Weight Loss Is Hormonal — Not Willpower : The 40/40/20 Meal-Timing Plan

Описание: WHY DIETS FAIL

Most people think weight loss is about:

Eating less

Strong willpower

Extreme diets

❌ That is incomplete.

✅ The real reason weight loss fails:

Hormones are out of sync.

Your body controls hunger, fullness, fat storage, and metabolism using hormones — not motivation.

📄 PAGE 3 – MEET THE KEY HORMONES
🧠 Ghrelin – Hunger Hormone

Tells your brain when to eat

Rises before meals

Higher with poor sleep & late meals

🛑 Leptin – Fullness Hormone

Tells your brain you are full

Often ignored in obesity (leptin resistance)

🍬 Insulin – Fat Storage Hormone

High insulin → fat storage

Frequent snacking keeps insulin high

😴 Melatonin – Sleep & Fat-Burn Hormone

Poor sleep → poor weight loss

📄 PAGE 4 – WHAT IS 40 / 40 / 20?

The 40/40/20 method aligns food intake with your natural hormone rhythm.

Meal % of Daily Calories
Breakfast 40%
Lunch 40%
Dinner 20%

📌 This is chrono-nutrition — eating at the right time, not just the right food.

📄 PAGE 5 – WHY THIS METHOD WORKS
🕒 Morning (Best Hormone Zone)

Insulin sensitivity is highest

Ghrelin responds well to protein

Calories are burned, not stored

➡️ Eat more in the morning

🕒 Afternoon

Digestion is strongest

Energy use is highest

➡️ Make lunch your second big meal

🌙 Evening (Fat-Storage Zone)

Insulin sensitivity drops

Ghrelin may rise with poor sleep

Calories are easily stored as fat

➡️ Eat light at dinner

📄 PAGE 6 – HOW 40/40/20 CONTROLS GHRELIN

✔ Protein-rich breakfast → ghrelin drops
✔ Fixed meal timing → ghrelin stabilizes
✔ No late-night eating → less night hunger

📌 Hunger becomes predictable and manageable.

📄 PAGE 7 – SAMPLE DAY (SIMPLE & PRACTICAL)
🍳 Breakfast – 40%

Eggs / paneer / Greek yogurt

Fiber (vegetables / fruit)

Healthy fat
❌ Avoid sugary cereals or pastries

🍛 Lunch – 40%

Protein + vegetables

Moderate carbs (rice / roti / quinoa)

Largest meal of the day

🥗 Dinner – 20%

Light meal

Protein + non-starchy vegetables

Soup / salad / sautéed veggies
❌ Avoid heavy carbs & desserts

📄 PAGE 8 – WHAT TO AVOID

❌ Late-night snacking
❌ Skipping breakfast
❌ Grazing all day
❌ Sugar drinks at night
❌ Eating with screens before bed

These habits raise ghrelin and insulin.

📄 PAGE 9 – WHO SHOULD USE THIS PLAN

✔ People struggling with hunger
✔ Weight-loss plateau
✔ Prediabetes / diabetes
✔ Fatty liver
✔ Menopause weight gain
✔ Poor sleep & cravings

⚠️ Always adjust with your doctor if you have medical conditions.

📄 PAGE 10 – KEY TAKEAWAY

You don’t fail diets — diets fail hormones.
When eating time matches hormone rhythm, weight loss becomes easier and sustainable.