You need to eat on time. Proper nutrition what foods at what time of day you can eat

08.03.2020

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

How many times a day do you need to eat in order not to gain weight and lose excess 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 intake of food 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 with an interval of at least 3-4 hours.

Otherwise, digestive upset may begin, which ultimately will provoke serious problems.

It is also important to monitor the amount of fluid entering the body. To maintain a normal water balance, a person needs 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 use 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 pounds, 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 the daily calorie intake. 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 per day he consumes 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 intake of water. It is advisable to adhere to a certain regimen, taking liquid 30 minutes before meals and abstaining 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 several sips every 10-15 minutes.

What time should you eat?

But there is no scientific evidence that metabolism is faster at the start 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 that time, 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 meals 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 help cleanse the blood of "bad" cholesterol and control blood sugar levels. Of course, it is accurate to say that fractional meals will help to get rid of extra pounds, it is impossible, because 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, while in the remaining time he can consume any amount of low-fat food, while avoiding overeating. But not everyone uses this fasting method.

Some use a different method, which consists in a complete refusal of food intake 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 correctly drawn up schedule will allow you not to overload the body and will contribute to getting used to the new routine. At the same time, it is forbidden to violate the diet, even if for any reason a meal was skipped.

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 caused by 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 requires additional nutrition within a few hours.

Monitoring your diet can help you learn to control your hunger. When, 2-3 hours after eating, the body requires replenishment, it means that the 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 a 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 when eating 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 to eat;
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.

The confusion in such a seemingly simple issue as diet is created by several factors at once. Firstly, if we turn to history and traditional cuisines of different nations, it will become obvious that people in different time and in different countries ate completely differently: somewhere it was customary to eat tightly once a day - in the late evening - after a long day at work, somewhere in high esteem were frequent breaks for breakfast, lunch and dinner, somewhere tradition called for a big break in any work in the middle of the day and sit at the table for hours, enjoying a whole string of dishes for a long time. Secondly, confusion and modern systems nutrition - often copyright, based solely on the opinion of a particular nutritionist with his unique views on nutrition.

The diet depends on different factors: No matter how useful one particular regime is, the way of life and work still influences it. Examples of such factors are familiar to everyone. These are the climate (in hot countries, people eat denser early in the morning and late in the evening, and during the day they are limited to light snacks), the working regime of the day (the one who is on duty at night, for example, naturally shifts the time of eating to the evening), the distribution of the workload (if a person he has hard work in the morning, he has a hearty breakfast), etc. In principle, anything can influence the diet: leisure, habits, family composition. When choosing your own diet, it is highly advisable to consider not only "how useful", but also all the factors affecting you. It is unreasonable to simply brush them off, not to take into account: at the very correct regime food is not a chance if it conflicts with your lifestyle.

Three or four times a day?

The classic version - three meals a day - is considered outdated by modern nutritionists: more physiological is four meals a day, which includes breakfast, lunch (lunch), lunch and dinner. Time between meals should not be more than 4-5 hours, which is impossible with an early breakfast and no second breakfast. With such a time interval - 4 hours - the load on the digestive tract is ideally distributed; for example, you have breakfast at 8 am - then at 12, lunch at 15 and dinner at 19.

At the same time, nutritionists do not recommend to arrange afternoon tea - in the afternoon - instead of the second breakfast. The fact is that in the first half of the day it is advisable to consume up to 40% of the daily diet, which just fits into two meals. An afternoon snack can contribute to weight gain. However, nutritionists do not exclude an afternoon snack between lunch and dinner if the time interval between these two meals is too long (for example, you have lunch at 14-00, and have dinner at 20-00), but in this case, the afternoon snack should be light enough: a fruit salad or low-fat cottage cheese, a sandwich with herbs.

Why is late dinner bad?

The point is not only that late in the evening and at night everything eaten is "tied up in fat". You should have at least one long break per day, a rest of at least 10-11 hours. That is, if you had dinner at 20-00 and then had breakfast at 7-00 in the morning, then 11 hours passed between these meals - this is normal. If you had dinner at 23, and all had breakfast at the same 7-00, the time interval will be only 8 hours - this is not enough for rest and recovery digestive system... The same applies to cases of "night snack". If your meal schedule is shifted due to work or life circumstances, schedule your meal times so that your digestive system has a minimum of 10 hours of rest from eating.

Serving Ratio and Calories Throughout the Day

It is desirable that the amount of food consumed is more or less evenly distributed throughout the day. The ideal indicative ratio is:
Breakfast - 15% of the diet
Lunch - 25%
Lunch - 35%
Dinner - 25%
You do not have to calculate the percentage in detail, it is enough to estimate by eye and distribute the planned volume of what should be eaten, so that the most hearty meal is lunch, lunch and dinner - about the same, and breakfast is light, but nutritious. But most importantly, make sure that there is no serious imbalance: for example, coffee for breakfast, lunch - a cookie, lunch - a couple of apples, and after all that, a dinner consisting of five courses, soup, meat, carbohydrates, dessert.

What exactly is appropriate to eat in different meals is always an open question, including for nutritionists, the classic option is the following division: carbohydrates for breakfast, for lunch, vegetables and dairy products for dinner. For example, breakfast - porridge, fruits; lunch - a sandwich; lunch - meat () dish with a side dish, soup; dinner - vegetables in any form, cheese, cottage cheese. But of course, selection of products depends not only on expediency and usefulness, but also on availability. Although it is most physiological to eat meat for lunch, it is not available to many: it is more convenient to eat something lighter at lunchtime at work, and leave the meat for a solid dinner at home.

The best guide and assistant in drawing up a suitable diet is always individual approach: consider all the features of your lifestyle, as well as information about the most successful with medical point view of the timetable. To simplify the task, answer the following questions:

Is it convenient for you to have a hearty breakfast every day?
- Can you eat a solid meal at lunchtime - or main reception food for you - dinner?
- Are you eating too late? Does 10-11 hours pass between dinner one evening and breakfast the next morning?
- What exactly do you prefer for breakfast, lunch and dinner?
- What is your most nutritious meal?
- On what points can you adjust your regime to a healthy diet, and over what conditions of your life, on the contrary, do you have no control over?

Remember that the main sign of a suitable, personally successful diet for you is the fact that you can stick to it for a long time, ideally, all your life. Don't force yourself to live on a schedule that you are guaranteed to break anytime soon.

Meal time affects general state health, as well as maintaining a figure. The American Heart Association's journal Circulation published a Harvard study showing that men who skip breakfast have a 27% increased risk of heart disease.

Eat breakfast yourself

Studies show that skipping breakfast leads to snacks and unhealthy diets throughout the day, as well as spikes in blood sugar that can trigger diabetes, increase blood pressure, raise cholesterol levels, and thus lead to heart disease. What you eat is important and when you do it. The basis of a full breakfast is "long" carbohydrates, some healthy fats and protein. For example, soft-boiled eggs, vegetable salad, and whole grain breads. Or unsweetened oatmeal with nuts, berries and fruits.

The best time for breakfast is within an hour after waking up. It doesn't matter if you are an "owl", "a lark" or "a dove" - \u200b\u200bit is advisable to accommodate breakfast within the time frame from 6.00 to 10.00.

Morning snack

This is an optional meal and depends on when and what you had breakfast. But if breakfast was early, then you should not starve before lunch. “It's important to understand that it takes our bodies 2 to 4 hours to digest and metabolize food,” says Jim White, spokesman for the Academy of Nutrition and Diet (USA). If, after this time, you have a healthy snack, then you will not have spikes in blood sugar, you will have a stable energy level and you will be able to control yourself at lunch. White suggests a handful of almonds to eat. Other options include natural yogurt, vegetable cuts, apple and nut butter, and whole grain crackers.

Do not delay with lunch

In 2016, the American Journal of Clinical Nutrition published a study showing that an early meal helps maintain a healthy weight. It should not be later than 15.00.

Lunch is traditionally the most dense meal. It can include carbohydrates from sources such as potatoes (preferably baked), pasta (from whole wheat), and whole grains. A vegetable salad or vegetable side dish is a must-have on your table! The protein source is lean meat, poultry, fish, seafood, legumes, or tofu. Remember to rotate your protein sources daily. It is undesirable to eat meat more than 3 times a week, the same applies to fish and poultry. Leave no meat for 1-2 days a week to allow the intestines to rest.

If you want to pamper yourself with sweets, it is best to do it just in the daytime, since the dessert will do the least harm to your figure.

Just like with breakfast, you can have a snack 2-4 hours after lunch.

Early supper

The ideal time for dinner is 19.00. Thus, you will give your intestines the opportunity to "cleanse" at night. Dinner doesn't have to be heavy. Vegetable soup, light meals of vegetables and cereals, salad, green smoothies are great for an evening meal. If you need animal protein, fish or poultry is best for dinner. Avoid eating meat in the evening, which can lead to digestive problems and poor sleep.

Don't be afraid of carbs in the evening, even if you want to lose a few pounds. Whole grains, breads and pasta will not hurt your figure because they contain fiber. Simple pasta, white bread, potatoes, store-bought buns, candy and biscuits should be avoided in the afternoon.

Closer to bedtime with severe hunger, you can afford a glass of kefir or yogurt without sugar and flavorings.

Nutrition before and after sports

On the days when you are actively involved in sports, the diet may change slightly. Approximately an hour before exercise, it is desirable to get energy from quality carbohydrates - for example, whole grains with vegetables. Closer to training, you can eat any fruit. For an hour after physical activity, especially strength training, support your strength with a protein snack. This can be a protein shake, cottage cheese, natural yogurt with nuts and berries, poultry or fish with green salad, whole grain sandwich with nut butter.

When we try to stick to our chosen diet, we pay great attention to what we eat. But at the same time we absolutely do not think about exactly when it is better to sit at the dinner table, how many times during the day we should eat and what will happen if we decide tightly.

The standard number of meals per day is three. And that's if you're lucky. Some people mistakenly believe that if they stop eating altogether or limit their meals to once a day, they will lose weight in half the time. But usually such experiments lead to nothing, except stress and health problems.

It is advisable to eat every 3-4 hours.This improves fat burning, prevents the release of excess insulin into the bloodstream, allows leptin (a hormone that regulates energy metabolism) to work its magic and control appetite and metabolism. It also keeps the balance of the production of cortisol, the stress hormone, under control.

Don't skip breakfast! Our grandmothers were right when they said that the day should be started with a good hearty breakfast. It gives you the energy to start a long, rewarding day. If you skip breakfast, very soon the feeling of hunger catches you by surprise and you begin to interrupt the feeling of hunger with everything that comes to hand. And in offices, you usually come across sweets and cookies.

Don't eat three hours before bed. Eating before bedtime raises body temperature, increases blood sugar and insulin levels, and decreases melatonin and growth hormone production. All of these factors affect sleep and the natural fat burning that occurs when we sleep. Besides, bad dream leads to the fact that we can overeat the next day.

If it so happens that you have time to eat before bedtime, it is advisable to eat light food with a low and high content.

Start your day with protein. To improve appetite control, it is best to eat protein at breakfast and leave carbohydrates for lunch or dinner. Tomato omelet is a great quick breakfast!

Never get down to strength training on empty stomach. For these activities, your body needs energy to get optimal results. But cardio workout can be done 30 minutes before meals.

This does not mean at all that you need to fill up right before training. Just don't start exercising if you haven't eaten for a long time and you feel hungry. Before the workout itself, you can have a snack with bananas, nuts or dried fruits - high in calories, quickly absorbed, provides the necessary energy and relieves hunger.

Focus on food.While eating, it is undesirable to be distracted by something that does not concern your lunch. Concentrate on your main activity, experience all the flavors, finally relax and rest. Your lunch is an island of peace and tranquility amidst the stormy ocean of a working day.

First come the squirrels. When eating, eat protein foods first, and then everything else. Proteins send a signal to your brain that your body is full. This way you eat as much as you need.

Drink alcohol after meals. If you decide to have a drink with dinner or any other drink, it is better to do so after you have eaten, rather than during. Drinking alcohol after meals increases the production of hormones that control appetite and digestion.

And if you decide to drink white wine in the evening - keep in mind that it increases your appetite and the chance that you want to eat is very high.

“You need to eat 2 to 4 times a day. And no snacks. ” Conversation with a specialist in the management of health resources, candidate of medical sciences Andrei Beloveshkin, author of the beloveshkin.com blog.

Today a lot is said about products, but the most important thing is missed - the diet and the time when we use them. The time factor can be different: how many times a day we eat in time, how much time passes from the first to the last meal, whether we eat in small portions or are fully full, how much clean time between any meals.

Our intestines are not just a barrel into which we mechanically throw food. The digestion process is regulated by a variety of hormones, and the level of these hormones, which affect the absorption of foods, varies at different times of the day. In the morning, for example, when we wake up, there is more of the stress hormone cortisol, by the evening it becomes much less. And the level of fluctuation of these hormones depends on how the process of distribution of products goes.

- Those. I will eat cottage cheese in the morning and I will eat cottage cheese in the evening - will it be assimilated differently?

Not really. It will be assimilated in about the same way. It's just that in the evening and in the morning it will have different effects on hormones, and they, in turn, on metabolism. For example, fast carbs in the morning can help you effectively replenish liver glycogen stores that have been depleted overnight. But these same carbohydrates late at night will lower the growth hormone levels, which are responsible for fat burning and muscle growth.

- What is preferable to eat in the morning, and what in the evening?

Much depends on whether a person has significant physical activity and what they are. The proverb “bread is the head of everything” was relevant when the peasant worked in the field all day and burned at least 6,000 kcal behind a plow. So much is now on average burned by a semi-professional athlete. And if we take an average office worker who goes to the gym for an hour twice a week, then he burns an additional 500 kcal per session. His daily calorie burn will be no more than 3.000 kcal. Therefore, he needs to eat at least two times less than the same peasant from the past or a semi-professional athlete. The more a person has physical activity, the more carbohydrates in the diet he can safely afford.

Some fitness trainers recommend leaning on porridge in the morning, but this advice may only work well for themselves - because they exercise all day, and not work at all for you - because you sit in the office all day, and the fate of the same porridge is your body will be different. The only exceptions are those cases when in the morning you go to the gym or, for example, to the pool.

For an office worker, it is best to make protein the main ones for breakfast, combining them with a moderate amount of vegetables. The body has nowhere to store amino acids, so it has to "spin" and burn them. Here is the light energy that a person receives.

Those. a person who has an owl in his soul, but the working environment compels him to be a lark, should he get up earlier to cook steamed fish for breakfast with vegetables?

The simplest - it can be the inclusion of a double boiler with one click. Fish on one tier, vegetables on the second. Turned on - 25 minutes, and you're done.

- What foods should be consumed so that you do not feel hungry for a long time?

The most, in my opinion, the best option is legumes. They have enough protein, plus they have the effect of a second meal. They perfectly stabilize the fluctuations in blood sugar. After legumes, if you eat enough of them, there is no desire to snack. The main problem with them is that you need to cook them correctly (be sure to soak them overnight in a warm place) and choose the ones that are right for you. Because there are cases when a person does not tolerate red beans, he puffs up from them, and lentils go with a bang. You can use them to cook soups, porridge with herbs or something like hummus, which is made from chickpeas.

Whole grain cereals are also good. The most budgetary Belarusian option is whole oats. It must be soaked for the day before cooking. It is slowly digested and maintains a state of satiety for a long time. It is better to eat at lunchtime, so that you can wait for dinner consistently without snacks.

- What about snacks?

Snacks and biting are a very serious threat to the figure and not only. Their danger is not only that they disrupt the work of hormones. Many people do not appreciate how important clean intervals between meals are. Under the snacks, stress seizing is masked and simply stimulation of oneself with fat-sweet-salty, which has the character of dependence.

Often times, people simply do not finish their main meals. Therefore, they want to eat. We are afraid of the feeling of satiety, because everywhere the thoughts are broadcast that you need to leave the table a little hungry, and start eating when you are not yet completely hungry. From these instructions it follows that a person should be constantly and not hungry, and not full, and is in a kind of half-dissatisfied state. In my opinion, all this is complete nonsense.

There are simple rules: you need to work up your appetite; eat when you have physiological hunger; and get up from the table when you are clearly sure that you are full. There is a nuance: if we eat without feeling hungry, we will overeat anyway. The feeling of fullness can only be properly caught when you sit down at the table hungry. Only against the background of hunger are you able to understand that after eating, you are sufficiently full.

There was research. They took two groups of people: one ate only when they really wanted to eat, the second - strictly according to the clock. The calorie content of food was the same for everyone. The first group lost weight, the second remained at the same weight.
When we are hungry, the body, as it were, says that it has a place in the liver and muscles for glycogen, and those calories that we eat, they will go where we need it: to the muscles, liver ... And if we do not want to eat, and at the same time if we eat the same calories, they will go to fat.

- When is the best time to eat fruit?

As you may have guessed, I am against snacks. Therefore, I recommend eating fruit in the main meal as a dessert.

- Those. in the morning I eat protein and vegetables, for lunch I eat whole grains or legumes, and for dinner?

The main requirement for dinner is that you must fall asleep before the feeling of hunger appears, for this you can either go to bed earlier or have a full dinner. When you haven't calculated something, the hunger hormone ghrelin will keep you awake. When we fall asleep, our body stops resting and calmly burns fats, and the feeling of hunger does not torment us. And snacks in the evening cause a much more tangible damage to metabolism than snacks during the day. Therefore, it is better to have supper 3-4 hours before bedtime.

For example, I usually eat twice a day. I have a hearty lunch at about 14.00, and this is enough for me all day. On days when I train or walk a lot, I have dinner.

More healthy is the desire to eat in the morning, and not in the second. The light causes a breakdown in this rhythm. Long daylight hours, especially LED light from lamps, gadgets and monitors, suppresses the release of melatonin (a hormone for sleep and longevity) and blocks the burning of brown fat. The body thinks that it is day now and needs to eat during the day. Therefore, in the evening, use dim low light and good old incandescent lamps, as well as computer glasses that reflect excess blue spectrum from monitors. You can install a special free program, for example f.lux, which will automatically make the evening on your monitor.

Remember that health is in your own hands. And even small lifestyle changes can greatly improve it. What exactly to do? Listen to your body and learn about health. The basic rules of the regimen, food, physical activity are easy to figure out for yourself. This is what I do - I teach health. Everyone can learn to eat right.