What time of day is it better to eat. A proper diet: how many times a day should you eat to lose weight
We all know that fruits are an irreplaceable source of many vitamins and other nutrients. That is why everyone tries to eat more fruit, and children from the very early age fruit purees are introduced into complementary foods. But to get the most out of fruits, you need to eat them properly. What does it mean? This means that everyone needs to know in what form and at what time it is better to eat fruits, so that all the nutrients from them are absorbed as well as possible, and bring as much as possible more use the body.
We will tell you the basic rules for eating fruit, which will help you to properly compose your diet. In addition, we will offer simple tips for the use of fruits for all occasions.
What is the best way to eat fruit?
Most of us are well aware that it is better to use fruits in the form in which nature created them, namely, fresh... Most nutritionists support this idea. Fresh fruits contain a lot of substances that can be destroyed during heat treatment, therefore they are much healthier than, for example, boiled or canned ones. For example, vitamin C is destroyed not only during cooking, but even from contact with air, therefore, to get more of it, the fruit must be eaten raw and uncut.
Also, fruits that have been stored for a long time are not the most useful. It turns out long-term storage may change chemical composition pulp... That is why fruits that have been stored in refrigerators for a long time or were brought from afar cannot be compared in their usefulness with those that have just been picked from a branch. Of course, in winter you don't have to choose much, and we buy imported exotic fruits or local ones that were stored in special warehouses. By the way, even in such a situation, it is worth buying local fruits, since ripe fruits contain much more vitamins, and exotic ones are usually cut off still green so that they ripen along the way.
There is another interesting question - is it better to eat fruit whole or cut? Chopped fruit is definitely more convenient to eat, moreover, you can make interesting fruit salads from them. But chewing whole fruit is much healthier... As we said, some vitamins are better stored in whole fruits. In addition, chewing helps to clean teeth from plaque and even, and stimulates intestinal motility and the secretion of enzymes. Chewing vigorously also helps remove wax from the ears.
Are there situations where fresh fruit is undesirable? Yes, with some diseases of the gastrointestinal tract, they can be harmful. You should not eat fresh fruit and nursing mothers.
When is the best time to eat fruit?
Different types of food are absorbed differently in different time days. Many people know that carbohydrate-rich foods are best consumed in the morning, but foods are much healthier in the evening... When is it better to eat fruits in order to get all the most useful from them?
In fact you can eat fruit at any time of the day... They are most often recommended for breakfast or as light snacks throughout the day. Don't eat very sweet fruits for dinner., but there may be exceptions to this rule. This rule more important for overweight people for whom too sweet fruits are not recommended at any time, not only in the evening.
No matter what time of day you decide to eat fruits, you must remember that it is better not to combine them with other products. You can eat some fruit about half an hour or 40 minutes before your main meal. Then the fruit will have time to leave the stomach before eating and will perfectly increase your appetite. If you decide to use fruit as a dessert, then it is better to wait at least half an hour after eating and only then eat fruit.
Mixing fruits with other foods can lead to impaired absorption of food and impairment of its digestion. When mixed with other products, they can cause increased gassing and, as a result, bloating.
How much fruit should you eat?
Most people reasonably consider fruits to be very healthy, so they try to eat as much of them as possible. But more doesn't always mean better. In fact, when eating fruit, it is very important to take into account the individual tolerance of this product by the human body.
What is this portability and how to define it? Most fruits are very high in fiber and other ingredients that stimulate the digestive tract. If you eat more of them than the body can tolerate painlessly, diarrhea can begin, which will lead not only to the loss of all the nutrients obtained from fruits, but also to dehydration, loss of electrolytes and valuable components from other types of food. Therefore, it is very important to know how much fruit you can eat without negative consequences for yourself and try not to exceed this dose.
There is another equally unpleasant one " side effect»From eating this type of food - constipation, which may occur, for example, after eating pomegranate. Therefore, when choosing fruits for your diet, you need to be careful and take into account all the characteristics of your body. If you choose the right fruits and their quantity, then they will not bring any harm for sure, but will help you get everything essential vitamins and other equally important substances.
How to eat out of season fruit?
As we have already said, the most useful are local fruits during their ripening season. If you buy only fresh fruits from the orchards, you can be sure that they are ripe and that they have not been processed with special chemicals to extend the shelf life. Unfortunately, in our climate this is impossible. Therefore, sooner or later, you will have to buy an imported exotic fruit or a properly preserved local one.
What kind of fruit is better to buy in winter in order to get maximum benefits and minimum harm? In winter, a variety of citrus fruits are of high quality and high content of vitamins. The leaders in popularity are tangerines, which are brought from relatively nearby areas. They ripen in late autumn, so significant processing for their transportation and storage is not needed, and we have the opportunity to receive this product practically in its "original form". You can also buy kiwi, it is a vitamin-rich fruit that also ripens in the fall.
But it is better to refuse pineapple, mango, papaya and other exotic fruits. Sometimes you can buy them as a treat, but remember, the chances of purchasing an unripe or spoiled product are very high. In addition, such foods often give in to excessive chemical processing for better transportation and storage. Most likely, such a fruit will not have a high vitamin content, and its taste will be noticeably different from natural.
Several rules for eating fruit (Video)
It is best to eat fresh food. If it is not possible to purchase "seasonal fruit", you can choose frozen, but not canned. In such situation it is better to purchase the fruit during the ripening season and freeze it yourself... Canned fruits contain too much sugar and other unhealthy substances.
It is best to eat fruit in the morning or before meals. Do not eat foods on a full stomach, as this can lead to digestive problems. A very good breakfast option is citrus fruits. They give a great boost of energy and cheer up the whole day. You can eat a little kiwi - they have 5 times more vitamin C than oranges.
To improve digestion, you can eat apples before meals. Apples cause increased secretion of gastric juice and promote more complete digestion of food. It is necessary to eat them either half an hour before meals, or after. It is very important to chew the fruit thoroughly. You can use grapes or raisins as a dessert... You can eat them no earlier than three hours after eating and in no case before bedtime.
"Heavy" high-calorie fruits, such as bananas, are best eaten in the afternoon, for example, for an afternoon snack, but not before bedtime. During an afternoon snack, the body is already ready to digest heavy food, until the evening it will just cope with bananas. But as dinner for those who are not suitable for plums. They work very well on intestinal peristalsis, if you lead a sedentary lifestyle, then two plums as a late dinner will be an excellent option.
The human body works according to its internal clock, which experts call daily biorhythms. Each of us has our own schedule, but there are general patterns. What is good for us in the morning can cause problems in the evening. The same food, eaten at different times, has a different effect on the body! If you want nutrients to be assimilated completely and not to be stored "in reserve" in various places, remember when it is better to eat certain foods!
Sweet yogurt with fruit slices, kefir, or fermented baked milk are not the best breakfast ideas. When you are hungry, the level of hydrochloric acid in your stomach is high, and the lactic acid found in fermented milk products lowers it. This interferes with the normal absorption of food and can lead to digestive problems.
Best time: Fermented milk is best eaten after meals when stomach acid levels are low. It is especially important to adhere to this rule if you like "sour milk" with probiotics. For beneficial microflora to populate the intestines and improve health, it needs favorable conditions.
Potatoes
Mashed potatoes for dinner are just as bad as fried potatoes. This is because this vegetable has a high glycemic index. Potatoes digest quickly and provide energy, but soon make you feel hungry. But there is a whole night ahead! And if you combine potatoes with fats, it is fraught with weight gain.
Best time: Experts advise eating potatoes for breakfast. Because it is rich in carbohydrates and contains both soluble and insoluble dietary fiber, it is easily absorbed and prevents constipation. In addition, potatoes contain a lot of vitamin B6 and a high concentration of potassium, which is good for the prevention of cardiovascular diseases.
White rice, just like potatoes, is a source of fast carbohydrates. If you're on a diet or just dreaming of losing weight, you might want to skip it for dinner. So that you don't have to run to the refrigerator at night for something tasty, but terribly high in calories.
Best time: Rice is good to eat during the day - for breakfast or lunch. You will receive a charge of energy to complete current tasks and you can safely go on business. And if you know you won't be able to grab a bite in the next few hours, combine rice with a protein meal, such as a slice of fish or meat.
Apples
Apples and other fruits containing fruit acids should not be used as a substitute for your main meal. They will not satisfy their hunger anyway, but they will play out a noble appetite. Eating fruits on an empty stomach will increase the acidity of your stomach, which can lead to discomfort, pain, and cramps.
Best time: Apples are ideal snacks for snacks between meals. They contain pectins that improve performance digestive tract and accelerate digestion. And there are a lot of vitamins in apples!
If you feel hungry at night, nutritionists advise you to pay attention to fresh fruits and vegetables. At the same time, a banana, due to its high calorie content and nutritional value, seems to be the best dinner option. But this is only at first glance! Eating bananas on an empty stomach, due to the high concentration of magnesium, can lead to an upset stomach.
Best time: The ideal time to eat bananas is after eating. Studies have shown that this fruit helps improve digestion and curb appetite. In addition, a banana is good in the first 20-30 minutes after physical activity... Athletes often use it to close the carbohydrate window after exercise.
Nuts
Nuts are known for their high amounts of healthy fats, protein, fiber, and more nutrients... Together, they help prevent heart disease and help you feel fuller longer. But eating nuts at night is a bad idea, as it can lead to weight gain.
Best time: If you don't want to put on extra pounds, eat nuts throughout the day as a healthy snack. In this case, take into account the total daily calorie content, you should not exceed your norm.
Cherry tomatoes, pink, red and other varieties of tomatoes are best excluded from the evening menu. They contain pectin and oxalic acid, which can cause stomach upset, bloating, and disrupt sleep.
Best time: But eating tomatoes for breakfast is not only delicious, but also incredibly healthy. Due to their fiber content, tomatoes improve digestion and speed up metabolism.
Meat
Meat and products made from it are very nutritious, but such food is too heavy for the stomach. Experts note that at least 4-6 hours are spent on the complete assimilation of meat by the body. If you regularly consume large amounts of it for dinner, it can result in indigestion and gastrointestinal problems.
Best time: Meat is the perfect meal for lunch. It is high in iron and protein, which can help relieve fatigue, improve performance, and promote muscle recovery. One serving of meat will provide the body with useful substances and start the processes of recovery and growth of muscle mass.
When it comes to proper nutrition, you need to clearly separate useful sweets from potentially harmful ones. So, cakes with butter cream, buns and rolls with jam can hardly be called healthy food (except for mood), but natural marshmallows, marshmallows and marmalade are a completely different matter! But even they should be consumed in moderation.
Best time: You can indulge yourself with sweets in the morning as a dessert. Replacing the main meal with them is a big mistake, which can be fatal for your figure.
Dark chocolate
15-25 grams of dark chocolate a day helps lower cholesterol levels, control blood pressure, improve blood circulation and increase brain performance. Plus, dark chocolate affects our appetite, making us feel full for a little longer. But it is also quite high in calories, so in the evening, when you are already getting ready for bed, it is better not to indulge them.
Best time: Dark varieties of chocolate seem to be made for a cheerful morning. In addition to the main meal, they will delight you with a powerful charge of energy and improve your mood. What else do you need for a productive day?
Pasta as a side dish for dinner - the food is tasty, but high in calories. But if you can afford the liberties in your diet, you don't have to give it up. After all, such products are useful!
Best time: Fiber, which is contained in durum wheat pasta, is required by the body for the normal functioning of the digestive system. And the low glycemic index, typical of hard varieties, is optimal for people with diabetes.
Buckwheat
Buckwheat is often called the favorite grain of women. This complex carbohydrate forces the body to spend a lot of energy on its absorption, which, in tandem with a low calorie content, plays into the hands of everyone who is losing weight.
Best time: You can eat buckwheat whenever you want, the only exception is at night. By the evening, the body's metabolism slows down, so even healthy food at this moment is undesirable.
Expert commentary
Waking up on a sweet morning, some people become aware of their reluctance to eat breakfast. Although they understand that, having gone to work, next time food intake can be very prolonged.
- What if you don't feel like having breakfast?
After waking up, drink a glass of water, you can diversify it with such additives as ginger, lemon, honey, mint, cucumber.
The water will help prepare the gastrointestinal tract for work, and after a while, you can start breakfast.
Eat slow carbs in the morning. These are most vegetables, legumes and cereals, as well as hard fruits. Your blood sugar will change slowly and you will stay full for long periods of time, which will help you avoid snacking or the not always appropriate feeling of hunger in a meeting.
- Eat sweet things before noon
Those with a sweet tooth should choose a time for the treat up to 12 noon. The fact is that fast carbohydrates, including sweets, quickly change blood sugar levels, instantly provide energy, which just as quickly goes away within two hours. You can eat fast carbs when you need a quick energy replenishment.
- Be mindful of fats at any time of the day
Fats should be chosen not according to the time of consumption, but according to their usefulness. Avoid fast foods, ready-to-eat foods, chips, crackers, donuts - they contain fats that are harmful to the body, which form plaques on the walls of blood vessels, cholesterol, which leads to health complications. Healthy fats are found in foods such as fish, vegetable oil, meat, nuts, avocados, hard cheeses. The listed products replenish Omega reserves, which is important for the beauty and strength of nails, hair, skin, and also normalize cholesterol levels.
- Distribute your protein intake evenly throughout the day
Protein is spent on the renewal of body tissues, replenishes important amino acids. Eating protein in portions throughout the day can help keep you feeling full. Proteins include meat, fish, eggs, low-fat cheeses, dairy products, and legumes. I would also like to say about athletes who, after training, need to close the protein-carbohydrate window within 20 minutes. And at this time, it is recommended to eat chicken or lean meats, an omelet or boiled egg, dairy products.
Cortisol is a key hormone in our day cycle that helps our bodies wake up and fall asleep. When the required rate of cortisol is produced, then the body feels completely awake. In the morning, this hormone is on the highest level and therefore a cup of coffee in the morning suppresses its production, as the body receives a replacement caffeine. Usually, cortisol production is from 6 to 9 in the morning, and the peak occurs at 8-9 in the morning. It is more successful to drink coffee after its decline, that is, at 10 o'clock, and better after 14 o'clock, when fatigue is strongly felt after an early rise.
- Legumes
They are best consumed during dinner 3-4 hours before bedtime. They contain a lot of healthy fiber and plant protein, which are important for the body. But in the morning or at lunchtime, this is not the most better view carbohydrate foods due to possible flatulence and bloating.
The main dependence on insulin is that it is produced by the body and fights sugar better in the morning. Sugar also gives us a boost of energy, which is better spent during the day, and not before bed. If you have eaten sweets, then most often there will be a desire to move more, rather than go to bed. This could be one of the reasons for poor and intermittent sleep.
- Alcohol
Alcohol has the same effect on the body as sweet. In addition, there is a high risk of overeating, and any excess food that is greater than your basic calorie intake is likely to be deported to fat stores.
- Freshly squeezed juices
Do not drink on an empty stomach. The acids and oils found in fruits irritate the stomach lining, which leads to the release of hydrochloric acid. In the morning the stomach is still empty, the digestion process starts, and the ulcer is not far.
Do not deny yourself sweets, even while on the right diet or diet. Our clients eat sweets and lose weight, therefore, it is real to indulge in sweets and lose weight. It is important to know when it is better to eat sweets so as not to gain weight, and today there are two conflicting opinions, we analyze their article.
“If you want to lose weight, stop eating sweets” - this postulate is known to many. But do not all slim women ever use sweets, cookies, other confectionery and flour products? Indeed, in stores people of different sizes line up for the "forbidden fruit". Despite the fact that sweets are most often included in, psychologically rejecting such sweets can be very painful. And many nutritionists say that you can pamper yourself with different goodies. It is only important to know when it is better to eat sweets so as not to gain weight.
Why you shouldn't give up sweets completely
Sugar itself, as a carbohydrate, in small quantities (up to 50 g per day for women and up to 60 g for men) is necessary for the human body because:- he is a source of energy;
- it improves brain function;
- it is necessary for the liver to perform its barrier function (removing toxins from the body);
- he improves mental condition person.
The best time for sweets, the hours when sugar is best littered by the body, is a topic that modern nutritionists argue over. Some are of the opinion that it is possible to enjoy dessert without harming the figure only in the morning. Others believe that if you really eat chocolate and cakes, then it is better to do it at afternoon tea. Both points of view are well founded.
What time of day is it better to eat sweets
Opinions for the MORNING
Many weight loss experts advise eating sweets exclusively in the morning, until 12 noon... They substantiate a positive answer to the question of whether it is possible to eat sweets in the morning as follows:1. An energy reserve is created for the coming day.
2. Sweet for breakfast is insurance against overeating.In the morning hours, the body needs energy more than ever. For breakfast to really be nutritious, it must be 60% carbohydrates. It's great if it is porridge. But if you have a protein omelet, for example, you can safely add a small cake to it. Fast carbohydrates will boost your mood and performance. They are unlikely to be deposited on the waist and hips by extra centimeters, since they will be used up in a day.
3. Sugar-rich breakfast foods help create a mental mood for proper nutrition for the rest of the day.The energy value of a proper breakfast should be up to 500-600 kcal. If you eat cottage cheese and drink unsweetened coffee, the body will not receive even half of the "fuel" it needs. It is not surprising that soon a person will really want to eat again. The eaten cake will keep you satisfied. At the same time, the received dose of sugar reduces the production of gerlin, during the day a person will not experience a strong feeling of hunger.
The person does not feel that he is infringing upon himself in anything. It is easier for him not to succumb to temptations, knowing that tomorrow morning he will be able to afford the coveted eclair or a piece of chocolate.
Opinions for midday
Opponents of this theory are in a hurry to express their opinion that, unfortunately, it has its drawbacks:
- in the morning, insulin levels are very low, eating sweets leads to a sharp jump, which, on the contrary, will provoke overeating during the day;
- sucrose is a carbohydrate that is absorbed by the body quickly, so one cannot talk about any energy reserve;
- It is better to eat "sweets" in a separate meal, without combining them with other dishes or products, and a piece of cake up to 100 g can hardly be called a full breakfast.
1. Sugar is quickly broken down and well absorbed.
2. Will be able to hold out until dinner.From 4 pm to 6 pm, the level of insulin production is the highest, so sucrose is quickly broken down into fructose and glucose, and is almost completely absorbed by the body. The eaten cake will not harm the figure.
3. It will turn out to eat separately.A sufficient amount of time has passed from lunch to afternoon tea, the body needs to be replenished with energy.
4. You won't want sweets late at night.As mentioned above, confectionery and other sweets are recommended to be consumed separately from other products. This can be done as part of an afternoon snack. But besides that, it will be useful to harmonize the intake of large amounts of simple carbohydrates if you first eat something with a very low GI.
But:Snack "yummy" allows you not to overeat at dinner.
- after such an afternoon snack, it is recommended to spend the evening actively, and not lying in front of the TV;
- it is desirable to train within 30-40 minutes after such a carbohydrate "load";
- there is a risk that after sweets you will not want to have dinner at all.
The famous 20th century American writer Fran Lebowitz put it this way: "Food is an essential part of a balanced diet." Sometimes it is not even what you eat that matters, but how you do it. Meal timing and proper distribution throughout the day are essential. The benefits and energy value depend on this.
Some food stereotypes are so ingrained that millions of people spend a lot of effort on useless or even harmful things every day: an apple before a meal, alcohol before bed, and no food after six! Not all of them are correct or useful as much as we would like, and "With taste" will tell you why.
What you can't eat on an empty stomach
Not all foods are created equal at different times of the day, because the body has its own routine. Some minerals and vitamins will be absorbed at night, some in the morning, and some need to be combined with others for better absorption.
So, you should not start your day with the above products, much less coffee. On an empty stomach, this drink is extremely bad and can provoke the appearance of gastritis.
The most unwanted guests on the morning menu are oranges. Better to start your day with cheeses, eggs, oatmeal, or other grains.
And now, starting the day with the right breakfast, it is advisable to end it with the right dinner, while focusing not on six in the evening, but on your own regime. These are the main proper nutrition conditions.
What you can't eat before bed
You can eat three hours before bedtime, but not everything. It will be especially useful for those losing weight to know about this, because many of the foods listed below are deposited in problem areas in the form of fat if consumed before bed.
And remember about coffee, which should not be drunk not only on an empty stomach, but also at night. The list of prohibited foods includes sweets (even dark chocolate) and all kinds of chips, crackers, sticks. The latter can seriously affect the condition of your skin even without using it at night, for example, while watching a movie, they will still weigh you down a couple of extra pounds.
But don't tighten your belts! Just know what can you eat at night: dairy products (cheese, cottage cheese, yoghurt), bread, vegetable and fruit salads. This is what time of day you can indulge in citrus fruits, bananas, but know when to stop. It is even better to eat vegetables with "negative calories" before bed, that is, those that require more energy to process than they give: beets, celery, apples.
Start your day with a glass of clean warm water, have a hearty breakfast with delicious porridge, stock up on almonds, dried apricots or dried apples for an afternoon snack. Round off the day with a fruit platter or
Excess weight is the scourge of our time. Both women and men suffer from it. And all because of malnutrition and physical inactivity. Although some people manage to maintain a slim figure and vigor throughout their lives, this is all because they know how to eat right in the morning, afternoon and evening.
- Morning menu.
- Evening menu.
- Some rules.
Morning menu
Breakfast and lunch are almost half of the daily diet in terms of calories. If a girl eats 1200 kcal per day, then about 500 kcal is allocated for this meal.
Breakfast is the first meal after a long night break. In addition, he must provide the body with energy for the first half of the day, replenish the reserves of nutrients, water, vitamins. Therefore, snacks with coffee and a bun are, of course, pleasant, but not healthy. For breakfast you need to eat scrambled eggs, porridge (best oatmeal), bacon, cottage cheese - that is, foods that contain a lot complex carbohydrates and proteins.
Since most people don't give a damn about the healthfulness of their diet in the morning, since the brain is still sleeping, here are some delicious breakfast options for lazy people and fast food fans:
... Coarse bread sandwiches. Suitable as a filling: boiled brisket, red fish or tuna pate and eggs, vegetables (tomatoes, cucumbers, lettuce).
... Energy cocktail made from natural yogurt (as an option - kefir, milk), bananas, chocolate, cherries.
... Fried eggs with vegetables or cheese.
... Sweet oatmeal with honey, berries and nuts. And the more additives, the better.
For lunch, you can have a cup of tea or coffee with an energy cereal bar, hematogen, yogurt or fruit.
It is best if it consists of a full menu: appetizers, first, second. Salads, soups and broths, baked meat and fish, all sorts of rolls, cutlets and meatballs with garnish - all this is a great option for lunch. The main thing is that it is diverse, satisfies the need for proteins, fats, carbohydrates and vitamins, is not too high in calories and contains fewer unhealthy foods.
Dessert is best eaten as a separate meal in a couple of hours. A cucumber sandwich and tea, some dark chocolate or fruit are ideal.
Evening menu
In the question "How to eat properly in the morning, afternoon and evening?" many are interested in the last meal, because it is not clear what you can eat, what you can't, how to choose the calorie content and when to sit down to dinner.
The evening table menu should be nutritious enough, but light. Fatty, sweet foods, as well as those that need a lot of time to digest, are best postponed for another time. A light salad, baked vegetables and meat, a simple puree soup will perfectly fit the evening diet.
The calorie content of dinner should be 30-40% of the total, and you need to sit down at the table a few hours before bedtime.
Some rules
There are some simple rules for how to eat right in the morning, afternoon and evening. By following these simple recommendations, you will never get better and remain vigorous and healthy for many years.
... Do not eat before bed.
... In the first half of the day, you need to eat 10-20% more than in the second.
... Sweet, flour, spicy and salty, if it cannot be completely excluded, should be eaten before 12-14 noon. In the second half of the day, such food contributes to the stagnation of fluid in the body and obesity.
... Fruits are also best eaten in the morning, they contain a lot of fructose - and this is sugar, that is, simple carbohydrates.
... 2-3 liters of water per day is a must.
... Learn to count calories, at least approximately.
... Leave the table a little hungry, the signal of satiety does not immediately enter the brain, during this time you can eat a lot of excess.
... If you have a choice to eat tasty or healthy, take the second. Moreover, what is useful can also be made tasty, the main thing is to cook it correctly.
... Be consistent and stick to your diet.