Optimal Meal Times and What This Means for Brunch Lovers
We were all raised with the sacred practice of “three meals a day” from a young age, though, for some of us, the first two mealtimes have along the way merged into the convenient and tempting portmanteau brunch. It’s as fluid as a meal can be — letting you decide whether it replaces breakfast or lunch. You get to choose between a stack of pancakes or a hearty seafood spaghetti, dining either at the tail end of 10AM or after the clock has inched past 2PM. What’s not to like?
Well, as much as we hate to admit it, the timing of our meals matters, and brunch might be the greatest offender of all. Even if you’re enjoying a light salad, it might not hit right if you eat it at the wrong time. But good news — there’s a workaround. Read on to find out more!
It’s Not Just About What You Eat
According to Jonathan C. Jun, MD, an associate professor at Johns Hopkins School of Medicine, your body absorbs the energy from food differently depending on when you choose to eat. This principle underlies diet trends like intermittent fasting. Additionally, the time that elapses between meals also has an impact on your body. Meal schedules can influence calorie burn, hunger cues, blood sugar levels and more, all of which affect your overall well-being.
Thus, while it’s important to make sure the food that you put into your body is balanced and nutritious, it’s equally vital to pay attention to timing.
The Part of the Circadian Rhythm
The circadian rhythm is the cycle that governs the physical, mental and behavioural changes in your body over a 24-hour period. While often associated with sleep-wake patterns, the circadian rhythm also shares a two-way relationship with your eating habits. This means that not only can the act of eating regulate our circadian rhythm, but our circadian rhythm can also influence our appetite.
When our eating schedule is out of sync with our biological clock, it can disrupt our bodies. At best, this misalignment can lead to faster weight gain, but at worst, it can increase the risk of type 2 diabetes and cardiovascular diseases. Simply adjusting meal timings can reduce your risk of metabolic conditions and help you make the most of the food you eat.
Remember, you don’t have to go by the minute. The key is to aim for consistency and pay attention to your hunger cues while accommodating your lifestyle.
Ideal Meal Times for Breakfast, Lunch and Dinner
Exercising complete control over the timing of our meals can be inconvenient and, at times, plain impossible. But understanding the optimal windows for the three main meals can help ensure our inner clocks aren’t totally out of whack.
Breakfast
Breakfast is widely known as the most important meal of the day. This is because it literally puts a stop to the overnight fasting period by restoring our energy and replenishing our nutrients for the day. Breakfast is best consumed within two hours of getting up. Experts recommend eating breakfast by 9AM to lower chances of getting type 2 diabetes by up to 59 percent. Eating breakfast soon after rising curbs cravings for calorie-dense food and favours our metabolism, which is more efficient in the day.
Lunch
The concept “earlier is better” applies to lunch just as it does to breakfast and dinner. Aim to have your lunch about four to five hours after breakfast, around 1PM or 2PM; it’s said that your metabolism peaks around 2PM, so take advantage of that. An early lunch may even contribute to a healthier gut microbiome. Moreover, the afternoon slump is a real thing, often referred to as a food coma or, more technically, postprandial somnolence. Combat this by trading carbs and sugar for a lighter lunch rich in protein and fibre — your body will thank you.
Dinner
Research suggests that having dinner between 6PM and 7PM can increase calorie burn at rest. Furthermore, consuming dinner early may also contribute to better quality of sleep. For dinner, try to choose meals that are lower in calories — consuming higher-calorie meals may elevate the risk of chronic diseases due to increased fat levels in the blood. Generally, late-night meals close to bedtime should be avoided, as they can lead to a range of issues, including acid reflux and other conditions related to metabolic syndrome.
What About Brunch?
It’s a question many people wonder about but might be too fearful to ask. Rest assured, you don’t need to deny yourself one of life’s simplest pleasures! While brunch is often viewed as a blend of breakfast and lunch, it doesn’t mean it has to be your first meal of the day or take place at an odd hour… Like 4PM. Here are some additional tips to enjoy brunch and break the routine of everyday meals, without feeling guilty:
Balance Your Plate: Choose a combination of protein, fibre, healthy fats and limit refined carbs when selecting your brunch options.
Plan Ahead: Got brunch plans? Save some stomach space by eating lighter earlier in the day, or choose a lighter meal later on for dinner.
Don’t Skip Breakfast: Instead of treating brunch as a late substitute for breakfast, see it as an additional meal. Even a light snack beforehand helps maintain your routine.
Final Thoughts
Timing is everything — while what you choose to eat is important in maintaining a healthy lifestyle, when you eat is the factor that can define or disrupt your progress. By paying attention to meal times and staying consistent, you can better keep pace with your body’s natural rhythms and make every meal work to your advantage — even the highly coveted brunch.
At Two Bakers, we offer delicious dishes for breakfast, brunch, lunch and even early dinner, so you never have to compromise between taste and health. On weekends, our café is the perfect spot for a well-deserved brunch getaway. Visit us at 88 Horne Road Singapore 209083 between 9AM and 5PM today!