It’s time for the truth about our diets. Here are the rules for healthy eating, backed up by science. This comes from nutrition and fitness journalist Adam Bornstein. 

  • First: You don’t have to eat breakfast. Turns out – it’s not the most important meal of the day. Ninety-percent of us DO eat breakfast, yet half of us are overweight or obese. So what’s the problem with breakfast? Experts say that the earlier you eat your first meal, the bigger your eating window becomes for the day. For example, if your first meal is at 7am and you eat a snack before going to bed at 10pm, that's 15 hours of eating! But we should only be eating in an eight to ten hour window daily, so our bodies have enough time to burn off what we take in. So if you’re a breakfast eater, make your last meal no later than ten hours after breakfast.  

  • Another scientific fact about our diets: Grazing or eating six small meals a day won’t boost your metabolism. But the problem is people who eat all day long tend to eat more calories overall, simply because they’re eating more often. So no matter how many meals you eat per day, stick to a certain calorie limit.  

  • Another fact: Carbs are not the bad guy. Here's the real reason why carbs get such a bad rap: Up to 50-percent of the carbohydrates in the typical American diet is in the form of highly processed carbs and sugar. So when people say carbs are bad, what they really mean are chips and candy are bad. Meanwhile, the Japanese have a carb heavy diet; they eat lots of rice and sweet potatoes. They’re not heavy like we are. So if carbs in general were the enemy, the Japanese would be the fattest, most diabetic, and unhealthy population on the planet. But they’re not. So go ahead and eat carbs just make sure they’re whole-food carbs, like brown rice, baked potatoes, fruits and vegetables.