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Weight loss enthusiasts are always on the hunt for a new hack — a new fad that can get them closer to their goal. But can switching out one’s breakfast with dinner and vice versa help them get one step closer? set out to find the truth behind it. “Swapping breakfast for dinner has gained a lot of attention for weight loss. The main principle is to consume a larger, dinner-like meal in the morning and a smaller, breakfast-like meal in the evening,” said Sneha Sarkar, Nutrigenomic specialist and Diabetes Educator. This concept is essentially centred around the need to boost metabolism. “Eating a larger meal in the morning can increase your resting metabolic rate (RMR) and thermogenesis, helping your body burn more calories throughout the day,” explained Sarkar. She said that consuming a larger meal in the morning may improve insulin sensitivity, reducing the risk of developing insulin resistance and related health issues. “By eating a smaller meal in the evening , you may reduce overall calorie intake and avoid consuming excess calories close to bedtime, which can aid in weight loss,” said Sarkar. However, she said that pregnant or breastfeeding women, people with diabetes or blood sugar issues, those with a history of eating disorders or certain medical conditions, such as gastrointestinal issues should stay away from following this particular way of eating. Sarkar said that weight loss ultimately comes down to a calorie deficit diet along with exercises. “Ensure you’re getting a balanced diet with appropriate macronutrient and micronutruent ratios, regardless of when you eat your meals, and listen to your body. If you’re not hungry in the morning or feel weak, it may not be the best approach for you,” she said. While recommendations for ideal calorie intake per meal vary based on factors like age, gender, weight, height, activity level and medical conditions, as a general guideline, she said one should focus on having 20-30% of daily calories for breakfast, 30-40% of daily calories for lunch and 20-30% of daily calories for dinner. Snacks can account for 10-20% of daily calories. Swapping breakfast for dinner may work for weight loss if done correctly, but it’s not a one-size-fits-all solution. “Be mindful of your overall calorie intake, nutrient balance, and listen to your body’s needs as everybody is genetically different,” said Sarkar. None
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