A scientific diet plan should not only consider what to eat, but also when to eat. Marcie Anderson, a registered dietitian in Cambridge, Massachusetts, says that if you want to achieve the goal of being alert in the morning, energetic during the day, and sleepy at night, you need to learn how to choose your food.
7 AM Goal: Feel full.
Eating breakfast within an hour of waking can help improve your metabolism and boost your health. Research from the University of Missouri shows that breakfast should be balanced with carbohydrates, fats, and protein. For example, you can add some peanuts and berries to your oatmeal, or eat whole-wheat bread, dairy products, and fruit.
9 AM Goal: Improve work focus.
Drinking a cup of coffee at this time can boost your energy and increase your concentration. If you prefer a drink with less caffeine, green tea is a good choice. It contains antioxidants that promote the growth of brain cells, improve memory, and enhance learning ability. Additionally, chewing gum can also have a certain refreshing effect.
11 AM - 12 PM Goal: Relieve hunger.
Anderson suggests drinking a low-fat yogurt at this time, which contains 15-20 grams of protein that can make you feel full, and then choosing an appropriate lunch. In addition to a combination of staple foods and vegetables, it is recommended to eat some spinach, zucchini, etc. The vitamin B6 in them helps the brain produce neurotransmitters that stabilize mood and relieve stress. Leafy greens rich in magnesium can also relax blood vessels and muscles.
3 PM Goal: Prevent energy decline.
At this time, it is recommended to eat some nuts (such as almonds, walnuts, or pecans) or an energy bar made from whole grains. Research published in the *American Journal of Clinical Nutrition* shows that moderate consumption of nuts can also lead to a slight reduction in body weight.
5 PM - 7 PM Goal: Provide energy for exercise.
If you plan to exercise after work, it's best to eat some easily digestible carbohydrates around 5 PM to quickly replenish your energy and prevent obesity, such as a cup of yogurt with berries. If you are having a normal dinner, you should control the energy intake. You can add a little dried chili or Sichuan pepper to your dinner to increase calorie burning. Research from Purdue University shows that the heat generated by capsaicin accelerates metabolism and controls appetite.
10 PM Goal: Help with sleep.
If you always have trouble falling asleep, first ask yourself if you are hungry before bed. If so, it is recommended to drink a cup of soy milk before bed. The carbohydrates in it can promote the production of tryptophan, an amino acid that aids sleep. Additionally, the calcium in soy milk has a relaxing effect on blood vessels, providing an additional sedative effect.