You have to eat 3 times a day. How much to eat to gain muscle mass

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Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion Krasnodar Territory according to IPF. 1st category in weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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The date: 2012-10-25 Views: 130 197 Grade: 4.8

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I want to tell you one case from my coaching practice. A couple of months ago, a woman who weighed 76 kg came to my gym. She was overweight at about 16 kg, and she dreamed of getting rid of it. I figured that with a systematic weight loss (1 kg per week) for 3.5 - 4 months, this can be achieved.

I advised her to eat 4 times a day. It should be noted that she trained 6 times a week. Mon, Wed and Fri - strength training with supersets (). And Tue, Thu and Sat - ran on a treadmill for 50 - 60 minutes. That is, the volume of work for the week was very large.

In addition, I advised her to limit herself to sweets and fats, but not to limit herself to carbohydrates. Or at least not hard limit. Since with such frequent and intense training, the body requires a fairly large amount of carbohydrates to recover. And their lack would quickly lead to overtraining and the inability to continue to fully train.

For the first 3 weeks everything went according to plan. She lost 1 kg per week. Moreover, the volumes went faster than the weight, since the muscles are heavier than fat. The percentage of muscle in the body became more, and fat - less. The body became more dense. Therefore, even minus 1 kg per week is good.

But then the weight loss stopped. The next 3 weeks, the weight did not decrease by a single gram. I did not see the need to increase the load even more. Since the amount of training work was already more than sufficient. So, the reason had to be sought in the diet.

According to her, she already used about 1200 - 1300 kcal per day. Which was also more than enough. Since she spent about 1900 kcal per day. In general, in my view, we did everything right. It was impossible to further reduce the caloric intake or increase the volume of the load. Otherwise, it would inevitably lead to overtraining.

But the fact remained. 3 weeks the weight did not change.

Then one trainer advised her to eat not 4, but 6 times a day. And on schedule. So that the break between meals is from 2.30 to 3.00 hours. And the weight immediately began to fall at a rate of 2 kg per week! And she ate about the same and trained in the same way as before. That is, the only thing that has changed is the number of meals from 4 to 6.

After thinking, I realized that this is fully consistent with my knowledge of physiology. And here are the conclusions I came to:

1. The more often a person eats, the faster his metabolism (fat breakdown). This is due to the adaptive reactions of the body. Rare nutrition encourages our body to store more fat. With frequent meals, the body "does not see" the need for this.

2. A sign that you are not eating as often as your body would like is hunger. With 4 meals a day, my ward was constantly hungry. When she switched to 6 meals a day, the attacks of hunger ceased to torment her.

Good day, my dear readers. For many, weight loss is associated with a round-the-clock stay in the gym and a hunger strike. Yes, physical exercise have a positive effect on forms. 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 right diet will help to say goodbye to excess weight without much difficulty, without harming the body.

I'll tell you a secret - when fighting for slim figure allowable large number of products. However, you need to be very serious about the choice of food that you will consume. When losing weight, foods that speed up metabolism are very good. For details on what you can enjoy, read the article "". Here I will briefly talk about each food group.

Cereals

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

In addition, the consumption of cereals is beneficial in that 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

This is a valuable protein, so necessary for building muscle tissue. Refusal of meat during weight loss 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 giving preference to lean meats - stay beef, rabbit, chicken or turkey. Also add eggs 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. Choose . For example, flounder, tuna, cod, pollock, etc. And don't forget the seafood. Include shrimp and squid in your diet.

When it comes to protein, don't worry about going over 20-30 grams at a time. He'll get used to it later. I recently read an article, so there they offer even more to eat. Include any protein in every meal.

Vegetables

This food group is low in calories. Also, vegetables are rich in fiber, the digestion of which the body spends a large amount of energy. Vegetable fibers improve the functioning of the digestive tract and normalize metabolism. In addition, fiber does not allow the fats that come with food to be completely absorbed.

• cabbage (cauliflower, white cabbage, broccoli);
• tomatoes;
• cucumbers;
• pepper;
• vegetable marrow
• turnip;
• celery (root), etc.

Fruits

Most fruits are low in carbohydrates. Therefore, they do not provide special influence 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.

Much has been said about the impact of proper nutrition on health. However, most people treated this topic negligently, and still treat it today. We prefer quick snacks in fast foods to healthy homemade food, overeat very often, do not pay attention to the composition of food, etc. Let's see how much a person needs to eat per day and what kind of food for the body to work properly.

Proper nutrition

Very often, many of us confuse this concept with diets. Now we will try to prove that this opinion is fundamentally wrong. There are several laws of proper nutrition:

• The ratio of energy value to the energy expenditure of the body.
• The need for the body to obtain the components that are needed for normal life. That is why, if our diet is wrong and we do not get vitamins and other necessary compounds, then our body begins to suffer, which leads to illness. If we eat like this all our lives, then it is fraught with a fatal outcome.

A large number of people on earth today have overweight. It is he who is the main catalyst for the emergence chronic diseases. That is why scientists have deduced the norm of a healthy diet, in which the body consumes a certain amount of food per day, which is properly absorbed by the body and at the same time receives all the necessary vitamins.

If you lead a sedentary lifestyle, that is, spend very little energy per day, then you just need to eat less. In grams, a person should eat no more than 800 grams per day, but only if it contains the required amount of vitamins.

The energy value

Now let's look at how much you need to eat per day of foods containing certain vitamins. AT recent times experts have noticed a trend towards a decrease in the need for calories and an increase in the need for trace elements. The qualitative composition of food should contain the correct ratio of carbohydrates, fats, proteins and other vitamins in it. The most optimal ratio is as follows. On a daily basis, a person needs to consume 25-30% fat, 12-15% protein and 55-60% carbohydrates.

Thus, if we correlate the mass of a person with the required amount of nutrients, then we can calculate the required daily allowance for the body. For the average person, 120 grams of protein, 80 grams of fat and 400 grams of carbohydrates should be consumed daily. Thus, it turns out that average weight healthy food that you need to eat daily is 600 grams.

Proteins, the origin of which is predominantly animal, are found in milk, meat and other dairy products. Such proteins are considered the most useful for the body. Healthy proteins are also found in bread, seafood and potatoes, but they are there in smaller quantities, so you will have to consume much more of these products daily. The source of fats is meat, sour cream, milk, cheeses, as well as vegetable oil and nuts. Carbohydrates are found inside pasta and other flour products, legumes and berries. Vitamins necessary for life are found in berries, vegetables and fruits.

Thus, in addition to 600 grams of vitamin food, a person needs to eat at least 200 grams of berries and fruits daily. Now it becomes clear how much a person needs to eat per day - 800 grams. It is this mass that must be divided into three daily meals. For example, eat 300 grams of healthy food for breakfast, 300 grams for lunch and 200 grams for dinner. Do not forget to add berries and fruits to the diet. The portion should not be bulky. If you take a palm for comparison, then you can measure 5-6 palms for breakfast and lunch and 4 for dinner.

800 grams per day is an approximate portion for an adult who leads a mobile lifestyle. However, it is worth remembering that for a child it is necessary to reduce the diet, and for an elderly person, on the contrary, increase it. Thus, a child needs to eat 600 grams of proper food per day, and a person in years, at least 900 grams. However, it is worth remembering that it is impossible to determine exactly how much a person needs to eat per day, without knowing the characteristics of his body. Thus, the concept of proper nutrition in each case is different.

Food for weight loss

To lose weight and return the body to an attractive appearance, it is not necessary to go on a diet. It should always be remembered that diet is an extreme measure that should be taken only in a critical situation.

In order for your body not to gain weight, and in some cases even lose it, you need to eat a balanced diet. Let's look at the foods that are desirable to eat when the body is at the stage of losing excess weight.

Most useful product, according to nutritionists - this is an egg. boiled egg has a very large energy value and very light weight. Thus, if you eat eggs daily for breakfast, then in a month you will notice that you have lost at least a few kilograms.

Next on the list of foods that promote weight loss is white cabbage. It can be eaten both fresh and pickled, beneficial features it does not disappear.

Also very important for proper digestion potatoes, which are a source of fiber and protein. To lose weight and still get what you need useful substances, it is important to learn how to cook this product correctly.

To lose weight, try to replace your usual foods with fruits. They have a high energy value and low weight.

Now you know how much a person needs to eat in order to lose weight without harming their own body, limiting themselves only to proper nutrition.

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How many times a day should you eat? This question is considered the most common among women who are trying to lose weight, athletes, pregnant women and even teenagers. Our overall well-being and energy boost depend on our nutrition.

Proper nutrition should be the main goal of any person, regardless of age, and this should be given a lot of time and attention. Let's try to figure out how much it costs to eat to lose weight, weight, during pregnancy, adolescence.

How many times a day do you need to eat to lose weight

This question is considered the most popular among women. There are cases when the male half of society is given to them. To reset excess weight it is necessary to consult with a nutritionist first, who will at the same time help to establish the cause of your fullness, because there are times when extra pounds appear not only due to overeating and “night snacks”. In order to lose weight, a person should properly organize a meal, but also make this technique balanced.

Very often, overeating during a diet happens due to the wrong regimen. You can not eat a lot and rarely, it is better to eat a little, but often. Since weakness and malaise appear due to the fact that the blood sugar level drops, a person in such a situation eats more than he should. Therefore, it is better to maintain blood sugar at the same level and prevent hunger.

Adviсe:

• It is necessary to take food up to five to six times a day, in small portions.
• Be sure to calculate daily allowance calories to share with each meal.
• It is recommended to chew food thoroughly, eat more than 20 minutes. So while eating, a gradual saturation of the body comes, and then you will not be able to eat too much.
• The last dose is no later than three to four hours before bedtime.
• For dinner, it is better to eat protein, vegetables.
• Let breakfast be nutritious.
• Snacks are fruits, nuts.
• Every day it is recommended to drink 2-3 liters of liquid, about water balance read .
• Let the diet consist of protein foods, fruits, vegetables, cereals.
• Drink no more than two glasses of juice daily.
• If there is a desire to eat something “harmful” or high-calorie, then it is better to do this before lunch.
• Half an hour before a meal, drink 300-350 ml of water.
• In the morning, before breakfast for half an hour, you should drink 1-2 glasses of warm water.
• In the daily diet, it is recommended to include foods that contribute to the intensive burning of subcutaneous fat.

Meals 5-7 times a day

Positive aspects: efficiency increases, hunger attacks do not torment, metabolism improves.

Negative points: temporary restrictions, slow burning of subcutaneous fat.

Meals 3 times a day

Pros: Rapid fat burning, easy calorie control, hunger training.

Negative points: there are bouts of hunger, poor absorption of nutrients.

Eating three times a day is suitable for people who are unable to control a single calorie intake. Eating five to seven times a day is suitable for people who lead active image life and exercise.

How much to eat to gain muscle mass

This question is of interest to athletes and beginners in this matter. It is considered one of the main ones, which includes the basis sports nutrition. It is worth paying attention to especially beginners in sports, because if the diet is made incorrectly, then one should not expect positive results.

The principles of proper nutrition for professionals:

1. Eating more than six times a day. Eat in small balanced portions.
2. Balanced diet. The composition of the food taken must be of high quality. It is recommended to eat less than 80 g of carbohydrates, 10 g of fat, 60 g of protein at a time. Violation of this rule leads to extra pounds, stop gaining muscle mass.
3. Different meals on the day of training, rest. Recommends eating more food in the morning after workouts. In the evening you need to eat less.

Therefore, in order to achieve what you want, you need to constantly adjust your diet, on days of rest and training.

gain weight how to eat

Below are tips that will help many people to gain weight correctly, but still not get fat.

Helpful tips to gain weight:

• It is recommended to double the amount of food consumed at one time. If you have the opportunity to snack, you need to eat twice as much as you are used to.
• You need to eat every two to three hours. This is recommended for those people who really do not have enough calories in the diet. If you keep forgetting to eat, set an alarm. In the morning, eat as much as possible, immediately after waking up.
• Use of cutlery large sizes, filling them to the brim
• Eating right away. Proteins, carbohydrates should be taken in a ratio of one to one. This proportion helps the body recover intensively after physical exertion.
• Stick to a high calorie diet. It should be borne in mind that food should be high-calorie, but healthy. It is not recommended to consume whole vegetables, oatmeal, low-calorie soups.
• Be sure to control the amount of calories consumed so that food intake does not lead to obesity. It is recommended to keep a diary, write down the calorie content of foods. If signs of fat gain have been noted, it is better to reduce the energy value by 250 calories.
• minimum.
• You can't exercise on an empty stomach.

How much to eat during pregnancy

The period of bearing a baby is considered the most crucial moment in the life of every woman, so nutrition during this period is considered one of the main components. Every pregnant woman should know that proper diet depends not only on the full development of the baby, but her well-being. Next, nutrition by trimester will be presented.

First trimester. Due to the fact that this period of pregnancy is accompanied by toxicosis, nutrition must be correct in order to reduce such unpleasant symptoms. Each intake is minimal, the dishes are light, even lean, it is desirable to exclude seasonings, aromatic herbs from the diet. Pregnant women in the first trimester are best to pay attention to cereals, fruits, vegetables, meat. Whenever possible, drink as much water as possible.

Second trimester. During this period after toxicosis, you can please such interesting position, simplify your diet a little, allow it to expand. It is recommended to avoid overeating, so eat little but often. It is better to eat more meat, fruits, vegetables, foods rich in iron. It is necessary to limit the amount of salt in the diet to avoid swelling.

third trimester. During this period, in order to avoid attacks of heartburn, it is better to reduce portions, give preference to eggs, boiled meat, fish, poultry, scrambled eggs, dried white bread. Also, to avoid constipation, it is necessary to consume dairy products, steamed dried fruits, vegetable salads, boiled cabbage, beets.

How much to eat for a teenager

Adolescence is considered important for every person, since during this period the formation of an adult body begins. This period is fraught with many, both pleasant moments and not so much. It is very important in adolescence to eat right so that the body has enough of everything for full growth and formation.

How much and how

1. A teenager, like every person who takes care of his body, diet, is recommended to eat more than five times a day in small portions.
2. The diet of every teenager should contain the necessary amount of calcium, which is responsible for the development bone tissue and satiety.
3. For girls, it is recommended that daily diet sufficient amount of iron was present.

In addition to all of the above, fruits, vegetables, nuts, dairy products, seafood, and meat should be present in the diet of every teenager. It is necessary to try to make food intake not only nutritious, but also tasty.

findings

You read about how many times a day you need to eat. As a conclusion, we can say that human nutrition, regardless of goals, situations, should always be correct, balanced, moderate, then you don’t have to resort to extra diets and other ways of adjusting your body.

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Here - a selection of materials - the answer to the question: how much food to eat per meal?

3-4 tablespoons of cereal (with a "slide") - a decent portion. Maybe that's my understanding. A single meal should not exceed 500-700 g. Large quantity even healthy body not able to fully "recycle".

In general, I usually advise people to listen to their own body, because. each person is so unique (individual) that some advice "for everyone" is often simply meaningless, and sometimes even harmful.

If "your serving" exceeds 700 g, try to eat, say, half of the "usual norm", and then imagine that something distracted you (an important call, flood, fire, etc.) and return to the "meal" in 10 minutes -fifteen. If you are really still hungry, then your appetite will not be lost. The fact is that the feeling of satiety comes with a "time delay", especially when the food is refined and full of "taste stimulants".

In general, "the norm" everyone establishes itself. Just remember that undereating is always better than overeating. The body compensates for the lack of some "consumables", but working with a constant "overload" is much more harmful for it.

Sincerely, Valery, administrator of the Diamart store ().

Products of our diet

In the diet, it is more necessary to include those products that correspond to the season. That is, when there is a mass harvest of cucumbers, tomatoes, apples, etc. it is at this time that it is necessary to maximize their consumption by reducing the consumption of other products. During the berry season - eat berries as much as possible.

We need:

• a hearty breakfast (for example, cereals, borscht and soups, meat is the best time for it if you eat it),
• light lunch (salads, again you can eat porridge, dairy products),
• and the almost complete absence of dinner (kefir, fermented baked milk, tea, fruit, in extreme cases, a light vegetable salad).

It is better to eat more times a day, but in smaller volumes.

Human stomach: stomach volume and functions

To understand how much you can eat - look at normal volume of the stomach and its functions.

Eat away from volume your his stomach: volume food together with liquid at one time should be 2/3 volume your his stomach. Since the food consumed should not stretch stomach. It is also necessary to take into account not only how many, but also what we eat.

The main function of the stomach is to store and partially digest food. This process is carried out due to the complex interaction of the stomach and other organs. digestive tract. This interaction is carried out through the nervous and humoral regulation. The food bolus consisting of chewed food and saliva enters the stomach through the esophagus. Food masses linger in the stomach for 1.5 - 2 hours.

The volume of the human stomach before eating is approximately 500 ml. In the filled state, it can increase to four liters, on average, filling occurs up to one liter. Keep in mind that this volume also includes liquid. However, the size of the stomach can also depend on the physique and individual features organism. The empty stomach reaches a length of 20 cm, while the anterior and posterior surfaces touch each other, the full stomach stretches up to 24-26 cm, the walls move away by 8-9 cm.

The total volume of the stomach varies from 1.5 to 3 liters in different people. The main factor in the primary processing of food is gastric juice containing enzymes, hydrochloric acid and mucus. Enzymes of gastric juice partially break down the proteins and fats contained in food. Hydrochloric acid provides denaturation of proteins and complex sugars, preparing them for further breakdown, destroys microorganisms that come with food, and also converts ferric iron (Fe3+) into ferrous iron (Fe2+) necessary for the process of hematopoiesis.

The production of gastric juice begins even before the start of a meal under the influence of external stimuli (the smell of food, the type of food, thoughts about food, or the approach of the usual meal time), which trigger chains of conditioned reflexes. However the largest number gastric juice is secreted when food directly enters the stomach. This irritates the nerve fibers of the submucosal plexus and directly the cells of the glands of the stomach. Total gastric juice produced per day can reach two liters. Content of hydrochloric acid in gastric juice provides a very low pH, which at the peak of secretion drops to 1.0-1.5.

The production of mucus by the epithelium of the gastric mucosa also increases during digestion. The complex organic compounds contained in the mucus form a colloidal protective barrier of the stomach, preventing self-digestion of the stomach. Also, an important role in protecting the stomach wall from aggression by acid and enzymes has an adequate functioning of the submucosal network of blood vessels.

When a certain pH of the food bolus is reached, the pyloric sphincter relaxes (the rest of the time it tightly blocks the passage between the stomach and the duodenum), and muscle layer the walls of the stomach begin to contract in waves. In this case, part of the food enters the initial section of the small intestine (duodenum), where the digestion process continues. Since the penetration of food into small intestine production of gastric juice stops.

In addition to the main function of the accumulation and primary processing of food, the stomach performs many equally important functions:

• Destruction of microbes coming from food;
• Participation in the metabolism of iron necessary for the process of hematopoiesis;
• Secretion of a specific protein involved in the absorption of vitamin B12, which plays an important role in the synthesis of nucleic acids and the transformation of fatty acids;
• Function regulation gastrointestinal tract through the release of hormones (gastrin, cholecystokinin).

Imagine what happens if you eat more food than the volume of the stomach. The stomach will stretch and begin to displace and squeeze nearby organs: at the top of the lungs (it will become more difficult to breathe) and the heart (the heart will start to work more often, a heartbeat will appear), on the right side the liver (it will start to stab in the right side), on the left side of the spleen (the blood flow will slow down, it will begin to pull to sleep ), below the intestines (the food in the intestines will begin to be compressed, not absorbed, turned into stones, and deposited in the intestines for life, the weight will increase only due to such food stones).

Product Compatibility

The second nuance that must be followed when eating: this product compatibility. The fact is that the valve connecting the stomach and duodenum opens only when the stomach is fully done its work ( plant food digested in the stomach for about 30 minutes, eggs - 45 minutes, cereals - 2 hours, meat - 4-6 hours).

The time of digestion of food in the stomach (provided that the stomach is empty before this):

Water - Almost instantly enters the intestines
Fruit juice - 15-20 min
Vegetable juice - 15-20 min
Vegetable broth - 15-20 min
Majority raw vegetables, vegetable salads without oil - 30-40 min
Vegetable salads with vegetable oil - up to 1 hour
Water-rich fruits and berries - 20 min
Oranges, grapes, grapefruits - 30 min
Apples, pears, peaches, cherries - 40 min
Different kinds cabbage, zucchini, corn - 45 min
Boiled vegetables - 40 min
Root vegetables: turnips, carrots, parsnips, etc. - 50 min
Vegetables containing starch (potatoes, Jerusalem artichoke, etc.) - 1.5-2 hours
Kashi: rice, buckwheat, millet, etc. - 2 hours
Legumes - 2 hours
Sunflower seeds, pumpkin seeds, etc. - 3 hours
Nuts - 3 hours
Dairy products - 2 hours
Egg - 45 min
Fish - 1 hour
Poultry meat - 2.5 - 3 hours
Beef - 4 hours
Lamb - 4 hours
Pork - 5.5-6 hours