You have to have a good meal in the evening. It is during the night that your body recovers and repairs damaged tissue so you need to make sure your body has the resources to support that process.
I have a large but early evening meal so there is a good 16 hours or so before I wake up for breakfast. I’m not really hungry at breakfast time so have a small breakfast (maybe 2 weetabix) then a mid morning snack of nuts or something (as per my post above). I’m a fan of the grazing during the day and having a big meal in the evening. So small breakfast, grazing on healthy snacks through the day, small lunch and a more substantial evening dinner. Doing this I find i’m never full but rarely hungry. If you’re eating a small handful of nuts (not KP dry roasted Peanuts!) with fruit eaten nut by nut rather than chucking a handful at once down your throat satisfies hunger for a good couple of hours.
The old adage of Breakfast is the most important meal of the day is garbage. Eat when you’re hungry.
Since I started on this regime I am certainly feeling alot better and am definitely getting a more healthy diet. I have lost a bit of weight but most importantly feel better. Before my diet was unstructured, erratic and I was just eating all the wrong stuff at the wrong time and snacking on crap in between meals.
The water thing is true only if you’re not drinking enough water. If you’re genuinely hungry then having a glass of water won’t help or will literally only give you a few minutes of satisfaction before the hunger returns.
I guess there is no one set of rules that works for everyone so you need to find a routine that works for you. However I have found that i’ve had to wean myself off overly salty and sweet snacks (so crisps and chocolate basically) before I really enjoyed the flavour of nuts, fruit and other more natural and healthy stuff. I also had to wean myself off feeling full – eating enough to stave off the feeling of hunger but not eating until i’m full when I do feel hungry – that just leads to over-eating as you’re constantly increasing the capacity and size of your stomach and digestive system so need to eat more and more food before feeling full.