The metabolic patterns of the human body are closely related to the timing of daily diet. Dr. Zhang Jianbo from the Second Affiliated Hospital of Chongqing Medical University reminds that planning the four key time points of the day can effectively regulate metabolic rhythm, avoid fat accumulation, and provide scientific support for weight management. Before 9am is an important time to activate metabolism. After nighttime sleep, the body's basal metabolic rate decreases by 10% -15%, and timely intake of breakfast can restart metabolic function. If fasting continues until after 9 o'clock, the body may enter "energy-saving mode", breaking down muscles to supply energy, resulting in a decrease in calorie burning ability. It is recommended to have breakfast within one hour after getting up, and give priority to protein (such as eggs, sugar free soybean milk), complex carbohydrates (such as oats, whole wheat bread) and dietary fiber (such as spinach, tomatoes), which can not only extend the sense of satiety, but also stabilize blood sugar and reduce the tendency to overeat throughout the day. Attention should be paid to controlling fruit intake after 4 pm. If fructose in fruits is excessively consumed in the evening, it can easily be converted into fat accumulation due to reduced activity, and high glycemic index (GI) fruits such as mangoes, lychees, and watermelons may exacerbate blood sugar fluctuations. It is recommended to use fruits as desserts in the morning or after lunch. For afternoon tea, you can choose low sugar fruits (such as blueberries and strawberries) with 10 grams of nuts, or drink sugar free green tea with dark chocolate (with a cocoa content of over 70%), which can satisfy your appetite and delay the rise of blood sugar. Dinner time should be arranged before 7pm, leaving 3-4 hours of emptying time for the digestive system. Eating too late may interfere with melatonin secretion and affect sleep quality, and sleep deprivation has been shown to be associated with an increased risk of obesity. Dinner should follow the principle of "70% full", with 50% non starch vegetables (such as broccoli and mushrooms), 30% high-quality protein (such as steamed fish and tofu), and 20% low glycemic index carbohydrates (such as mixed grain rice and sweet potatoes) as the main ingredients. Cooking methods are recommended to steam or cold mix to reduce hidden fat intake. Three hours before bedtime, one should avoid eating, especially beware of "false hunger". The peak of growth hormone secretion at night (from 23:00 to 2:00 the next day) helps with fat breakdown, but eating inhibits this process. If you feel hungry, you can first drink warm water and observe for 15 minutes to confirm your eating needs before choosing low calorie drinks such as warm milk or sugar free almond milk. Strictly avoid refined carbohydrates such as cookies and cakes to prevent severe fluctuations in blood sugar levels. In addition, Dr. Zhang Jianbo reminds weight loss enthusiasts to follow the principle of "total calorie intake less than consumption" in their daily diet, pay attention to balanced nutrition, less oil and salt, and reasonably match protein, dietary fiber, high-quality carbohydrates, and healthy fats. Attention: Firstly, do not overeat, control the consumption of snacks and drinks, and quit late night snacks; Secondly, it is advisable to chew and swallow slowly during meals, which is beneficial for increasing satiety and reducing the total amount of food consumed; Thirdly, eating in the order of "vegetables meat staple food" can help reduce the intake of high-energy foods. For people who lose weight, Dr. Zhang Jianbo proposed the following dietary suggestions: consider a diet of high protein and dietary fiber for breakfast, such as a boiled egg, half root corn, 200 ml sugar free soybean milk and a small handful of cherry tomatoes. Add an appropriate amount of carbohydrates and balanced nutrition to lunch, such as pan fried chicken breast (with less oil), mixed grain rice, blanched broccoli, cold mixed fungus, etc. For dinner, the diet should be light, preferably low calorie and easily digestible foods such as steamed sea bass, garlic spinach, half cucumber, etc. (New Society)