Lets say you have 2000cal to eat a day. How should you break that up? How many calories at one sitting break,lunch,dinner should you eat?
My preference is to eat the most at dinner, about 900-1100 calories.
I hate being hungry before bed.
I usually have a small breakfast 200-300 calories.
and a medium sized lunch 400-500 calories.
And of course snacks inbetween =)
Hopefully this helps.
What I do probably doesn't apply to you, but you can regulate what I do to suit your size and weight. I am currently 18 years old, 189cm and i weight 78kg. I am roughly 7.5% body fat.
From what i have read of the other replies, for instance hyrids big breakfast (400-600) calories, to me that breakfast is not big at all. Along with salas only eating an apple. It might work for them but personally my biggest meal of the day is always breakfast. But I try never to go over 1000 calories or to much over in a meal but the are exceptions for instance christmas dinner where you eat as much as you humanly can.
I exercise 6-7 times a week. Some days I break my training up into sections, always in the morning (around 6-8am) and sometimes in the afternoon (3-6). Meals after exercise are always important so thats why I consume tons after exercise. However, even on the days where I do next to no activity I still have a breakfast of around 700 calories and finish with a dinner around 600-700, but never to late at night around 6-7:30. Snacks at 2-3 hour intervals of around 200 calories are also good to keep your metabolism working.
But if you consume 2000 calories a day, I would say 7am breakfast - 600 calories
10am snack - 150 calories 1pm lunch 500 calories 4pm snack 100 calories 7pm dinner- 500 calories. This leaves you having consumed 1850 calories a day which if you want to lose fat will work, but make sure you keep your protein intake up for that will help you maintain muscle mass. Also complex carbs are also good for keep you full for the periods between meals, don't snack on sugars and fat because then you will be hungry again an hour later.
And most importantly.. have a high fibre breakfast and what ever you do don't skip it. Breaking your fast is the most IMPORTANT meal and missing it can cause fat gain when you body begins to store fat from starvation and also when you over eat because you are so hungry.
Only taking in 1200 can actually counter a weight loss plan. Reports say 1200 calories or less send your body into starvation mode which causes it to hold on to those calories even more which keeps people from really losing weight.
Breakfast is your most important meal of the day. You want to eat more calories because you then have the entire day to burn them off. Where as if your biggest meal is dinner you then go to bed and aren't burning off nearly as much (your not active). A nutritionist will recommend having breakfast be one of your bigger meals and then 4 smaller meals throughout the day roughly every two or three hours I believe. I've lost 10lbs by listening to the nutritionist about that. Also, she told me you have to eat to your blood type. There is a book that tells who what types of foods are better for your blood type. I'm "O" so eating protein based foods is important. I eat fish, eggs, greek yogurt, and chicken and when I eat beef it is usually very lean beef.
Lunch example: spinach, watercress, tomatoes, low cal dressing, ham, low fat crackers/crisps, apple, nuts or chocolate = 400kcal
Snack: fruit or yoghurt or nuts or biscuit or chocolate = 50-150kcal
Dinner example: stir fry veg, stir fry sauce, chicken breast, yoghurt, nuts, sultanas = 400-600kcal
Daily allowance = 1550kcal
AND i eat my dinner late (around 9pm...sometimes 12am after work). none of this has prevented me from losing weight like ive been told it would - i have lost 30 pounds in 2 months eating this way. this is actually more than i lost when i lost weight a few years ago (but i ate breakfast and stopped eating after 7pm).
so although it may be healthier to eat breakfast, i do not agree that you HAVE to do any of that stuff to lose weight. to me its all about calories in vs calories out, not when or how you eat them.
just look after yourself