CHRONONUTRITION: WHEN TO EAT FRUITS AND PROTEINS?
This question keeps coming up. You never know when to eat fruit. The morning ? Out of meals? At the end of meals? You are all lost because there are many theories on the subject and no one agrees. If you don't mind, I will set the record straight.
Kousmine was not always right. By launching her very fashionable breakfast, Budwig Cream, which she herself owned from a woman named Johanna Budwig, Kousmine wanted to ensure that her patients consumed all the nutrients at breakfast because, me she said, "at least that's taken and if they do anything during the day, they will have at least their quota of vitamins". At the time, it stood. 70 years have passed. Nutrition has made great strides and many studies allow us to see more clearly.
In particular, we know that in the morning we produce cortisol thanks to our adrenals, that at noon, we generate a large amount of enzymes facilitating the digestion of proteins, proteases and that our insulin peaks around 3pm, solar time, allowing our body to burn sugars without damaging the pancreas.
You know that I am a fan of sequential fasting, that is to say consuming nothing solid before noon, and observing about 15 to 16 hours of fasting between evening dinner and lunch at noon. This is true for people who are overweight, have liver problems, or have metabolic disease. I do not recommend it for skinny people with little vitality.
This is of course intended for adults, children and adolescents being in the process of building their body, it is not recommended to make them fast.
If you are well and you are hungry in the morning, I advise you to eat protein with fat and not to eat sugary foods. In fact, the melatonin that you secreted overnight, will disappear in favor of the cortisol produced by your adrenals. He is there to give you vigilance and push you into action.
You need to know that cortisol will increase your blood sugar, but it will also trigger your pancreas to deliver insulin. If you had a light dinner in the evening, your ghrelin, which is the hormone that makes you hungry, will increase your appetite and tell you that you can break the fast at night.
If you eat a Muesli, croissants, bread, cereals with jam or honey, you will have a spike in insulin at the wrong time, which will cause hypoglycemia in reaction, you will be tired, you will have again want to eat sugar and you're going to get into a vicious cycle. All the people I recommended not to eat in the morning, believed that they could not hold out and that they would get tired at 10 o'clock. However, the opposite is happening. Not only if you don't eat, or if you eat a protein-rich breakfast, you won't get hit and you'll be hungry at lunchtime, which will increase your enjoyment when you eat. Give it a try.
If you take a drink, coffee, tea, herbal tea etc. you absolutely must not sweeten it with sugar, honey or any sugar substitute!
If you eat protein, try to vary it as much as possible. One morning boiled eggs with possibly a slice of homemade buckwheat bread. Especially not cracottes which contain sugar. You can make pancakes made from buckwheat flour or sweet potato, (I already mentioned this in an article), on which you can put an egg or goat or sheep cheese if you can stand them. Especially not chestnut flour, rice or corn which have too high a glycemic index.
You can also make yourself a cake made from eggs, almond flour, butter or coconut fat and xylitol which has a glycemic index of 8 which will not raise your blood sugar. The recipe is on our 95 ° magazine without lectins.
If you have the courage, you can also eat sardines and I guarantee that you will not be hungry before lunch time.
Otherwise a piece of cold chicken with cooked endives or spinach or lactofermented tofu etc. the choice is up to you.
I know that for most of you, you have been used to having a sweet breakfast. This bad habit has been maintained by lobbies who absolutely want you to consume sweet cereals with milk and orange juice. It is just the opposite that must be done. You can trust me, what I am telling you is the result of serious studies published, but unfortunately not in the mainstream press.
We discover that the proteins consumed in the morning provide tyrosine which is the precursor of dopamine, neurotransmitter allowing you to start in the morning and providing you with a shoot of energy and pleasure. Also, the consumption of good fats, preferably poly unsaturated rich in omega 3, nourish your cell membranes, facilitating exchanges and participants in the production of energy in your mitochondria.
Contrary to popular belief, eggs and good fats do not raise bad cholesterol, on the contrary, they contribute to the synthesis of cholesterol necessary for the production of cortisol.
Just like in the morning, this is when proteins are best assimilated because our body produces enzymes, proteases, which optimize their digestion. The famous tyrosine, promoter of dopamine, will still give you energy and pleasure.
You can eat a little gluten-free cereal and legumes like lentils or chickpeas because you also produce amylase, an enzyme that digests them, and these carbohydrates will provide your body with the energy it needs. Remember to chew carefully, because my advice is useless if you don't chew.
Of course, green or colored vegetables, raw and cooked with gentle steam, will constitute 3/4 of your meal.
You will therefore have the pleasure of eating a good piece of chicken or fish, decorated with steamed vegetables sprinkled with good cold-pressed oils, not cooked, with either a slice of buckwheat bread, or a little bit of lentils or hummus made with chickpeas.
No desserts of course.
Avoid drinking water with meals. You can drink a small glass of red wine.
Finally, this is where you can eat fruit and chocolate. It was well worth the wait! But, you can only take this snack if you have eaten at noon without filling your stomach. If your stomach is well drained, you have to wait about 5 hours, then you can have the pleasure of tasting. Even diabetics can eat sugary foods naturally because that's when carbohydrates are best absorbed and don't pose a problem for our pancreas. Personally, I didn't taste it. And when I learned that it was at this time of day that we had to be able to bring tryptophan, precursor of serotonin, our antidepressant neuromediator but also having learned that serotonin was the precursor of melatonin, the hormone sleep I have changed my habits. I had a lighter lunch at noon so that I could accommodate a snack. You can even make a chocolate fondue with a little banana and slivered almonds, or nuts of all kinds. But do not eat too much, otherwise you will not be hungry for dinner. At that point you will skip the evening meal and it won't be any worse.
We are told that we will have to make a poor man's meal in the evening. Indeed, it is especially at night that we repair our cells, that we rebuild our cell membranes thanks to the omega 3 that we have taken care to consume in the evening. It is also at night that the liver detoxifies a maximum of toxins. Avoid eating sweet in the evening because insulin secretion is less efficient at that time. Unless you are a top athlete and need to store glycogen in your liver and muscles. If it is not the case, since you will have tasted with pleasure your fruits, your compotes, your chocolate etc. you can do without it in the evening. A few nuts for dessert will do. If you are more sedentary, the carbohydrates you eat in the evening will hinder cell repairs and lead to fat storage. A good thick vegetable soup, without potatoes, will facilitate your intestinal transit thanks to the fibers it contains. Otherwise, eat a plaster of green or colored vegetables with a small piece of fish on which you will pour a little oil rich in omega 3!
With all of these elements, you have understood that fruits are to be consumed around 5 p.m. and that is when you can let go of your delicacies without too much damage. A word of advice: chew them carefully! Ah good hearer!