What foods are better absorbed at what time. Best time to eat: when should you eat? We compose the menu "Healthy food"

08.03.2020

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

The problem of excess weight is equally relevant for different ages. People are used to seizing their problems with unhealthy high-calorie foods, but the result is even more damaging to self-esteem and health. Nutritionists recommend eating right, eating high-quality healthy foods, abandoning rigid diets, explaining what to eat in order to lose weight. Vegetables, herbs and fruits can simultaneously burn fat, remove fluid from the body, activate metabolism and improve hormonal levels.

What you can eat on a diet

Diet is associated with food restrictions. The diet is also regulated. Nutritionists are categorically against rigid diets: the body suffers greatly with a lack of essential substances. Often, the kilograms lost through a strict diet return very quickly when you switch to a familiar diet after a hunger. It is necessary to strictly observe the measure, to know what you can eat while losing weight, replacing harmful high-calorie delicacies with valuable products. Good sleep and long walks during a diet are very helpful.

What foods contribute to weight loss

If you need to lose weight, it's time to forget about the evening or night raids on the refrigerator. After six o'clock in the evening, it is forbidden to eat hard cheeses, fatty meats, cereals and bakery. In the daily diet, you need to remove foods with a high calorie content (more than 150 kcal). If you really want to, you can pamper yourself with sweets until noon. You should not lean on yoghurts with fillers: they are not helpers in losing weight, because they contain a lot of carbohydrates. If you supplement a balanced diet with training, the result will show itself very quickly.

Slimming Products List:

that are quickly absorbed by the body (eggs, dietary meat, white fish);
fermented milk (kefir, homemade yogurt, low-fat cottage cheese);
green vegetables (cucumbers, all types of cabbage);
legumes;
tomatoes, bell peppers;
berries (blackberries, blueberries, raspberries);
fruits (green apples, avocado, grapefruit, pears);
vegetable oil (olive);
drinks (black unsweetened coffee, green tea, water).

What you can eat at night while losing weight

A frequent problem for losing weight is the desire to eat a large meal in the evening, but this is a big mistake. For lunch, you can still afford to cook a potato dish. During dinner, while losing weight, it is better to refrain from high-calorie foods. What to eat to lose weight quickly? The best option is light vegetables, herbs, berries and unsweetened fruits; low-fat sour cream and olive oil are suitable for dressing salads. it is better not to consume animal fats, foods that are retained in the body for a long time.

What you can't eat

With a diet, the body begins to strenuously store fat reserves, especially in the abdomen, which are difficult to get rid of quickly. To lose weight, you need to start by bringing the amount of water you drink per day to 2-2.5 liters, then the metabolism is accelerated, and the process of weight loss is more intense. When the question is what to eat - a chocolate or an apple, choose a fruit, it is tasty and healthy. Particular attention should be paid to portion size, which is just as important as the calorie content of foods.

List of prohibited foods for weight loss:

pickles, pickled or smoked foods;
milk, fermented milk products with a fat content of more than 5%;
animal and vegetable fats;
fast food, sweets, pastries;
mayonnaise, cheeses with a high percentage of fat;
food from bags, fast food;
sausage products;
chocolate, caramel and other sweets;
sweet drinks with gas;
snacks (crackers, chips, fried nuts);
alcohol.

What to eat on a fasting day

A fasting day is considered a day when the total calorie content of food eaten is less than energy expenditure (up to 900 calories). Such days provoke a shake-up in the body so that it begins to "burn" its reserves. consists of one type of product (it can be kefir, apples, cottage cheese, sour cream, lean meat). It is forbidden to eat other dishes on this day. If you want to cleanse the body with a fasting day, it is worth eating foods containing fiber 3 days before unloading, this will help to quickly improve bowel function.

How to eat right to lose weight

Proper nutrition is a lifestyle. PP helps to maintain weight and not gain weight, there is no risk of breakdowns, since a person does not feel hungry. What to eat to lose weight? The main condition is that the amount of energy consumed must coincide (when losing weight - be less) with the energy consumption of the body. It is important to count calories, remove high-calorie foods (sugar, baked goods, sweets). The regimen of food intake and the frequency of nutrition are of great importance. It is important to decide in advance what is best to eat for dinner while losing weight in order to remove the temptation to snack on "wrong" foods.

The principles of PP for weight loss:

the main foods of the diet are vegetables, unsweetened fruits;
sufficient hydration;
obligatory breakfast - porridge;
more physical activity;
focusing on the contents of the plate while eating;
replacement of high-calorie foods with low-calorie ones;
complete rejection of alcohol, alcoholic products;
reducing food portions.

How many calories you need to consume to lose weight

The more fats and fast carbohydrates in a product, the more high-calorie it will be. The calorie content of food during weight loss directly determines the number of kilograms that have gone. What can you eat while dieting? It is better to choose foods with low and medium calories, but it is equally important to calculate the number of calories that your body is “burning”. For example, in sedentary work, the body's energy expenditure is much less than in hard physical work. In addition, to calculate the basal metabolic rate (BM) of a person, you need height, initial weight, age of the person and the type of physical activity.

The formula for daily requirement (kcal):

for women \u003d 655 + 9.6 x weight + 1.8 x height (in cm) - 4.7 x age;
for men \u003d 66.5 + 13.7 x weight + 5 x height (in cm) - 6.8 x age.

The number of calories required to maintain the current weight (obtained by the OO) is multiplied by the selected activity coefficient from the table.

Did you know that some foods lose their valuable properties if eaten at the wrong time? When it is better to eat apples, cottage cheese, cheese, dried fruits, sweets and much more, read the review.

And now it seems to you that you already know everything about a healthy diet. You distribute weight loss advice and work as a family health food consultant for your family. Or, on the contrary, you begin to think that you will never remember all the rules and principles that are so necessary for you for a new life with only healthy eating habits.

It is really difficult to understand all the intricacies of proper nutrition, but it is possible. For example, did you know that some healthy foods may not be useful at all under certain conditions? We have compiled for you a list of 10 foods that you need to eat at specific times in order to benefit your body.

Correctly.It is best to eat apples in the morning or as a snack between meals. Apples contain pectins that improve the functioning of the gastrointestinal tract and prevent constipation.

Wrong.If an apple eaten in the morning is good for you, then in the evening it is better to refrain from this healthy fruit. These same pectins can cause stomach acidity and discomfort, as well as make you feel hungry.

Correctly.Cottage cheese is perfect for breakfast and lunch. It improves the functioning of the digestive system and is perfectly absorbed by the body without burdening the stomach.

Wrong. But you shouldn't eat it for dinner. Don't make yourself unnecessary discomfort before bed. By the way, dairy products tend to provoke inflammation and exacerbation of chronic diseases during sleep.

3. Sweet

Correctly.Of course, sweets are not healthy foods, but sometimes you can pamper yourself. By the way, sometimes it's in the morning. At this time of day, insulin in the blood is already high, so sweets will not lead to a sharp jump.

Wrong. At any other time, it is better to abstain from sweets. It is not so difficult. And useful. After all, even relatively harmless sweets such as marshmallows, marshmallows and marmalade do not have the most favorable effect on the figure, immunity and well-being.

Correctly.Everyone knows that carbohydrates guarantee vigor and energy for a long time. If you are active, then eat rice for lunch. And go on numerous business.

Wrong.Many people think that rice is the ideal dietary food. But he is very high-calorie. Therefore, if you want exactly rice for dinner, then cook wild instead of white.

Correctly.Bananas are simply irreplaceable if you play sports. It is both a great source of pre-workout energy and a great way to close the carbohydrate window after exercise. They also contribute to the production of endorphins by lifting your mood and calming the nervous system. But eating bananas is still better in the morning.

Wrong. Bananas at night are not a good idea. First, they have the same properties as dairy products, provoking inflammation. Secondly, they are still high in calories, and you need to know when to stop.

Correctly.Meat is a valuable source of animal protein. Regular use of this product increases endurance, improves brain function, and stimulates the body's defenses. Choose meat for lunch.

Wrong. Meat is not suitable for dinner. It is not so easily digested that you can afford to eat this product at night. Opt for fish, vegetables, or seafood.

7. Legumes

Correctly.Legumes are best for dinner. They normalize the digestive system, lower blood cholesterol levels and make you sleep better. So you can't imagine a better meal for the evening.

Wrong.But in the morning it is better to refrain from using this product. Legumes can cause flatulence and do not feel full after long.

8. Walnuts

Correctly. With walnuts, everything is very simple. Eat them at night. The main thing here is not to overdo it, because nuts are high in calories. The fact is that they contain omega-3 polyunsaturated fatty acids, and they are absorbed best at rest.

Wrong.Basically, you can eat walnuts at any time and use them as a snack. But the maximum benefit from this product can be obtained only in the afternoon.

Correctly.Breakfast should definitely include a couple of slices of cheese. It is tasty, nutritious and healthy. There are a lot of vitamins and minerals in cheese, and it is also great for energizing.

Wrong. In the afternoon, we advise you to refrain from cheese. Firstly, this is a dairy product, and what this threatens, we have already described above. Secondly, cheese is high in calories, and such a late use of it can lead to weight gain.

10. Figs and dried apricots

Correctly.Of course, figs and dried apricots are perfect for your morning meal. They boost your metabolism, thereby improving the functioning of the digestive system, and make your body wake up and tune in to a productive day.

Wrong. It is better not to eat figs and dried apricots at night. Their miraculous effects are so powerful that your increased resting metabolism will cause bloating and stomach discomfort.

Hello, my dear losing weight! In one of my videos, I talked about where to start losing weight! Today I want to help you understand nutrition and explain what foods you need to eat at what time in order to lose weight.

A small reference - a balanced, rational diet implies the content in the diet of such vital elements as proteins, fats and carbohydrates. The absence or insufficient intake of at least one of these essential ingredients will not lead you to the desired results in weight loss and will cause huge damage to health in general. I will talk about the role of proteins, fats and carbohydrates in our life in one of the following videos. If you want to see the video first, then subscribe to my channel.

So, now let's talk about how breakfast, lunch, dinner and snacks should look like for a healthy person who wants to lose weight or just maintain their weight.

Let's start with breakfast. Breakfast should be hearty and keep you feeling full for a long time. I recommend eating carbohydrate foods for breakfast (do not confuse with all kinds of buns and sweets). We need complex carbohydrates to give you energy for the whole day. Therefore, in the morning we eat cereals - these are all kinds of cereals, whole grain breads, durum wheat pasta, legumes, fruits and vegetables. Protein-rich food is also ideal for breakfast - it can be any dish of eggs, cheese, natural yogurt, cottage cheese, a piece of boiled or stewed chicken breast, turkey or fish without butter.

If you have intense mental work that requires concentration of attention, then give preference to breakfast containing the largest amount of complex carbohydrates. If physical activity is planned, then you really need foods containing the greatest amount of protein!

Now let's talk about snacks between main meals - why do we still need them so much? Well, first of all, snacks keep us from raiding the refrigerator in a hungry convulsion. That is, having eaten between breakfast and lunch, for example, fruit or vegetable salad or drinking fermented baked milk, we will not have time to go hungry and, accordingly, prevent so-called “breakdowns” and clearly control everything that we send to our mouths.

Of course, these are fruits and vegetables, as well as berries, dairy products, cereals, such as rye bread and nuts. Do not forget that nuts are very high in calories and you should not get carried away with them in immense quantities.

Now let's move on to lunch. Those who want to lose weight need to dine mainly on protein products with a small amount of complex carbohydrates, plus, of course, fresh vegetables rich in fiber and greens, which are rich in a huge amount of minerals and vitamins.

Lunch can consist of poultry, fish, seafood, meat. Unpolished rice, durum wheat pasta, buckwheat, lentils, beans and chickpeas are suitable for garnish. We cook food by steam, simmer, boil and bake without adding oil and chemical spices. Any non-starchy vegetables are suitable for salad. Pay attention to all types of cabbage - it is rich in vitamins and fiber, which cleanses our body of toxins and toxins and improves digestion. Do not spare greens, but add more, where you can and where you cannot.

Second snack it is better to give preference to food with a high protein content - it can be cottage cheese, fermented baked milk, kefir, hard cheese and other dairy products. Do not choose yoghurts and curd masses with various additives, as they contain a high sugar content and an abundance of colors and flavors. Low-fat and unsweetened dairy products will be much more beneficial.

Again, don't forget about fruits and vegetables. Fruits in the second snack are not prohibited, but only if they are not sweet. I recommend paying attention to grapefruit.

For dinner we forget about any carbohydrates and lean on protein, vegetables and herbs.

For dinner, boiled, steamed or baked chicken breast, fillets of dry fish such as cod, pike perch, bream, hake, halibut and blue whiting are perfect. It is best to choose baked and fresh vegetables as a side dish.

If you feel hungry after dinner, then do not suffer and eat a light protein product, such as egg white, cottage cheese, low fat cheese or 1% kefir - do not worry - this will not harm your figure!

Tune in to win, control yourself and be sure to do everything with pleasure!

It only seems to you that it is almost impossible to achieve a flat tummy and a thin waist. In fact, everything is much easier than you think - just take the first step!

If you have any questions or want to contact me for an individual development of a nutrition and training program, I will be happy to help you with this!

You can leave your feedback, requests and wishes in the comments right under the article - I will definitely answer!

I love everyone, kiss! See you soon!

A proper diet is not only a necessary component of a healthy lifestyle, but also an excellent, trouble-free way to lose weight, restore your health and improve your quality of life.

First you need to get used to the idea that you must always eat at the same hours so that the body prepares for the process of taking and digesting food. When you get used to this thought, begin to implement it.

"Liquid food should be chewed, solid drink." Digestion begins in our mouth, and experts recommend thoroughly chewing food (32 times), because then the substance lysozyme is produced in saliva - the first defense against bacteria entering our body.

This rule always works and in any case, whether you want to lose weight, gain weight, or just be healthy: breakfastshould be protein-vitamin! That is, in the morning you should give your body protein and complex carbohydrates. The body will receive energy from carbohydrates, proteins will provide building material for muscle and organ cells. Together, these components will give you satiety.

Two egg omelet, green salad and cereal crispbread, a cup of herbal tea, a small fruit.
Porridge (buckwheat or rice no more than two to three times a week, pearl barley, corn) together with skim milk or yogurt, green tea without sugar.
Boiled sea fish, 100 g fat-free cottage cheese, tea without sugar, apple.
Durum wheat pasta, stewed mushrooms, green tea.
100 g of boiled fish or steamed meat, rye bread, 100 g of fat-free cottage cheese or yogurt, whipped with berries.
Chicken breast sprinkled with green bean parmesan, lemon tea, small fruit.

In 2-3 hours for lunch you need to give your body fiber: eat a fruit that contains a lot of fiber (pears, raspberries, avocados, kiwi, apples, figs, strawberries and strawberries) and drink kefir or yogurt.

For lunch eat foods with complex carbohydrates: whole grain cereals, durum wheat pasta, of course, protein and a portion of salad seasoned with naturally non-mayonnaise. If you are used to eating soups for lunch, then you need to give up the side dish, just eat fish or meat.

As one of the options for a healthy diet for lunch, you can eat

a serving of stewed vegetables and brown rice, a small fruit and a glass of mint tea;
250 g of baked or boiled fish, mixed vegetables with asparagus;
200 g chicken breast, stewed zucchini, vegetable salad;
boiled lentils with onions, salad with cucumbers and low-fat yogurt;
stewed mushrooms with dill, cucumber, radish and asparagus salad.

For an afternoon snack you can eat sweets. But do not think that you will finally "get hold of" cakes, pastries and sweets. It can be

250 grams of fruit
Glass of black currant
Kiwi, apple
Dried fruits and yogurt

For dinner eat protein and fiber foods:

Combine chicken without fat, fish, lean meat with a salad of fresh vegetables. As a last resort, stewed cabbage, you can also drink a glass of kefir and eat 100 g of low-fat cottage cheese.

vegetable stew, chicken breast, green salad with radishes;
lentils with onions, stewed vegetables, two apples;
boiled meat with lettuce leaves, vegetable puree soup;
boiled chicken, green salad, one apple.

As you can see, it is not at all difficult to comply with a proper diet, the main thing is to tune yourself to, perhaps for someone, new dishes and products, turn on willpower and act.

Bon appetit and be healthy!

Dear Readers! The opinion of each of you is valuable to me. This gives me strength and confidence that everything I share with you benefits you, therefore I will be immensely grateful if you write a couple of lines in the comments to this article and share it with your friends and family by clicking on the social buttons. networks.

If you want to return to this article again, add it to your bookmarks.

Always yours, Olga Suvorova.

Voluntary refusal from food, abstinence from any entertainment is called fasting. True Christians who want to be reunited with make the decision to fast. But what can you eat while fasting to maintain your strength for daily life?

The essence of fasting

Many Orthodox Christians who are just beginning their path to God believe that fasting means giving up food altogether. But this is not entirely correct. First of all, you need to limit yourself from activities that carry idleness and pleasure:

do not participate in recreational activities;
refuse to watch entertainment programs;
do not commit bad deeds;
not fulfill marital duties;
do not use foul language or gossip.

Secondly, you need to refuse to eat fast food. Only lean food is allowed.

There is a basic list of lean foods that can be eaten:

Various types of cereals: semolina, barley, buckwheat, rice, oatmeal, pearl barley.
Any vegetables: potatoes, cabbage, onions, beets, carrots.
Fruits and berries.
Mushrooms.
Nuts: walnuts, almonds, peanuts, pine nuts.
Beekeeping products.
Canned vegetables, fruits and berries (compotes, preserves, vegetable salads).
Condiments, spices and herbs (dill, parsley, bay leaves, black and red peppers, cardamom, etc.)

You can eat while fasting, because this is a test, not a survival test. In order for the body to function fully, it needs a sufficient amount of protein. And where to get it, if meat on fast days is strictly prohibited? The answer is simple, you should replace meat products with those that contain vegetable protein in their composition. Legumes (beans, soybeans, chickpeas, peas) are especially enriched with this protein.

Try making a lean soup with any kind of legumes, vegetables, and cereals. Season with spices to taste, and you will find that fasting is delicious. But don't overeat. After all, an excess of food is a violation of the fast. You should eat everything in moderation, trying only to satisfy your hunger, and not to gorge yourself.

When can you eat fish during the fast?

Fish is a kind of product that is banned on strict days. To answer the question "When can you eat fish during fasting?", You should study the basic rules of its use.

Most often, fish can be included in your diet when the days of fasting coincide with major church holidays. For example, April 7 (Annunciation), the last Sunday before Easter (the Lord's Entry into Jerusalem), the Saturday of Lazarus.

During the Dormition Lent, fish is allowed on the feast of the Transfiguration of the Lord.

Petrov fasting allows you to eat fish on such days: Thursday, Saturday, Sunday and Tuesday.

During the Christmas fast, fish can be included on the menu on weekends: Saturday and Sunday.

Special rules apply to people with impaired health. When talking with the priest, you can ask for relief, then you will be allowed to eat fish products at any time.

Meals on different days

During the week, you need to know on which days you should relax, and on which, on the contrary, completely abstain from food.

Monday, Wednesday and Friday are the days of the strictest fasting. At this time, if possible, you should completely refuse to eat or you can afford to eat very little raw, not cooked foods. In addition, vegetable oils cannot be added to dishes during these 3 days. The main food is rye bread, vegetables, fruits and unsweetened jelly or compote.

Tuesday and Thursday. On these days, it is allowed to eat food that can be pre-cooked or fried. But sunflower oil, again, is prohibited.

Saturday and Sunday. Days of relaxation. You can make yourself a soup or make a vegetable stew with fish and vegetable oil.

This post is the strictest and longest. Therefore, before you start committing it, you need to think about whether it will harm your health. Sick people and nursing mothers are allowed to eat even a little meat on fast days.

You should refuse:

from any kind of meat, fish and even seafood;
dairy and fermented milk products, eggs and even egg powder;
baking, since prohibited foods are added to the dough during cooking;
mayonnaise and other sauces, if they contain milk or eggs;
alcoholic beverages, as they have amusing properties.

It must be remembered that those who are fasting do not eat at all on the first day of Great Lent and every Friday.

In the first and last 7 days, you can only eat vegetables and fruits, and drink exclusively fresh water.

On other days, it is allowed to use honey, sunflower oil, and sometimes fish.

Are sweets allowed?

Some sweet lovers are interested in whether it is sometimes possible to drink tea with sugar or eat a bar of chocolate during fasting? The Church gives a positive answer.

During the fast, it is allowed to add sugar to food, in addition, you can eat in small quantities dark chocolate without adding dairy components, dried berries, kozinaki, marmalade candies and honey.

Some Orthodox believe that honey is undesirable. Especially Old Believers and monks adhere to this opinion. But church officials are not opposed to honey being present on the table of Orthodox Christians during Lent. They advise choosing buckwheat or linden varieties, since they contain many trace elements and vitamins.

Menu for one day of Great Lent

For people who decide to start fasting for the first time, we can recommend the following approximate meal plan:

Breakfast: a slice of black bread, 250 g of any porridge cooked in water.
Lunch: lettuce salad with tomatoes and cucumbers, seasoned with lemon juice and salt.
Afternoon snack: one apple or pear. A glass of berry compote.
Dinner: stew of stewed vegetables: potatoes, cabbage and carrots.

According to the clergy, the most important thing is the cleansing of the soul. And the question "What can you eat during the fast" does not matter so much. The main thing is to sincerely believe that through spiritual and bodily abstinence we are.

Good day, my dear readers. For many, losing weight is associated with a round-the-clock gym and a hunger strike. Yes, exercise has a beneficial effect on fitness. But the most important thing is what you eat and how you cook. Therefore, I decided to talk about what you need to eat in order to lose weight. The correct diet will help you to say goodbye to excess weight without much difficulty, without harming the body.

I'll tell you a secret - when fighting for a slim figure, a huge number of products are permissible. However, you need to be very serious about the food you will consume. When losing weight, foods that speed up metabolism are very good. Read more about what you can enjoy in the article "". Here I will briefly describe each food group.

Cereals

This group of foods is rich in plant fibers, which are beneficial for our digestive system and. Thanks to them, a feeling of fullness quickly comes and it lasts a long time.

In addition, the consumption of cereals is beneficial because the body is saturated with valuable elements. These include phosphorus, zinc, magnesium, niacin, iron, selenium, etc. These substances have a beneficial effect on the body. Including, they speed up the metabolism.

buckwheat;
rice (brown, black and red are especially good);
rye;
oats;
barley.

Meat and fish

It is a valuable protein that is essential for building muscle tissue. Avoiding meat while losing weight leads to the accumulation of adipose tissue and the simultaneous loss of muscle. And yet, the body spends a lot of energy on digesting meat. And after such a meal, you forget about the feeling of hunger for a long time.

Nutritionists advise to give preference to lean meats - stand beef, rabbit, chicken or turkey. Also add an egg to your diet

Some weight loss experts believe that the best meat is fish from cold waters. It is rich not only in proteins, but also in iodine and. These elements are important for the normal functioning of the thyroid gland, which is responsible for the speed of metabolic processes. Take your pick. For example, flounder, tuna, cod, pollock, etc. And seafood should not be neglected. Include shrimp and squid in your diet.

When it comes to protein, don't worry about going over 20-30 grams at a time. It will be learned later. I recently read an article, so they offer to eat even more there. Include any protein with every meal.

Vegetables

This food group is low in calories. Also, vegetables are rich in fiber, the digestion of which the body spends a lot of energy. Plant fibers improve the digestive tract and normalize metabolism. In addition, fiber prevents fats from food from being fully absorbed.

cabbage (cauliflower, white cabbage, broccoli);
tomatoes;
cucumbers;
pepper;
squash
turnips;
celery (root), etc.

Fruit

Most fruits are low in carbohydrates. Therefore, they have little effect on blood glucose levels. And fruits are also rich in fiber, the benefits of which I have already said twice above 🙂

Losing weight can eat:

grapefruit,
apples,
avocado,
garnet,
pear,
kiwi,
peaches,
pomelo and other fruits.

Proper nutrition by the hour raises a lot of controversy - will such nutrition tactics help weight loss?

I would like to continue the topic raised in the previous article "

What will you need to focus on - eating right or eating by the hour?

You are probably a little annoyed right now, because you are looking for information about what time of day you will eat more efficiently and, accordingly, lose weight?

Then, let's talk about eating by the hour, at a specific time, and it is not at all necessary that at first it was proper nutrition.

Let's first focus on hourly nutrition, and only then, you yourself will decide how you will eat properly or how you eat now.

Is it good for our body to eat by the hour?

Our body lives according to certain cycles and rhythms, and of course, if there is a constant rhythm in nutrition, then there will be many advantages for the body.

The same gastric juice will be produced at a certain time and the digestion process will be much better than when you eat at different times, and besides, still on the go and whatever чем

How many times should you eat a day?

How many people, so many opinions - someone talks about 3 meals a day, someone about 5 meals a day or 6 meals a day.

But, if you look from the position of weight loss, then of course, it will be more effective to eat often and in small small portions.

This food is called fractional food.

Why fractional?

Because, the amount of food required for the normal functioning of the body during the day is divided into 5-6 servings, i.e. crush.

The most important point, you should not have in every meal - the first, second and compote.

A portion should not exceed 250-350 grams.

When you eat fractionally, you simply cannot be hungry, this is the most satisfying and effective way to lose weight.

Perhaps those people who have never come across fractional nutrition may have a question - how will weight loss occur if I am full all the time?

Indeed, many have such a stereotype - if I feel hungry, then at that moment I lose weight.

And that is why, various diets are so popular, because they force, due to their meager diet, to constantly experience a feeling of hunger and it seems to a person that the hungrier he is, the faster he will lose weight.

Yes, in fact, when a person is starving, he loses weight, to the point of exhaustion and then, death.

But, unfortunately, what is lost is not fat, not subcutaneous tissue, of which that hateful excess weight consists.

When fasting, especially in women, first of all, the amount of muscle tissue decreases and only then does the turn to fat reserves come.

But when all nutrients are constantly supplied to the body in sufficient quantities, and if there is a small calorie deficit, it is fatty deposits that will be spent.

And yet, there is research that when a person is hungry, the hormone leptin is also produced. These hormones block the waste of fat in the body.

The conclusions are very simple - if you eat often and by the hour, then the process of losing weight will be more comfortable and effective for you.

Five meals a day for weight loss - or six meals?

Now let's go through approximately meal times.

Breakfast is after you wake up.
Snack - 3-4 hours after breakfast.
Second snack - 3 - 4 hours after lunch
Dinner no later than 2 hours before bedtime

(except for bananas)

What time do you need to eat?

It all depends on your lifestyle, whether you are an owl or a morning person? What time do you wake up and what do you do in the morning? For example, if you are doing exercises or doing some kind of practice, then breakfast will be a little later.

And my advice to you is to always adjust your nutrition only for yourself and do not listen to any advice about what time it will be more useful for you to eat.

Repeatedly came across people who work the night shift, and it is natural that other people's recommendations did not suit them at all, and this was the main stopper in the process of losing weight.

It must be remembered that the biggest meal break is at night!

We should have a sleep rate of at least 8 hours and another + a couple of hours when we do not eat before bed. So, it turns out, 10 hours without food, and then, every 3-4 hours there will be a meal.

Do you need to respond to body signals if you are on a fractional diet?

That is, to signals of hunger or satiety?

I mean, if your snack time is right, and you absolutely don't want to eat, then what to do? Force food into yourself or wait for the feeling of hunger?

In my opinion, it is better to wait, because, in this way, you feel your body better, and it is quite possible that later, you will simply eat out of hunger.

But what to do if you have just eaten and suddenly you feel a brutal appetite, and it seems to you that you are actually hungry?

Here we need to clarify one point - hunger is physiological and emotional. Most often, if you've recently eaten and want to eat again, it's emotional hunger.

Such hunger is difficult to endure, it seems that all thoughts are focused only on food. Here a very simple way helps out - you need to ask yourself questions and answer them:

What happened?
What am I worried about?
What situation worries me? Etc.

Such a plan of questions and answers to them, knock down the brutal appetite, and allow you to focus on the problem, give it enough attention and thereby refocus from eating, and then, the brutal appetite will wane.

Do you get the right nutrition by the hour?

Remember, at the beginning of this article, I said that at first you need to focus on nutrition by the hour, and only then, pay attention to correct or incorrect nutrition?

In order to lose weight, you need to adhere to only one rule - it is better not to finish eating than to overeat.

I think that you perfectly understand that the whole malnutrition consists of several problems - an excess of simple carbohydrates (sweet and starchy foods) and too fatty foods.

And when you switch to fractional meals, then you simply eat fewer such dishes. Your diet should be dominated by foods containing protein and vegetables.

In conclusion, I want to say that the easier you are about your diet, and the less you follow some nutritional systems, and the more you listen to your needs, the easier and easier your weight loss will be.

Best regards, Natalia