunch at 12.30 or
1 pm, the calories of both meals will register together and it will
appear as over eating and again fat will be deposited. There must
be a gap of at least 4 hours between breakfast and lunch.
You can then have tea at 4 or 5 pm and a fruit at 6 or 7 pm and
dinner between 8-9 pm. Eating heavy snacks at 6 or 7 pm and then
dinner is very, very dangerous. Dinner should be a balanced meal
of roti, dal or pulses, curds and lots of fresh salad. Avoid fried
food, avoid, non-veg and desserts. The ideal distribution is 40
% of calories in bed tea, breakfast and a 11 am fruit. 40 % calories
at lunch, tea and 6 pm fruit and only 20% at dinner. Lunch must
be the main meal of the day not dinner.