Dr. Xiao Qiang, an anti-aging expert from a clinic in Paris, has proposed an interesting "Vitality-Youth" nutritional timing rule—eat different foods according to different meal times (breakfast, lunch, 4 PM afternoon tea, and dinner). Just as traditional Chinese culture emphasizes selecting the most suitable and freshest ingredients, as well as the most appropriate health and wellness methods, according to the rhythms of the four seasons, let us provide our bodies with the necessary nutrients during these four daily meal times. This is not a rigid regimen, but simply choosing good foods at appropriate times of the day. It is an easy-to-follow rule that can serve as a nutritional concept integrated into daily life, forever.
1. Start each meal with a small portion of protein: Eat protein first! If you are hungry, eat a little more protein.
2. Drink more water to keep your body comfortable.
3. Have three meals a day, plus an afternoon snack at 4-5 PM. If you are not hungry in the evening, try to eat little or no dinner.
4. Increase your intake of olive oil. Olive oil can be added to all foods. Please remember: Add olive oil and lemon juice to enhance your taste.
5. Choose good fats, such as olive oil, avocado, or fatty fish. Avoid consuming fried animal fats and fried foods.
6. Avoid foods that stimulate the pancreas and produce excessive insulin. This includes alcoholic beverages, various refined pastries, fast food fried foods, processed meat products, popcorn, soda, etc.
7. Eat more fish; the OMEGA-3 in fish is extremely beneficial for our cell membranes.
8. Try to avoid sweets as much as possible.
If you need something sweet, consume it only between 4-5 PM. For example: a piece of dark chocolate with a cocoa content of over 70%, plus a recommended fruit (such as an apple).
9. Do not eat any starches or fried foods. Eat a moderate amount of vegetables, do not overeat. Do not drink soup for dinner.
10. Eat fruits around noon or in the afternoon.
11. Chew for a longer time until the food becomes liquid before swallowing. Do not drink hot beverages after taking oméga-3 and oméga-6.