When is the best time to eat cheese. How to eat fruit properly

08.03.2020

In this article, I will tell you how to properly consume foods during the day for weight / weight loss / healthy lifestyle.

And so, the use of foods that is on the mass, that for losing weight, that with a healthy lifestyle, has a general principle:

Correct healthy eating means - FRACTIONAL NUTRITION.

A fractional meal means eating very often (ideally every 2 hours), but little by little (in fractional portions) within the limits of the number of calories you need!

Ideally, you need to adjust so that meals are daily at the same time, well, for example: 8.00, then 10.00, 12.00, 14.00, 16.00, 18.00, 20.00, 22.—. see? Every 2 hours.

Fractional nutrition - will allow you to maintain a stable and high level metabolism in your body, which means more calories will be spent during the day (more energy will be spent, i.e. fat burning is accelerated), if you build muscle, then the acceleration of metabolism accelerates muscle growth and all of - because fractional meals spins your metabolism (your metabolism), i.e. all processes and syntheses in your body go much faster. Do you understand?

To realize "DP", you need to purchase food containers (and carry food in them, with you, everywhere):

Although, many, now, probably, have almost lost their money ... they will say: e-May, what is it, what is it that is necessary every two hours, they say, in figs it is necessary, I am a cow or something, etc. P.

However, I'm not kidding, you will need to accustom yourself to fractional nutrition within the required number of calories, otherwise your metabolism will be slowed down, and fat burning will occur very, very slowly, up to a complete stop, or it will not be at all. The choice is yours.

The rule is simple: the more often you eat, the faster your metabolism, respectively, in this situation - more energy is spent, and this helps to accelerate the burning of excess fat. The same applies to mass gain (muscle), only in this case, not fat loss is accelerated, but muscle growth.

What's more, split meals (frequent meals) are the best appetite control method. Knowing that you will eat every 2-3 hours, you will never have a desire to eat "from the belly", thus you exclude "overeating". And most people eat from 1-2-3 times a day and most often when they feel hungry. And hunger manifests itself due to a long break between meals. As a result, when a person is very hungry, he eats and eats everything, that is, he cannot stop, he wants and wants everything (in the end, he eats until, figuratively speaking, the belly does not burst).

It is not even necessary to explain to such a category of people that the feeling of satiety does not come immediately after eating, but only after a while (reference point, 20 minutes after the meal). They also do not need to explain that they need to eat slowly, chewing food thoroughly, because this is correct, the body is much faster saturated, and a person cannot "overeat", but people ... grab it quickly, swallow it in pieces ...

In general, forget about the past 2-3 meals a day, join the new realities, fractional meals - that's what is good for your health, your figure and other things. Fractional nutrition is the key to your future success. Also learn how to properly absorb food (slowly, slowly, chewing food thoroughly).

How to properly distribute food throughout the day?

The second important component of our article, which I could not help but tell you about.

At the stage of losing weight (burning fat), I strongly recommend that you focus on COMPLEX CARBONS in the first half of the day (before 15.00) - after 15.00, focus on PROTEIN PRODUCTS!

This is done on purpose, for the reason that during the day, people, as a rule, are ACTIVE! Accordingly, energy is needed for this ( complex carbohydrates), in fact, due to activity, it will be "spent", and in the evening, after work, study, etc. - PASSIVE (why is there energy? Sit at a computer? Lie on the couch? In general, it is obvious that it is useless, because if energy comes in, and you are passive, it will not be "wasted", as a result, the accumulation of excess fat, therefore the emphasis is on protein foods).

At the stage of mass gain, this rule may not apply (see the situation for a need).

Ectomorph (left) / Mesomorph (middle) / Endomorph (right)

There are a huge number of diets that allow you to lose excess weight... But for some reason, few people think that it is enough to competently and wisely approach the issue of nutrition, and no restrictions will simply be needed. There are certain rules that you should adhere to so that you do not cry on the scales later, and there are also. How to eat right?

Keep track of your portion sizes... In short, eat less! And at home, and at a party, and in public catering. Discard the heavy salad - replace it with a light one. And share the main dish with a friend.
Avoid large plates at home. Take a smaller plate. And add smaller portions accordingly. Remember that the body does not need as much food as you used to impose. Enough to make you feel a little satiated.
We eat much more if we eat while watching a movie on TV. (a fact proven by scientists). Learn to think of eating as fueling your car. How much fuel do you need to get the car going? Refuel, and forward.
Try to plan your menu at least a day ahead. Better yet, for the whole week. On the eve of the working day, think - what exactly will you feed your body? Save some yogurt and a couple of fruits in order to satisfy your hunger in time and not run to the store afterwards for chips and chocolates.
Once you've made your weekly menu, stick to it. Buy all products in advance. Glue your menu to the fridge and only eat what it says. Hide the "excess" products so that there is no temptation to grab a couple of Krakow bagels or a smoked leg before dinner.
Drink plenty of water. This is the basis proper nutrition... At least one and a half liters per day (soups, juices, tea and coffee are sold separately).
Be sure to have breakfast in the morning. Breakfast doesn't have to be heavy, but it does contain the nutrients that will keep you calm until lunchtime. Dairy and fiber are a must. Look.
Strictly adhere to your diet. If there is still a couple of hours before lunchtime, but you just feel unbearable to eat, and you are ready to run for a hamburger, take an apple, pear or banana. Snack on a fruit - it will not bring harm, and the feeling of acute hunger will let go.
Eat lots of vegetables and fruits. Everyday. At every meal. The most useful green vegetables are Chinese cabbage, lettuce, arugula, broccoli, cucumbers, zucchini, celery, etc. They contain the maximum amount necessary vitamins and ensure the smooth operation of the digestive tract.
Avoid fruit in syrup (canned) and cheap fruit juices. Reduce your sugar intake with tea and coffee. If possible, replace sweets with fruits, candied fruits, dried fruits, dark chocolate.
Minimize your salt intake. In some cases, refuse altogether. For example, a vegetable salad dressed with oil will not taste at all from the lack of salt. Again, the boiled egg can be eaten without salt.
Eliminate the wrong carbohydrates (sugar, rice, flour) and enter healthy (fruits and vegetables, legumes, whole grain bread).
Don't forget about fiber! The minimum amount per day is about thirty g. Look for it in whole grains and fruits and vegetables.
Swap unhealthy fats for healthy ones - for nuts and avocados, olive oil and pumpkin seeds, fish, etc. Reduce, if possible, to zero consumption of red meat, whole milk products, as well as fried foods, cookies, margarine, etc.
Protein is irreplaceable. This is the source of our energy. Look for it daily in fish, beans, nuts, eggs, and tofu.
Vitamin D and Calcium (dairy products, beans, leafy vegetables) - nowhere without them.
Strictly avoid catering... Cook it yourself! Not semi-finished products, but "first, second and compote." You can cook in advance and put in the freezer, this will save time. And money - and even more so.
Eat high-calorie foods only in the morning... In the second, only the lungs.
During the day, try to burn more calories than you consume per day. Start a notebook for the first time to see the "income and expense" of extra kg.
Avoid fatty-sweet-spicy-salty.
Any dietary restrictions are meaningless without physical activity. If you do not want to become an old woman ahead of time, then combine your proper nutrition with the right loads. Then your skin will not sag, and your muscles will not weaken.

What is the right way to eat for breakfast, lunch and dinner?

What you need to eat for breakfast

This energy boost is the foundation of the whole day. Breakfast does not sit on the hips and is converted into clean energy. Requirements for a proper breakfast:

Rolls, sandwiches, toast and croissants - down with. They only tire the body, which after such a breakfast wants to go back to bed.
Pulses for breakfast - too much ... The exception is buckwheat.
The main part of breakfast should be fruit. Moreover, in the summer. In winter, you can replace them with dried fruits.
Must be included in your morning meal yogurt, fermented baked milk or cottage cheese .
Pure milk for breakfast can only be consumed until six in the morning. For example, with cinnamon - it provides vigor.
Perfect breakfast - fruit salad seasoned with yogurt or fermented baked milk. You can also add berries and nuts.
You can eat porridge for lunch (such as oatmeal), a fruit and a small piece of dark chocolate.

What to eat for lunch

For the most part, we have dinner very quickly, not really thinking about what we eat, and throwing what is at hand "into the furnace". Because the work is waiting. And this meal requires a serious approach. And of course sandwiches for lunch are not at all suitable. As a last resort, you can order lunch at the office or find a dining room with hot meals. Requirements for a proper meal:

At lunch you can not limit yourself to food , but this meal should not occur later than two o'clock in the afternoon.
For the first one you can eat, for example, borsch, for the second - buckwheat side dish and two hundred grams of chicken breast. Don't forget about salad (only fresh vegetables) and yeast-free bread. On the third - compote or fresh fruit juice.
Avoid smoked and fried meat at lunch ... Substitute steamed meat and lots of vegetables.

What should you eat for dinner?

How does dinner usually go? We gorge ourselves on everything and more (and certainly with dessert), after which we tumble down on the sofa to the TV to digest all this abundance of food. Moreover, while you come home from work, while you cook dinner, while you gather the whole family at the table - the clock hands are confidently selected by ten in the evening. As a result, we spend the night digesting food instead of resting. So how should it be? Requirements for a proper dinner:

Dinner should be light. Optimal time for dinner - no later than four hours before bedtime. Preferably at six in the evening.
For dinner do not eat legumes - they should be eaten in the morning.
The best dishes for dinner are stewed or raw vegetables ... Certainly not meat with chips and a huge piece of cake.
You can drink warm milk before bed. seasoned with a spoonful of honey - it helps restful sleep and falling asleep quickly.

The right menu for the day

Since morning:
A glass of water immediately after you get out of bed. Get yourself into this habit.
Breakfast:

A couple of dried crispbreads.
Fruit salad with yogurt.
Or vegetable salad with vegetable oil.
100 g of cottage cheese (cheese).
Tea, coffee, with milk.

Lunch:

100 g of berries (fruits).
Natural juice.

Dinner:

Soup (lean, fish, vegetable puree soup, or low-fat broth).
About 150 g of fish, turkey or chicken (not fried). Baked or stewed. No "tasty" skins and crusts! For example, salmon kebab or turkey stew.
Salad (only fresh vegetables!) With vegetable (olive) oil.
Garnish - maximum four tablespoons. It is preferable to refuse it altogether, replacing it with a larger portion of salad. Or stewed vegetables.

Afternoon snack:

100 g of berries or fruits.
Tea, coffee, juice or water. You can use low-fat yogurt. Take your pick.

Dinner:

A couple of dried crispbreads.
Any vegetables. It is better if you follow the "tradition": fresh vegetables and vegetable oil.
100 g of cheese or cottage cheese, plus a boiled egg.
Boiled (baked) chicken (turkey) breast. Or boiled (stewed) fish.
Drink optional.

And the most important thing to remember: we eat only to live, not vice versa.

Fat people often eat only 2 times a day, and sincerely do not understand why the weight does not move. Some people with this lifestyle even gain weight, especially if the second, last meal is in the evening. Let's look at what the mistake is.

Why is eating rarely harmful?

The secret lies in the fact that the habit of eating rarely, but a lot, forces you to gain more calories than you would gain from several more frequent snacks, when you manage to maintain a constant feeling of fullness in the body.

It is known that hunger is directly related to blood sugar levels. If you rarely eat, blood sugar drops, you feel unwell, fatigue and, as soon as the opportunity arises, pounce on food to satisfy hunger, and besides, you eat quickly enough. Since the feeling of fullness appears only 15-20 minutes after the start of a meal, you eat much more than you should, as you swallow the pieces.

Losing weight needs to try to maintain blood sugar at the same level throughout the day, to prevent severe hunger when sucking in the stomach. The metabolic rate slows down within 4-6 hours after eating. That is why when losing weight it is important to eat often and in small portions, at least 4-6 times a day. And it would also be good to count calories while losing weight, so as not to overeat. Food must be chewed thoroughly, trying to eat slowly, this is important so that as little food as possible crawls into you before you feel full.

Which is better than 3 or 7 meals?

What kind of diet suits your lifestyle? Do you eat rarely and thoroughly, or a little, but often?

If you strive to lose weight and are familiar with well-known diets, then you probably know that many of them are designed for three meals a day. American nutritionists conducted an experiment: they offered those who want to lose weight, a seven-meal meal plan. The portions were made very small. Wild animals eat in this way, which, by the way, do not suffer from excess weight at all.

Of course, eating all day and losing weight at the same time is the dream of any girl. But how effective is it in reality? Below we offer you to compare the pros and cons of 2 food models: meals 7 times a day and meals 3 times a day.

Meals five to seven times a day

Of course, there is often and a little - that's good. This way, you maintain your blood sugar and don't overeat from hunger.

Positive sides:

with such frequent meals, efficiency increases. Your body is constantly energized with 5-7 meals a day. The result of this is cheerfulness, activity and high performance;
with seven meals a day, they do not suffer from bouts of hunger. Eating this regularly throughout the day, at short intervals, helps maintain normal blood sugar levels. As a result, there is no feeling of hunger and you will not be able to eat a lot at one time. This principle helps you lose weight if you eat apples as a snack. So you can develop indifference to sweets in your body;
metabolism improves. This happens because the digestive organs are constantly working. As a result, much more calories are burned.

Negative sides:

time frame. Sometimes it is difficult to observe such a diet, not every person manages to eat every two hours;
fats are burned more slowly. Due to the fact that the insulin content is constantly in the blood, the process of burning fat in the cells becomes slower or practically stops altogether;
you can overeat if the stomach is distended.

Meals three to four times a day

You do not starve for more than 3-4 hours, food comes in evenly, there is no overeating. These are pluses, but what about minuses?

Positive sides:

fats are quickly burned. Insulin is not produced when food is digested. The lack of insulin in the blood leads to the fact that fat is not deposited, the body begins to burn previously accumulated fat deposits;
good food control. With three meals a day, just control the amount of calories you eat per day;
hunger "by the clock". The body gets used to a certain schedule, which is why hunger occurs every day at the same specific time.

Negative sides:

if you do not eat for about 4 hours, then you suffer from bouts of hunger. You may sometimes want to eat ahead of time. This is due to the fact that when digesting food, a large amount of insulin is spent, therefore, its level in the blood drops;
nutrients are absorbed worse. In the case when the body receives a lot of nutrients and useful substances from food at once, it often cannot use them in the best possible way.

Summarize

The three- or four-day meal model is suitable for those who are unable to control the amount of portion eaten at one time and cannot eat every 2 hours. The five-, seven-meal food model can be safely recommended to people who have an active lifestyle who go in for sports. For those who want to constantly eat, you can also try to lose weight like this.

With any eating pattern, it is important to remember that your diet must be balanced. Eat often without overeating. Eat vegetables often vegetable oils in moderation, protein and slow carbs, drink at least 2 liters of water a day and not fast for more than 3 hours in a row so that your blood sugar does not rise too much, causing the desire to eat fast carbs. For weight loss, it is much more important not to exceed your calorie content, and to eat 4 or 7 times a day - it's up to you!

Still others eat densely, but rarely. But which regime is correct?

How many times a day should you eat so as not to gain weight and lose weight? To find the correct answers to these questions, you should draw up a nutrition plan, calculate how many calories the body needs, and study possible mistakes in losing weight.

How many times a day should you eat

Almost all nutritionists agree that to lose weight, you need to eat 5-6 times a day. At the same time, the usual three-time regime is considered by experts to be erroneous.

A person should be guided by some facts to determine the required number of meals:

For the average person with moderate activity and not burdened with extra pounds, the frequency of meals does not matter. Such people can either eat once a day or break the diet into 7-8 meals. The main thing is that the total calorie content of food intake does not exceed the permissible value.
It has been shown that increasing the number of meals, while reducing the serving size, is better for the normal maintenance of cholesterol levels, avoiding pressure surges and glucose.
People with increased physical activity should not resort to three meals a day. For them, 5-6 meals a day are optimal. With the help of such nutrition, protein is better absorbed, respectively, a faster growth of muscle mass is observed.

Doctors also say that the time of the meal affects the intensity of weight loss. According to nutritionists, food taken in the morning is almost completely burned by the body, while the "evening" calories are immediately converted into fat.

Proper nutrition

Any person, regardless of the presence of excess weight, is recommended to follow a certain diet. Food must enter the body at intervals of at least 3-4 hours.

Otherwise, digestive upset may begin, which ultimately provoke the emergence of serious problems.

It is also important to monitor the amount of fluid entering the body. To a person to maintain normal water balance it is required to drink at least 40 ml of pure water per 1 kg of weight.

Snacks are an important part of proper nutrition:

Before lunch, it is better to satisfy your hunger with berries or fruits.
At an afternoon snack, it is allowed to eat smoothies or light salad.
After dinner, a glass of fermented milk drink or a small portion of cottage cheese will help muffle the feeling of hunger.

Is it possible to lose weight by giving up three meals a day?

Scientists have repeatedly tried to find an answer to this question. After conducting a lot of research, they were able to establish that weight gain is influenced not by the number of meals, but by the calorie content of the dishes.

It is also important to choose the right food when choosing a regime. Eating fast carbohydrates on a regular basis causes your blood sugar to rise and fall, leading to constant hunger.

Therefore, not eating more than 3 times a day can both contribute to weight gain and lead to weight loss. One thing is known for sure: people who are prone to overweight are more suitable three meals a day, because due to the greater number of meals they will only gain excess weight. With more frequent meals, you need to reduce the total calorie content of the dishes.

Slimming diet

When a person pursues the goal not only to improve health, but also to lose several kilograms, it is necessary to adhere to a certain diet:

The daily menu should be balanced. A person should consume no more than 1,700 kcal per day.
The first meal should be no later than 30 minutes after waking up.
For breakfast, a losing weight body should receive at least 25% of. That is why in the morning it is recommended to eat dairy products, porridge with a small piece butter and fiber.
At lunchtime, to reduce weight, nutritionists advise taking 50% of daily rate calories. The plate must contain protein (1/4 of the portion), the same amount of carbohydrates (potatoes or buckwheat) and the bulk of fiber (any vegetables and herbs).
For dinner, the percentage of the daily calorie intake remains unspent. At the same time, the best option for an evening meal is seafood, lean fish and dairy drinks.

As mentioned above, you should definitely have snacks between main meals. But it is worth remembering that 1 "intermediate" food should not exceed 100 kcal.

Drinking regimen for weight loss

Water will help speed up the process of losing weight.

thereforefor losing weight, it is important to monitor how much fluid he consumes per day and during what period:

Immediately after waking up, you need to drink 200 ml of water. But it is important to ensure that at least 30 minutes pass between fluid intake and breakfast.
During the day, losing weight should consume 80% of the daily dose of water. It is advisable to adhere to a certain regimen, taking liquid 30 minutes before a meal and refraining from it for 2 hours after. It is recommended to drink no more than 350 ml of water at a time.
In the evening, fluid intake should be limited. It is allowed only an hour before bedtime to drink a glass of water or unsweetened tea.

When playing sports, the last fluid intake should be no later than 1 hour before training. During classes, it is allowed to take a few sips every 10-15 minutes.

What time do you need to eat?

But there is no scientific evidence that metabolism is faster at the beginning of the day. Therefore, a hearty breakfast or, conversely, eating a minimum amount of food in the morning does not affect metabolic processes in the body.

Also recently, intermittent fasting has been gaining popularity, the essence of which is that a person stops eating after 12 noon. But until then, he can consume any number of calories.

The process of losing weight in this case consists in the fact that at 16 hours their deficit is created. But the effectiveness of this nutritional method has not been scientifically proven. Each person should independently choose a convenient time for themselves when they should consume food, depending on their daily employment and physical activity.

Fractional food to control hunger

The principle of the method is that a person eats 5-6 times a day, but in small amounts. Due to this lifestyle, losing weight manages to control the feeling of hunger, without limiting their diet.

In addition, frequent snacks can cleanse the blood of "bad" cholesterol and control blood sugar levels. Of course, it is impossible to say for sure that fractional nutrition will help get rid of extra pounds, since everything is individual.

Short-term fasting for heart and brain health

The principle of the method is that a person takes only water for 18 hours, in the remaining time he can eat any amount of low-fat food, while not allowing overeating. But not everyone uses this method of fasting.

Some use a different method, which consists in a complete refusal to eat during the day 2 times a week. On other days, a person can adhere to a normal diet without restrictions.

Research in the field of short-term fasting has shown that this method helps:

lowering cholesterol, insulin, testosterone and leptin levels;
improving memory;
reducing oxidative stress in the body;
slowing down the destructive processes in the brain.

But at the same time, according to experts, it is not fasting that is important for the body, but a decrease in the amount of calories consumed.

Weight loss meal plan for the week

A properly drawn up schedule will allow you not to overload the body and will help you get used to the new routine. At the same time, it is forbidden to break the diet, even if for any reason a meal was missed.

Approximate meal plan for a week for weight loss:

7: 00-9: 00 - breakfast. You should eat more carbohydrates while reducing the amount of protein.
12: 00-14: 00 - lunch. At this time, the amount of protein should increase and the amount of carbohydrates should decrease.
17: 00-19: 00 - dinner. It is recommended to completely avoid carbohydrates and consume only protein.

Snacks should be taken every 2 hours between meals. For example, you can eat an apple or low-fat yogurt. And don't forget about the drinking regimen.

Why More Frequent Meals Help You Lose Weight?

There is no scientific basis for a frequent regimen.

But at the same time, many examples have proven that frequent meals with a decrease in total calorie content contribute to fat burning. It is believed that this pattern is due to the fact that with this lifestyle, a person controls what and how much he eats.

How to learn to control hunger?

This is due to a systematic violation of the diet. The stomach gets used to receiving large portions and after a few hours requires additional nutrition.

Monitoring your diet can help you learn to control your hunger. When, 2-3 hours after eating, the body requires replenishment, it means that a person has consumed a lot of empty calories (sweets and baked goods) and almost did not receive fiber (vegetables).

How many calories should you consume per knock?

To answer the question, you need to decide on the goal. If this is weight loss, then the daily calorie content should not exceed 1700-1800 kcal. It does not matter what type of food will be used: 1, 3 or 5 meals per day.

The main thing is that 1 serving contains 30-40 g of protein, 60-70 g of carbohydrates and 15-20 g of fat.

How many times a day should you eat to gain weight?

It will be possible to get a beautiful relief only if you eat at least 6 times a day, but the number of calories per day should not fall below the value of 2700-2800 kcal.

Consume the bulk nutrients follows in the morning. The rest of the calories are eaten in the evening after strength training.

Weight loss mistakes

In an effort to get rid of the hated kilograms, many make the wrong steps.

The most common mistakes when losing weight:

skipping meals;
lack of physical activity;
replacement of water with other drinks, especially sweet ones;
strict diets or complete refusal of food;
lack of breakfast;
complete rejection of carbohydrates and bread;
the use of low-fat foods;
improper selection of physical exercises;
rare weighing.

Improper motivation also prevents weight loss. Many are encouraged to take a difficult path by the opinion of others. But any method of losing weight will bear fruit only if a person does it out of love for himself and for his own good.

Conclusion

The number of meals does not affect metabolic processes in the body.

You can lose weight both with meals 3 times a day, and with a more frequent diet. The main thing is to monitor the number of calories and do not forget about snacks.