Front Loading isn't just for Politics!

Front-loading isn’t just a political term! Diet and nutrition experts recommend the practice of eating the majority of your calories in the early parts of the day. One of the latest studies in dietary habits from the University of Texas at El Paso found that people who ate a balanced breakfast took in an average of 100 calories less per day than other people. 100 calories per day may not seem like a lot, but just think about it: over time, all those calories really add up. In fact, experts estimate that 100 calories per day can lead to 10 pounds per year.

It’s not just a matter of eating breakfast, though. The breakfast has got to be balanced (a mix of high fiber and protein as well as fruits and vegetables) and ideally, the majority of your calories will come in the ‘front’ of the day – at breakfast, during a mid-morning snack, or at lunch. Nutritionists currently believe that most people eat 20% of the day’s calories at breakfast, 30% at lunch, and 50% at dinner. This “back-loading” is believed to account for consistent weight gain.

Here are some ways to front-load your diet!

1. Keep a calorie log to find out what percentage of the day’s calories each meal accounts for. This will also help you keep your overall count at an appropriate level. Remember to write down EVERYTHING you eat – that handful of M&M’s you grab from a jar, the cookie you eat at lunch, the slice of pizza you eat at a group event.
2. Mix high fiber with low fat, or good fat. The combination of wheat bread plus an avocado slice or piece of cheese is an example of a high-fiber food paired with a good fat. Celery sticks and peanut butter are another winning combination as a mid-morning or post-lunch snack. Another great way to start the day front-loading is an egg white omelet with vegetables like peppers, onions, mushrooms, scallions, and/or other favorite vegetables.
3. One of the reasons experts believe diets high in evening eating lead to weight gain is that when people are less satisfied at night, they tend to overeat. Cut out late-night snacking or over-indulging by setting a cut-off time for you – for example, make a rule that you will not eat food after 8 PM. One good strategy to help you remember and stick to your rule is to brush your teeth at 8 PM.