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First meal of the day should be mid-morning as most have dinner later in the evening, expert says 

Don’t eat breakfast until 11 a.m. if you want to lose weight! The first meal of the day should be mid-morning as modern lifestyles mean most dine later in the evening, expert says

  • The best time to eat breakfast is 11 a.m. for weight loss, one professor said:
  • Breakfast at 11 a.m. is the only way to achieve a 14-hour fast, said Tim Spector
  • He said the change is “more effective than more fashionable fasting diets like 5:2”

It’s bad news for those who wake up starving — but the best time to have breakfast is 11 a.m.

According to Tim Spector, a professor of genetic epidemiology at King’s College London, waiting a few hours for breakfast is better for those trying to lose weight.

That’s because most people now dine much later than previous generations, and stop eating around 9 p.m.

Breakfast at 11 a.m. is the only way to achieve 14 hours of fasting, which evidence suggests is the healthiest for metabolism and weight loss.

By following the strategy for a few months, people can lose between 2 kg and 5 kg (4 lb and 11 lb).

According to a professor, breakfast at 11 a.m. is the only way to fast for 2 p.m

According to a professor, breakfast at 11 a.m. is the only way to fast for 2 p.m

Professor Spector told Cheltenham Science Festival: ‘I think we need to rethink what we’ve all said as unhealthy, because so much new science is coming out.’

After the event he said: ‘There are still people, especially in the north of England, who eat earlier, but in general we have switched to continental eating habits and eat much later like people in Spain and Italy.

Even those who don’t can end up snacking until 9 p.m., making it difficult to achieve a 14-hour fast. There’s a simple change people can make by shifting their breakfast from 8 a.m. to 11 a.m., which is actually more effective than more fashionable fasting diets like 5:2.”

Professor Spector has studied the Hadza tribe of modern hunter-gatherers living in Tanzania who are not obese or have type 2 diabetes. The tribe has no word for breakfast and the people start eating at 10:30 am or 11:00 am every day.

Among scientists, “time-limited eating” is increasingly seen as a way to get healthier and lose weight.

In the UK, many people have tried the 5:2 diet to eat normally for five days and then eat fewer calories for two days.

But Professor Spector said, ‘Fasting for 14 hours a day, having breakfast later, but eating the same amount overall, is easier to achieve in the long run. It works because the microbes in our gut, just like us, have a circadian rhythm and need rest.’

The public was also told that the old advice not to skip breakfast could be ignored. Breakfast makes some people fat, according to Professor Spector’s book Spoon-Fed: Why Almost Everything We’ve Been Told About Food Is Wrong.

His company, ZOE, which collected data on the coronavirus, offers to test people’s blood sugar, blood fats and gut bacteria after they eat a muffin so they can understand how certain foods affect them.

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