Where is the truth, and where is the invention, the head of the regional nutritional center of the Moscow Regional Research Clinical Institute named after. Mf Vladimirskiy Inna Sergeevna Pichugina.
Myth 1. There are special diets for the "elimination" of fat only from the abdomen and hips.
Not true
I. P .: - There is no diet that can correct certain parts of the body. To solve the problem of the hips and abdomen is possible only with a total weight loss. If you want to reduce the volume of the waist and hips in relation to the overall proportions of the figure, various cosmetic procedures (SPA, wraps, manual or apparatus massage) and physical exercises that affect the subcutaneous fat in a specific area will be effective.
Myth 2. Before 12 you can eat anything, after 18 you can not eat anything.
Not true
I. P .:- Recommendations to limit yourself to food after 18 hours do not have any scientific justification. Light dinner is not contraindicated, but the last meal should occur 3-4 hours before bedtime. As for the statement that up to 12 you can eat as much as anything, it also does not seem to be true. If in large quantities there are simple carbohydrates - that is, sweet and flour, for example - I very much doubt that unpleasant consequences can be avoided. And it makes no difference what time you eat it all.
Myth 3. Even on a diet you need to eat breakfast tightly and regularly.
true
I. P .:- Breakfast is a must! As a rule, for most working people the next full meal is possible only in the evening, and after all, to maintain normal digestion, weight and, consequently, health, regular meals are necessary. The intervals between meals should not exceed 5 hours, as the food should not only be received, but also absorbed, providing food to every cell in the body. So, depriving yourself of breakfast, you miss a rare opportunity to eat normally. What to eat for breakfast? Suitable porridge, dairy products, scrambled eggs, cereal bread.
Myth 4. Losers need to give up bread.
Not true
I. P .:- Replace bread made from high-grade flour to grain bread without flour - and there will be no problems with the figure. After all, the dietary fiber of bread contributes to the normalization of metabolism, which means it helps to reduce weight, cleanses the body of metabolic products and toxins, removes excess cholesterol and sugar, improves the motor function of the intestine. In addition, all biologically active substances and vitamin E remain in whole grain bread.
Myth 5. To lose weight, you must use sugar substitutes.
Not true
I. P .:- There is such a sugar substitute made from vegetable raw materials - stevia (honey grass). Extract is extracted from it, which is 200 times sweeter than sugar. Stevia does not increase blood sugar levels, thereby not triggering insulin release. Then, as it is elevated levels of insulin contributes to weight gain, and fat is deposited mainly on the stomach.
However, a healthy person still does not need to eat products for diabetics (and sweetener is one of them). For weight loss, I would recommend a balanced diet with the exception of the consumption of simple carbohydrates: chocolate, cream products, cakes, cakes. Also exclude glazed cheese curds, curd mass, muffin (products made from puff and shortcake dough), halvah, creamy ice cream. Those who cannot eat without sweets can eat dried fruit, honey, sometimes marshmallow, marshmallow (in reasonable quantities).
Myth 6. With age, all women grow stout, nothing can be done about it.
Not true
I. P .:- Women at a certain age really begin to gain weight: during menopause, the production of female hormones is reduced, and this contributes to the formation of fat deposits. The threat of hypertension, atherosclerosis, diabetes mellitus, coronary heart disease and others also increases.
However, it is possible to treat the symptoms (and carry out prophylaxis) of the menopausal syndrome - and the right way of life and a balanced diet take not the last place.
To maintain shape, it is necessary to reduce fat intake. Exclude from the diet foods that contain "hidden" fats: sausages, curd snacks, curds, pastries, chocolate. The food must be baked in the oven, cook, simmer. Consumption of animal products in combination with physical activity allows you to save muscle tissue. Enter into the diet of fish (2-3 times a week). Sea fish oil contains polyunsaturated fatty acids (PUFAs), which help reduce cholesterol fractions in the blood. In addition, fish oil contains vitamin D, which plays a key role in the metabolism of calcium, and thus protects against osteoporosis. The source of protein are seafood: shrimp, squid, mussels, which contain PUFAs, B vitamins, iron, calcium, iodine. Also in the arsenal of modern medicine there are also drugs that will help improve your well-being and control weight, they can be prescribed by a gynecologist-endocrinologist.
Myth 7. Vitamins should be taken only in winter, in summer there are enough fresh vegetables and fruits.
Not true
I. P .:- According to statistics from the Institute of Nutrition of the Russian Academy of Medical Sciences, vitamin C deficiency is found in 100% of the population of Russia, vitamin B deficiency in 70%, beta-carotene deficiency (the precursor of vitamin A) in 60%. So everyone needs vitamins, but in order to prepare for holidays and sunbathing - all the more.
In order to get a sufficient dose of vitamins, a modern person needs to eat right and additionally take vitamin complexes. Beta-carotene, vitamins of group B, especially PP and B12, help to strengthen the protective upper layer of the skin, they are rich in vegetables and fruits, fish, cottage cheese, buckwheat, almonds, and whole grain bread. The sun's rays reduce the vitamin C content in the skin, so try to eat currants, citrus fruits, kiwi, bell peppers, greens, tomatoes, etc. more often.
However, technical progress, unfortunately, has entailed an increase in the share of refined and preserved foods with lower vitamin value. For example, in the manufacture of high-grade flour, up to 80-90% of all vitamins are lost, so it is better to use dark or cereal grades of bread. In general, every adult should take advantage of any available vitamin-mineral complex. The main thing is to focus on compliance with the daily needs of the body.
Myth 8. Acne appears to be sweet.
Not true
I. P .:- We are what we eat. The health of our skin really depends on the state of the digestive organs and the nature of the food consumed. However, do not blame sweets for everything. Usually, people with problem skin, first of all, recommend a diet that is gentle on the gastrointestinal tract. And this is a rejection of smoked meats, spicy foods, fried foods, meat broths, sausages, pickles, mayonnaise, ketchup, alcohol, coffee, cocoa, carbonated sweet and fizzy drinks. Do not eat canned foods and convenience foods. It is better to eat a sandwich of whole-grain bread with butter than a bowl of cereal with sugar and flavors. It is better to drink green tea with honey or dried fruit, than to eat sweet yogurt with a monthly shelf life. It is better to prepare a sauce for pasta from tomatoes and herbs, than pour them with ketchup. You are recommended natural food without preservatives. Cook yourself.
Myth 9. Pregnant women should eat whatever they want.
Not true
I. P .:- Nutrition in the first months of pregnancy should be balanced in protein, fats, carbohydrates and caloric intake. Because everything that a child needs for growth is obtained from the mother’s blood. Animal proteins should be consumed necessarily: at the expense of meat and fish, low-fat varieties, dairy products, eggs. This is about 100 - 150 g of veal or beef, or 150 g of cod, perch, redfish, hake. Low-fat cottage cheese - 100 g, cheese - 50 g, fermented milk drink - 200 g. It is enough to eat no more than 2 - 3 eggs per week. The remaining proteins (vegetable) will go through the use of vegetables, fruits, legumes, cereals. For example: buckwheat porridge crumbly - 200 g, vegetables - 100 g, fruit - 300 g
The amount of fat in this period is 80 g. It is enough to consume 25-30 g of unrefined vegetable oil per day. If you are prone to fat, then you need to even reduce the consumption of fat per day.
But the need of a pregnant woman in carbohydrates increases - up to 400 g per day. Just keep in mind that with obesity and the propensity for it, the amount of carbohydrates must be gained at the expense of whole-grain bread, grain products, and not candy. It is advisable to include in the diet broth hips, use multivitamins for pregnant women as directed by a doctor. Milk and dairy products are the main suppliers of calcium. Natural salmon, mackerel, cod liver, dried mushrooms, green peas are rich in phosphorus. Vegetable products are rich in magnesium, especially sea kale, watermelon, wheat bran, apricot, oatmeal, beans, millet, peas, buckwheat and pearl barley, mackerel, squid, eggs. Including these products in the diet (1 egg, whole-grain bread 100 g, oatmeal on milk 50 g of flakes + 150 g of milk, 100 g of watermelon), you will provide the daily requirement for magnesium for a pregnant woman (450 mg) .
And be sure to take daily walks from 40 minutes to 1 hour. With a tendency to gain weight, one unloading day per week (meat or fish) is also recommended.
Myth 10. When gastritis lose weight is absolutely impossible.
Not true
I. P .:- If you eat right, you can successfully control your weight with chronic gastritis. Here are some recommendations for those who want to lose weight, but at the same time afraid to harm the stomach:
1. Eat no more than 400-500 g of food at a time, try to eat every day at the same time.
2. It is important to eat at least 4 times a day. The last meal is desirable three hours before bedtime.
3. Eat slowly, chew each piece for at least 25 seconds. Thus, the stomach receives pulp-processed food which is easy for it to digest. Plus, when you chew food thoroughly, the central nervous system receives information about the composition of the food and instructs the secretory sections of the stomach to produce the appropriate enzymes in the right amount.
By the way, this rule is very useful for those who want to lose weight: the saturation is felt much faster, respectively, you eat less and not fatten.
4. For the speedy restoration of the functions of the stomach in your diet should be enough protein (meat, poultry, fish, eggs, dairy products).
5. From the diet, eliminate foods that linger for a long time in the stomach and stimulate the release of hydrochloric acid. These are meat broths, stringy meat, sausages, smoked fish, pickles, fried dishes, saturated fats (beef, mutton, lard), margarine, rye bread, canned food, mayonnaise, ketchup, vegetables that cause bloating of the intestine (white cabbage, legumes, onions), alcohol, natural coffee, tea, cocoa, carbonated, sweet and fizzy drinks, chips.
Fitness experts and fans love to argue about the frequency of eating, but does an increase or decrease in the number of meals spur muscle growth and catalyze fat burning? Find out the whole truth!
In the world of bodybuilding and fitness, one of the most actively discussed topics is the optimal number of meals per day for building muscle, losing fat and increasing strength. Many eat every 2-3 hours. Some eat only once a day or for a small temporary window. Still others choose something in between.
Is there an ideal frequency of eating in terms of optimizing fat burning, accelerating muscle growth and increasing metabolic rate? Let's look at the typical judgments of people about the multiplicity of food and research that are behind these judgments. Finally, we will find out how often you should eat in order to reach your goals in the shortest way!
1st myth. Frequent meals speeds up metabolism.
People who eat many times a day often argue their position by increasing the metabolic rate. However, does an increase in the number of meals accelerate metabolism and help you lose weight?
When the consumption of the same amount of calories was distributed between two or six, one, three or five meals, there was no difference in the rate of basal metabolism in overweight people.
Several studies have been devoted to this issue, and the results are quite convincing. When the consumption of the same number of calories was distributed between two or six, one, three or five meals, there was no difference in the rate of basal metabolism in overweight people. Moreover, no difference in metabolic rate was found when comparing 2 and 7 meals per day in individuals with normal weight.
true
An increase in the frequency of food intake does not lead to an increase in metabolic rate with a constant caloric intake. In other words, the number of calories consumed is much more important than the frequency! Eat as many times as needed to cover your nutrient requirements day after day, and do not focus on the need to eat every 2-3 hours.
2nd myth. Eating 5-6 small portions makes you lose weight faster.
You probably said that eating 5-6 times a day, you can lose weight faster. In theory, everything sounds great - you eat more often, but still lose weight! However, scientific evidence is not so optimistic.
Most studies on the effect of the frequency of food intake on the dynamics of body weight have been carried out on people who are overweight and obese. With equal caloric intake of the daily diet, there was no difference in the rate of weight loss, although the subjects could eat one, three, six, five or nine times a day.
For persons with normal body weight, there was also no difference in body weight when comparing one and three, two and nine meals.
For persons with normal body weight, there was also no difference in body weight when comparing one and three, two and nine meals. Moreover, no differences were found in terms of weight change when comparing a diet with one and five meals in participants with normal weight.
true
Apparently, the multiplicity of food intake does not affect the maintenance or reduction of body weight with the same caloric intake. If you want to lose weight, try to get fewer calories than you spend, and do not chase the number of meals.
3rd myth. The more often we eat, the faster the muscles grow.
Many people eat many times a day in an attempt to build more muscle mass. Based on studies that studied the rate of muscle protein synthesis (the rate at which protein forms in muscles, is equivalent to muscle growth) after eating, some scientists concluded that 3-5 meals per day with an even distribution of protein are optimal in terms of maximizing the rate of synthesis of muscle protein and, consequently, the rate of muscle growth.
However, these studies were short-term, that is, the subjects were given rich food, then they evaluated the indicators of protein synthesis for several hours and made conclusions. (Well, not everything is so simple, but you caught the principle.) In fact, we need to look for more long-term data in order to understand whether the frequency of food intake affects muscle growth in the long run.
After studying the scientific work, which lasted from two to eight weeks, we will see the following picture. For overweight people as well as for people with a normal BMI, the number of meals per day did not have a noticeable effect on the dry weight. Even if the participants of the experiment followed a diet and ate six times a day, they did not receive any advantages in terms of maintaining muscle mass compared to those who ate three times a day.
The number of meals per day did not have a noticeable effect on the dry weight for both overweight people and those with a normal BMI.
Based on these studies, there is no reason to assert that the frequency of nutrition affects muscle mass. However, it should be noted that the above studies were not conducted on athletes who regularly lift weights.
To date, only one study has studied the relationship between the frequency of food intake and muscle mass in physically active individuals. Scientists from the University of Nagoya (Japan) selected male boxers and gave them 1,200 calories per day during the preparation for the fight. Half of the participants ate six times a day, the second half twice a day. For two weeks, more muscle was saved by those who ate six times a day.
It should be noted that the calorie intake was only 1200 calories per day, and protein intake - only 60 grams per day (approximately 1 gram per 1 kg of weight). These numbers are significantly lower than those followed by most men during the diet in order to maintain muscle mass. Therefore, these results should be interpreted with caution, and further research is needed on the multiplicity of food intake in athletes.
true
Most likely, the frequency of nutrition does not have a significant effect on muscle mass with a constant diet composition. However, additional research is needed on representatives of power sports. Focus on the consumption of adequate calories and protein (about 30 grams of protein with each meal), if you want to increase strength in training and stimulate muscle growth as much as possible.
Final word on power frequency
On the basis of available scientific data, the frequency of food intake cannot be considered a significant factor in terms of accelerating metabolism, burning fat or increasing muscle mass. This is confirmed in practice by people who use from one to eight or more meals per day. All of them were able to create a beautiful body and achieve their goals in fitness.
In other words, the best meal frequency does not exist. The total caloric and nutritional value of the diet plays a much more important role in the process of losing weight and gaining muscle mass. Find a frequency of nutrition that will allow you to consistently stick to a nutritional plan, and you will find yourself on the right path to achieving your fitness goals!
Good day.
We continue to look for bits of truth in a sea of conflicting information related to proper nutrition and weight loss. And such a question as the number of meals per day and portion size, has not yet received a clear and unambiguous answer. Personally, it seems to me that it all depends on what principles of nutrition for weight loss you adhere to.
For example, it requires a radically different schedule and size compared to. Because they have the same goal, weight reduction, and the approach is completely different. In Dukan, the decrease in total caloric intake is due to an increase in the diet of proteins, and in Protasov, due to an increase in the diet of vegetables (fiber).
So, I will try to sort out popular ideas about the time of eating and the amount of food, depending on what system they come from, so that there is an understanding of what will be more effective with your chosen method of losing weight.
What portions and how many grams you need to eat
In most cases, when it comes to losing weight, the basic rules are reduced to reducing portions, switching to split meals, separate meals, not eating after six, a ban on drinking liquids while eating, giving up flour and sweets. All called? Or do you still know some common rules that guarantee you weight loss in the shortest possible time? At the same time, these rules change over time. Remember, once it was considered the norm three meals a day. And today they advise five, and sometimes seven. Try to figure out how it is better. And I will try.
If you are too lazy to read and only the output is interesting, then I will not be original and I will immediately say: everything, as always, depends on the peculiarities of your body’s work. He works for everyone in different ways. It depends on age and on lifestyle and, of course, on gender. It’s impossible to give one universal recipe that will work well for everyone. That is why there are diets.
Diet is an attempt to create an equally effective way for all to lose weight. And since we are all different, then we have to take the smallest amount of food for the point of reference, at which absolutely every person is guaranteed to lose weight. Even not overweight.
So let's take these statements and try to look at them from the point of view of common sense.
How many times a day should I eat
In childhood we were told that the optimal amount is three meals per day: breakfast, lunch and dinner. Today's recommendations from nutritionists are completely different; you need to eat in equal portions, dividing them into 5-7 receptions. The point here is that if you throw food into the stomach often and slowly, the process of digestion and assimilation will go on evenly and not irregularly, as if you had eaten the same amount of food in one sitting. This is usually called fractional nutrition. How justified is it?
Different foods are digested during different times. Suppose you started eating not 3 times a day, but 6. It turns out that the interval between meals was two hours. It does not matter what kind of food you eat, it takes any 4 hours to digest and assimilate. Therefore, there will not be such an effect that for each subsequent food intake, all the food eaten before this is fully absorbed and the body is ready to accept and digest the next batch. And there is no such thing that smaller portions are better and faster absorbed. Any amount of food will be in the digestive system just as much as is needed for digestion. The only way it can help is to get rid of the heaviness in the stomach if you really overeat. Then splitting the dinner in two parts will facilitate the work of the stomach.
But this, all the same, in no way refers to losing weight. If you continue to eat the same food and the same amount on which you gain weight, then smearing it on the clock will not give any result.
And if you understand that the matter is in the amount of food and not in the number of meals and reduce portions, then there will be no gravity in the stomach.
As a result: frequent meals without reducing portions as a way to lose weight does not work.
What size should be portions
Oh, regarding this issue, there are so many recommendations that the head is spinning. “A serving should be with a palm,” “no more than 150 grams of food at a time,” and others.
But in fact, what is important is not what size your plate is, but what lies on it. I have often said that the most "dangerous" in terms of weight gain are carbohydrates. I don’t want to talk now about “fast” and “slow” carbohydrates and glycemic indices — about all this popular, but unnecessary information. I'm talking about the properties of carbohydrates when they are excessively injected into the body, stored in the form of subcutaneous fat.
Therefore, for example, when you eat mashed potatoes with fried chicken leg, the danger is not the fat on which the meat was cooked, but the potatoes. After all, fat is a very important element for our body; from it, and the cell walls are built, and the hair from it is healthier, and the nails are stronger. Therefore, the fat will go to work. But if there are enough carbohydrates in the body, then carbohydrates from potatoes will accumulate in the form of fat.
When to limit portions
To limit the intake of carbohydrates, low-carb diets are commonly used. This is a way of eating, in which carbohydrates are either completely removed from one of the meals, or left in each, but significantly reduced in quantity. Standard tips for avoiding bread, rolls, pastries and sweets are in essence one of the options for a low-carb diet, because these products are just carbohydrate bombs.
And it is precisely in the case when there are carbohydrates in each meal, it is necessary to control the serving size.
If you decide to lose weight according to the “need to eat less” method, then no wise advice on controlling the portion size “by eye” can help you. Only rigorous calorie counting can guarantee results. And it is very, very difficult.
For example, you ate one apple. Its caloric content is 52 kcal / 100 grams. And how many grams was your apple? And how many of these calories in an apple are represented by fiber, which is not absorbed, and whose caloric content, as it were, should not be taken into account? You have used from 30 to 70 kcal. You do not have a more accurate answer. And then you ate a baked apple. Its caloric value is 46 kcal / 100 grams. The difference seems to be minimal and not significant. But the baked apple loses liquid and if earlier it was a 100 gram apple of 52 kcal, now it weighs 2 times less and its caloric content is 23 kcal. Feel like this counting starts to annoy?
Weight Loss Size
That is why, with a diet that involves counting calories, it is recommended to make a minimum list of the simplest products and stick to it throughout the diet in order to clearly know how many calories you eat.
Suppose you chose buckwheat, chicken, tomatoes, eggs for your diet.
This means that in the next 2-3 months (or how much you are going to follow a diet), you will only eat these foods and only in one form. If you decide to cook the eggs, then you can no longer fry them for a change. Because fried eggs will have greater caloric content than boiled (due to fat). The same with chicken and other products. Only one type of cooking - no deviations. Because your goal on a low-calorie diet is to find out how many calories you need to eat per day in order for weight loss to begin.
In the future, you will need to eat a certain number of selected products throughout the week, and at the end of it look where the weight arrow has moved. If the increase or not changed, then it is necessary to reduce the serving size (for example, you ate 300 grams of chicken per day, and now you will have to cut them to 200). And, of course, all products must weigh and calculate calories. At some point, the weight will begin to decline, it will mean that you have found the calorie standard that you need in order to start losing weight. You will stick to it exactly until progress stops. And he will stop. After all, the less you become, the less calories your body needs.
But this is, in fact, a rather large topic, let me better write a separate article on it, so that there is an opportunity to highlight all the nuances.
As a result, for now I’ll say: it makes sense to control the portion size only when you clearly understand why you are doing this. It makes no sense to reduce the size of a portion of pasta, if tomorrow you will eat dumplings for lunch. This is useless, because there is no starting point from which the counting of calories necessary for you begins.
What time to eat when losing weight
Over time, usually only one problem is dinner time. With breakfast and lunch everything is more or less clear and depends on the work schedule. Breakfast is before work, there is a special time for lunch. But with dinner, people have difficulty.
In some systems, it is not recommended to eat after 6 pm, in others, no later than 2-3 hours before bedtime.
Personally, the second option is much closer to me. Because if I work until 5 pm, how should I have dinner before six? In the car on the way home? Or on the bus? And if I go to bed at one in the morning, then how can I hold out for 5 hours without eating?
But, as in all previous paragraphs, the main point with all this will be not so much time, as the choice of products. If you decide not to eat after six, then you will unconsciously try to fortify yourself thoroughly so as not to go to bed at 12 at night with a sucking stomach. As a result, you will fill your stomach and walk all evening with a feeling of heaviness in it.
Immediately before bedtime, too, do not eat. It is necessary to give time to stomach digested the maximum amount of food and sent it for further processing. Usually it takes just 2-3 hours.
But going to bed hungry is not a good idea either. You will toss and turn for a long time, drink water to kill your hunger, and then go to the toilet. Agree, not the best way to spend the night.
See how many nuances? And I have not told you about the choice of products.
What to eat before bed
Although this is easier:
- if you are on a low-calorie diet, then you need to immediately allocate the norm of calories per cup of kefir 30 minutes before sleep (kefir “slips” quickly, the stomach does not digest it for a long time)
- if you are on a low-carb diet, it is best to eat cheese or boiled eggs (you can without yolk) for a couple of hours before going to bed. The amount should be such that you just knock down the feeling of hunger, and not overeat. More precisely, you can’t tell, because our organisms are too different to assign any one specific portion)
- if your diet is a vegetable, then you can eat a couple of fresh cucumbers or carrots an hour before bedtime. Previously, it is not necessary, because vegetables are also digested quite quickly.
Well, sort of highlights noted. While writing this article, thoughts came up to write articles about a low-calorie diet with a detailed description of food choices and the importance of water for weight loss. So, drop by the other day, I'll write a couple more useful articles.
And today I have everything. Thanks for attention.
Everyone knows the saying: "Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy." It gives precise instructions on how and how many times you have it. One of the first who gave recommendations about the frequency of meals was Avicenna. In his "Canon of Medicine" recommended three meals. Meals are distributed as follows - breakfast, dinner and lunch the next day. It turns out that a day should be no more than two meals?
DOUBLE-PHASE power system is based on the physiological capabilities of our body. It is necessary to refrain from following meals until the stomach is free. Food should have time to go into the duodenum. Only after that you can start the next meal, and even better give the stomach a little rest. Usually the food is in it for 6-8 hours. So it turns out that from the moment of the first meal to the next should be 8-10 hours.
After the second meal, try not to eat at all. This will relieve the stomach. For 14-16 hours, the food will not only leave the stomach, but will also be completely removed from the small intestine, which has additional time for recovery.
Thus, the stomach will rest half a day. The small intestine will be in working condition for 10-14 hours. The rest of the time is allotted to the recovery period, when there is an accumulation of enzymes, regeneration of the mucous membrane and restoration of the normal contractile rhythms of the digestive system.
The need for such a regime for the stomach is dictated by the fact that in the process of digestion, especially protein food, the acidic content affects its walls. Strain the cells that produce hydrochloric acid, mucus and gastric enzymes. The aggressiveness of the environment is such that the basis of the living is destroyed — proteins and other organic compounds. The process of digestion in the stomach is traumatic for the gastric wall, so it needs more rest and recovery than other parts of the digestive tract.
Acidic contents enter the duodenum. It is neutralized by pancreatic juice and becomes alkaline. The activity of this substrate is very high. Therefore, rest and recovery in this area should be at least half of the daily time.
We feed on the sun
Our body adapts to a specific nutritional system. Therefore, any changes in it initially cause rejection, and therefore a certain discomfort. You need to be ready for it. Try to listen carefully to the requirements of the body arising during this process. My personal experience shows that full adaptation to the new food system occurs within three months. During this period, changes occur in the body, new ones are developed and old conditioned reflexes are inhibited. But there comes a time when the body understands that the new regime will be introduced in any case, and after this point full agreement comes between the program being asked and its execution.
What time is best to eat? The experience of mankind and scientific data find an unequivocal answer to this question. The best time to digest food is the first half of the day from dawn to the moment when the sun is at its zenith. The more south the point where you live is, the earlier it is recommended to eat before the heat.
And on the meridians
In Chinese medicine, the day is divided into twelve parts, corresponding to the time of activity of the meridians. The lung meridian is active at 5-7 hours, the large intestine at 7-9, the stomach at 9-11, the spleen at 11-13, the heart at 13-15, the small intestine at 15-17, the bladder at 17-19, kidneys - at 19-21, pericardium - at 21-23, etc.
The most interesting is the time of activity of the stomach and small intestine. The stomach is active at 7-9 hours, and the small intestine at 13-15 hours, that is, after 6 hours. Under the activity of the Meridian understood the change in functionality. Six hours is the average time that food needs to go from the stomach to the beginning of the small intestine, the duodenum. This is the time between the first and second meal.
Given the current physiological data, gastrointestinal biorhythms and blood biochemical parameters, food should be taken from 7 to 10 am. The second meal is carried out no earlier than after 6 hours - from 13 to 15. This is an ideal power scheme, but its interpretation is possible. However, they should also be consistent with long breaks between meals.
The circadian rhythms of most of the studied biochemical parameters have a pronounced single-phase activity. The maximum indicators of glucose, total protein, cholesterol, urea, sodium ions and potassium are observed in the evening from 18 to 24 hours. A minimum of these indicators has a semi-daily opposition in the early morning from 6 o'clock to 12 o'clock in the afternoon. That is, after a person’s sleep, there is not only a decrease in the products necessary for the maintenance of life, but also a decrease in circulating slags in the blood. The body is prepared for activity and necessary food. In the evening, the maximum work of the cleaning organs begins with the use of the received energy for these processes. To engage the intestines in the evening is extremely unprofitable for the body, because it leads to a loss of energy. Strengthening his work during this period reduces the function of the excretory organs. So the choice of two meals - for you.
A lot has been said about the effect of proper nutrition on health. However, most people have been careless about this topic, and still belong to this day. We prefer healthy home-made food, quick snacks in fast foods, very often overeat, we 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 the energy value of the body energy expenditure.
- The need for the body to obtain components that are necessary for normal life. That is why if our diet is wrong and we do not receive vitamins and other necessary compounds, then our body begins to suffer, which leads to illness. If we eat like this all our life, then it is fraught with death.
A large number of people on earth today are overweight. That it is the main catalyst for the emergence of chronic diseases. That is why the scientists derived the norm of healthy nutrition, in which the body consumes a certain amount of food per day, which its body assimilates correctly 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 necessary amount of vitamins.
The energy value
Now let's consider how much you need to eat per day products containing certain vitamins. Recently, experts have noticed a tendency to reduce the need for calories and increase the need for trace elements. The qualitative composition of food must contain the correct ratio of carbohydrates, fats, proteins and other vitamins. The most optimal ratio is as follows. On the day a person needs to consume 25-30% of fat, 12-15% of proteins and 55-60% of carbohydrates.
Thus, if you correlate the mass of a person with the required amount of nutrients, you can calculate the necessary daily rate for the body. For the average person, it is necessary to eat 120 grams of protein, 80 grams of fat and 400 grams of carbohydrates daily. Thus, it turns out that the average weight of wholesome food that needs to be consumed daily is 600 grams.
Proteins, whose origin is predominantly animal, are found in milk, meat, and other dairy products. Such proteins are considered the most beneficial for the body. Also, healthy proteins are found in bread, seafood and potatoes, but only there they are in smaller quantities, so you have to consume a much larger amount of these products daily. The source of fat is meat, sour cream, milk, cheese, as well as vegetable oil and nuts. Carbohydrates are found inside pasta and other flour products, legumes and berries. Vitamins necessary for vital activity are 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 your diet. Portion should not be voluminous. If you take a palm for comparison, 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 leading a lively 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, to increase. Thus, a child needs to eat 600 grams of correct food per day, and a person in years not less than 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.
Slimming food
To lose weight and return the body an attractive look does not necessarily diet. It should always be remembered that diet is an extreme measure that needs to be affected 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 foods that are desirable to eat when the body is at the stage of losing excess weight.
The most useful product, according to nutritionists, is an egg. A boiled egg has a very high energy value and very low 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 products that promote weight loss, is white cabbage. It can be eaten both fresh and fermented, its beneficial properties do not disappear.
It is also very important for proper digestion of potatoes, which is a source of fiber and protein. To lose weight and at the same time get the required amount of nutrients, it is important to learn how to properly prepare this product.
To lose weight, try to replace the usual products of fruit. They have high energy value and low weight.
Now you know how much a person needs to eat in order to lose weight without harming his own body, limiting himself only to proper nutrition.
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