What time to eat. Proper nutrition and exercise is the key to being slim

The human body works according to its internal clock, which experts call daily biorhythms. Each of us has our own schedule, but general patterns can also be traced. What is good for us in the morning, in evening time can cause problems. The same food, eaten at different times, has a different effect on the body! If you want nutrients to be assimilated completely and not to be stored "in reserve" in various places, remember when it is better to eat certain foods!

Sweet yogurt with fruit slices, kefir, or fermented baked milk are not the best breakfast ideas. When you are hungry, the level of hydrochloric acid in the stomach is high, and the lactic acid found in fermented milk products lowers it. This interferes with the normal absorption of food and can lead to digestive problems.

The best time: Dairy products are best eaten after meals when stomach acid levels are low. It is especially important to adhere to this rule if you like "sour milk" with probiotics. In order for beneficial microflora to populate the intestines and strengthen health, it needs favorable conditions.

Potato

Mashed potatoes for dinner are just as bad as fried potatoes. This is because this vegetable has a high glycemic index. Potatoes digest quickly and provide energy, but soon make you feel hungry. But there is a whole night ahead! And if you combine potatoes with fats, it is fraught with weight gain.

The best time: Experts advise eating potatoes for breakfast. Due to the fact that it is rich in carbohydrates and contains both soluble and insoluble dietary fiber, it is easily absorbed and prevents constipation. In addition, potatoes contain a lot of vitamin B6 and a high concentration of potassium, which is good for the prevention of cardiovascular diseases.

White rice, just like potatoes, is a source of fast carbohydrates. If you're on a diet, or just dreamed of losing weight, you might want to skip it for dinner. So that at night you don't have to run to the refrigerator for something tasty, but terribly high in calories.

The best time: Rice is good to eat during the day - for breakfast or lunch. You will receive a charge of energy to complete current tasks and you can safely go on business. And if you know you won't be able to grab a snack in the next few hours, combine rice with a protein meal, such as a slice of fish or meat.

Apples

Apples and other fruits containing fruit acids should not be used as a substitute for your main meal. All the same, they will not satisfy their hunger, but they will play out a noble appetite. Eating fruit on an empty stomach will increase the acidity of your stomach, which can lead to discomfort, pain, and cramps.

The best time: Apples are ideal snacks between meals. They contain pectins that improve the functioning of the digestive tract and speed up digestion. And there are a lot of vitamins in apples!

If you feel hungry at night, nutritionists advise you to pay attention to fresh fruits and vegetables. At the same time, a banana, due to its high calorie content and nutritional value, seems to be the best dinner option. But this is only at first glance! Eating bananas on an empty stomach, due to the high concentration of magnesium, can lead to an upset stomach.

The best time: The ideal time to eat bananas is after eating. Studies have shown that this fruit helps improve digestion and curb appetite. In addition, a banana is good in the first 20-30 minutes after physical activity... Athletes often use it to close " carbohydrate window»After sports activities.

Nuts

Nuts are known for their high levels of healthy fats, protein, fiber, and more. nutrients... Together, they help prevent heart disease and help you feel fuller longer. But eating nuts at night is a bad idea as it can lead to weight gain.

The best time: If you don't want to dial overweight, eat nuts throughout the day as healthy snacks. When doing this, take into account the overall daily calorie content, you should not exceed your norm.

Cherry tomatoes, pink, red and other varieties of tomatoes are best excluded from the evening menu. They contain pectin and oxalic acid, which can cause stomach upset, bloating and disrupt sleep.

The best time: But eating tomatoes for breakfast is not only delicious, but also incredibly healthy. Due to their fiber content, tomatoes improve digestion and speed up metabolism.

Meat

Meat and products made from it are very nutritious, but such food is too heavy for the stomach. Experts note that at least 4-6 hours are spent on the complete assimilation of meat by the body. If you regularly consume large amounts of it for dinner, it can result in indigestion and gastrointestinal problems.

The best time: Meat is the perfect meal for lunch. It is high in iron and protein, which can help relieve fatigue, improve performance and promote muscle recovery. One serving of meat will provide the body with useful substances and start the processes of recovery and growth of muscle mass.

When it comes to proper nutrition, you need to clearly separate healthy sweets from potentially harmful ones. So, cakes with butter cream, buns and rolls with jam can hardly be called healthy food (except for the mood), but natural marshmallows, marshmallows and marmalade are a completely different matter! But even they should be consumed in moderation.

The best time: You can indulge yourself in sweets in the morning as a dessert. Replacing the main meal with them is a big mistake, which can be fatal for your figure.

Dark chocolate

15-25 grams of dark chocolate a day helps lower cholesterol levels, control blood pressure, improve blood circulation, and increase brain performance. Plus, dark chocolate affects our appetite, making us feel full for a little longer. But it is also quite high in calories, so in the evening, when you are already getting ready for bed, it is better not to indulge in them.

The best time: Dark varieties of chocolate seem to be made for a cheerful morning. In addition to the main meal, they will delight you with a powerful charge of energy and improve your mood. What else do you need for a productive day?

Pasta as a side dish for dinner - the food is tasty, but high in calories. But if you can afford the liberties in your diet, you don't have to give it up. After all, such products are useful!

The best time: Fiber, which is contained in durum wheat pasta, is required by the body for the normal functioning of the digestive system. And the low glycemic index, typical of durum varieties, is optimal for people with diabetes.

Buckwheat

Buckwheat is often called the favorite grain of women. This complex carbohydrate forces the body to spend a lot of energy on its absorption, which, in tandem with a low calorie content, plays into the hands of everyone who is losing weight.

The best time: You can eat buckwheat whenever you want, the only exception is at night. By the evening, the body's metabolism slows down, so even healthy food at this moment is undesirable.

Expert commentary

Elena Kalen, nutritionist, expert in weight loss psychology

Waking up on a sweet morning, some people become aware of their reluctance to eat breakfast. Although they understand that, having gone to work, the next meal time can be very delayed.

What if you don't feel like having breakfast?

After waking up, drink a glass of water, you can diversify it with such additives as ginger, lemon, honey, mint, cucumber.

Water will help prepare gastrointestinal tract to work, and after a while you can start breakfast.

Eat slow carbs in the morning. These are most vegetables, legumes and cereals, as well as hard fruits. Your blood sugar will change slowly and you will stay full for a long time, thus avoiding snacking or the sometimes inappropriate feeling of hunger in a meeting.

Eat sweet things before noon

Those with a sweet tooth should choose a time for the treat up to 12 noon. The fact is that fast carbohydrates, including sweets, quickly change blood sugar levels, instantly give energy, which just as quickly goes away within two hours. You can eat fast carbs when you need a quick energy replenishment.

Be mindful of fats at any time of the day

Fats should be chosen not according to the time of consumption, but according to their usefulness. Avoid fast foods, ready-to-eat foods, chips, crackers, donuts - they contain fats that are harmful to the body, which form plaques on the walls of blood vessels, cholesterol, which leads to health complications. Healthy fats found in foods such as fish, vegetable oil, meat, nuts, avocados, hard cheeses. The listed products replenish Omega reserves, which is important for the beauty and strength of nails, hair, skin, and also normalize cholesterol levels.

Distribute your protein intake evenly throughout the day

Protein is spent on the renewal of body tissues, replenishes important amino acids. Eating protein in portions throughout the day can help keep you feeling full. Proteins include meat, fish, eggs, low-fat cheeses, dairy products, and legumes. Separately, I would like to say about athletes who, after training, need to close the protein-carbohydrate window within 20 minutes. And at this time it is recommended to eat chicken or lean meats, an omelet or boiled egg, dairy products.

Whatever recommendations you read, try to listen to your body - it is your faithful advisor. Eat when you feel hungry. You shouldn't eat breakfast, lunch or dinner if your body doesn't want it. This food will be superfluous for him, and gradually you will begin to "round off". Your body will intuitively tell you what product it needs at the moment. Does he need energy or needs to restore vital processes.

There are contraindications, consult your doctor.

The idea of many things related to the daily routine has been very firmly rooted in the minds of Russians since Soviet times. If you sleep - it means 8 hours a day, if you eat - at least three times a day, if you take a break from work - then two days off a week. However, in reality, not everything is so simple. For example, when it comes to the number of meals, there is a difference of opinion.

How many times a day should a “regular” person eat?

Some argue that you need to eat only when the stomach is completely free of food that was received there during the previous meal. Based on the fact that a hearty meal is digested on average for 5-6 hours, they suggest that the ideal diet consists of 2 meals a day. In addition, supporters of rare food advise periodically "to give rest" to the digestive tract, eating 1 time a day, so that "the stomach and intestines have time to recover."

There is also the opposite position, according to which one should eat 5-6 times a day in small portions in order to "keep the digestive tract in working order."

Both opinions have a certain logic, but at the same time, each of them can be criticized. If eaten too rarely, the secreted digestive juices can damage the stomach lining and cause gastritis, and if too often, and even in large quantities, it can "plant" the pancreas. So it is best to take food when the body requires it, in the mode that is most comfortable for a particular person. And for the majority it is 3-4 times a day.

How often should you eat to lose weight?

It used to be thought that the less often you eat, the better you lose weight. And this is so if, for example, the only meal has a low calorie content. But in practice, everything looks different: usually a person allows himself a light dietary breakfast, then he successfully fights with himself all day, and in the evening he can not stand it and eats everything that he finds in the refrigerator. Naturally, in this situation, the struggle for a figure with the help of rare meals will not be effective.

Thus, the main problem of a person who wants to lose weight is hunger, which he sometimes cannot cope with. On this basis, the transition to frequent visits food, during which a person eats a small amount of low-calorie food every 2-3 hours, and this helps him to control his appetite.

In general, the fact how many times a day a person eats does not matter much when losing weight. The main thing is how high-calorie his diet is. So making a clear choice in favor of "often" or "rarely" is not worth it.

Can you gain weight if you eat often?

The problem of underweight - real or imaginary - worries people several times less often than obesity, but this problem also exists. It is especially pronounced among amateur athletes who are interested in gaining muscle mass, and they do not know how to competently solve this issue. Sometimes such people simply start eating all sorts of high-calorie foods, up to the well-known "folk" remedy - beer with sour cream. Also, a very popular method is eating in front of the TV (to "fit more"). Often this leads to the fact that over time a person really gains weight, but not at all due to muscles.

To dial sports weight, you just need to correctly calculate the calorie content of the diet, add to food protein foods and do not forget to eat after training, taking advantage of the opportunities. There is no need to focus on meal frequency. As you know, the active process of losing weight and the breakdown of muscle tissue proteins begins 2-3 days after the start of complete starvation, and if a person does not eat for 2, 3 or 6 hours in a row, nothing bad will happen to his weight and muscles.

People who are simply too thin can be advised not to change their diet to begin with, but to consult a doctor to look for possible medical causes of weight deficiency.

Should a pregnant woman eat for two?

With pregnant women, the issue of the frequency of food intake is difficult to resolve. But one thing is absolutely certain: for two - both in terms of volume and frequency of meals - you don't need to eat, this will lead to weight gain, which can then lead to problems in childbirth and in subsequent attempts to get in shape.

Decisions on this problem should be made individually. In the early stages of pregnancy, during toxicosis, women in general sometimes almost completely refuse food, complaining of nausea and vomiting. But in this case, you must, on the contrary, try to eat more often, in small portions, without paying special attention the fact that some part of the food is retained by the body, and some leaves it.

In the middle and the end of pregnancy, expectant mothers are often worried about the opposite problem: hunger, forcing them to look into the refrigerator many times a day in search of something tasty. In this case, you already need to control yourself so as not to get too fat. This does not mean that you need to eat no more than 3 times a day - no, the frequency of meals can be any, at least 3, at least 10 times. Simply, if possible, you should choose low-calorie or moderate-calorie healthy foods, and not consume them in large quantities. Eating small portions is also useful because pregnant women are less worried about heartburn, which is often observed in the last months of gestation.

Feeding frequency of nursing mothers

Three main meals with several snacks are recommended for nursing mothers. At the same time, it is worth including and in snacks, and they should be planned after each feeding. Milk production and its quantity directly depend on the quality and frequency of the woman's nutrition, so after feeding the baby and giving him a certain amount of calories, the mother should "throw wood on the body" to produce a new portion of milk. This allows you not to experience difficulties with lactation.

How often should a teenager eat?

An actively growing body needs an enriched, enhanced nutrition, therefore, during growth spikes in children and adolescence, it is recommended to pay due attention to this issue. At the same time, it is not at all necessary to feed children and adolescents more often, it is enough just to monitor the quality of the diet and limit the size of portions less. Otherwise, the desire to do better can lead to unpleasant consequences: a person will get used to eating a lot and often, and begin to experience weight problems.

So, in any age group, among men and women, among those who are losing weight and who want to gain weight, there are no uniform rules that determine the optimal frequency of food intake. Therefore, if the question about the frequency of power supply has arisen in front of you, be guided not by someone's words, but by how it is convenient for you to eat.

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How many times a day do people eat?

Children exhibit a natural urge to eat small portions ("peck" food) throughout the day. However, upon reaching a certain age child gets used to consuming food in a certain way.

How much, often and what exactly we eat is influenced by many factors - from the traditions of the family and country, to genetics. Recent research indicates a partial genetic effect on individual meal frequency. According to the National Food Consumption Survey ( Nationwide Food Consumption Survey - NFCS, 1987 - 1988), the average frequency of meals among 3,182 American adults was 3.47 times a day - this is when all snacks, including high-calorie drinks are taken into account. if we discard intermediate meals up to 70 kcal (for example, tea, coffee, drinks), then the number of meals decreased to 3.12 per day.

Actually, this fact is confirmed by the traditional widespread 3 meals a day: the very same breakfast, lunch and dinner. Although dietitians and trainers often advise eating small meals more often throughout the day for metabolic benefits, people are slow to follow them.

Some scientists believe that eating infrequently, but in large portions, increases the risk of obesity by increasing synthesis and deposition (lipogenesis or "deposition" of fat) after meals. However, scientists did not come to a consensus: the discussion continues, since the research data are contradictory.

How many times a day are there: in Does the frequency of meals affect your body?

In the past few years, researchers have been looking at the effects of meal frequency. Here are some of the more interesting results.

Some early human studies published about 50 years ago assessed the effect of eating frequency on weight and body composition. In some experiments, a similar connection was found. Others deny the effect of increasing the number of meals on body weight and composition.

Some studies show an inverse relationship between eating frequency and composition / body weight - i.e. the more meals, the less weight (all other things being equal - for example, with the same number of calories). However, these data are questioned: in addition to the obvious genetic differences of the subjects, there are other factors that can influence the result and conclusions.

For example, in experiments using data collected by the subjects themselves to compare the total daily energy expenditure, food intake is often underestimated (We wrote about this in the text “” - there, in the study, people cheated 1.5-2 times). Several studies have found a very large underestimation of the calorie intake of overweight and obese people, as well as older people who tend to underestimate the amount of food they eat.

The source notes the rather positive effect of more frequent meals on body weight and composition, even taking into account the possibility of underestimating people who are restricting food / dieting. Nevertheless, this difference is insignificant and is not confirmed by many other studies.

If we discard the interfering factors, thenmost studies show that increased eating frequency does not play a significant role in weight loss / body composition changes.

Experimental studies: there is no difference in the number of meals for ordinary people

Most experimental research involved people with overweight and obesity. One study found: when the total daily calories are constant(but with a lack of calories - for weight loss), there is no difference in weight loss, even when the frequency of meals a day increases from one to nine. Roughly speaking, you can eat your own, for example, 1500 kcal at least in one meal, even if divided into 9 meals - there will be no difference - you will lose weight the same way.

In 2010, Cameron and colleagues evaluated the effects of an 8-week low-calorie (calorie-loss) diet on obese men and women. One group of subjects ate food 3 times a day (low frequency of meals), the other - did 3 main and 3 additional snacks (high frequency of meals). In both groups, calorie restriction was similar (minus 700 kcal / day from the norm). As a result, a similar decrease in body weight (about 5% of baseline), lean mass, fat and total BMI was recorded. No significant differences were found between groups with different feeding frequencies in any sign of obesity.

In addition to experimenting with fat people, there have been several studies with people of normal body weight. In terms of optimizing body weight and composition, the results were similar to those obtained in people with overweight/ obesity: increasing the frequency of eating does not provide any benefit. Even with an isocaloric diet or when calorie intake helps maintain current body weight, increasing the frequency of meals from 1 to 5 or from 1 to 3 did not improve weight loss.

How many times a day are there: and exceptions to the rule - children and athletes

The exception is the work of Fabry and co-authors. The researchers showed that the increase in skinfold thickness in 10-16 year old boys and girls was significantly greater with 3 meals a day compared with 5 or 7 meals. At the same time, no significant differences were found between girls and boys 6-11 years old.

Interestingly, many reports of improved body composition with increased eating frequency were obtained when the treatment group consisted of athletes. Thus, based on this limited information, it can be assumed that increasing the frequency of food intake in athletes may improve body composition.

A small number of studies involving athletes have demonstrated these benefits from increasing the frequency of eating: reduced loss of lean muscle mass with a hypocaloric (lack of calories) diet, a significant increase in lean muscle mass and anaerobic capacity, a significant increase in "fat burning".

Eating frequency and effect on cholesterol, blood pressure, insulin in the body

There is much less literature in the scientific literature regarding the effect of changes in dietary frequency on "health markers" such as blood lipids and glucose, blood pressure, hormone levels, and cholesterol.

Gwinup and colleagues were among the first to undertake several descriptive studies evaluating the effects of nutrition in humans like “herbivores” (often few) versus “carnivores” (rarely and many). Five men and women who were in the hospital were prescribed the consumption of isocaloric food for 14 days using a cross method according to the following scheme:

one large meal a day,
10 doses a day, every 2 hours,
Three meals a day.

Eating carnivore-like (one meal a day) resulted in an increase in serum lipids compared to 3 meals a day. Eating herbivore type (10 times a day) caused a decrease in serum lipids: phospholipids, esterified fatty acids and cholesterol.

More recently, studies involving obese and non-obese people also found significant improvements in total cholesterol when isocaloric foods were consumed 8 times versus one meal and 17 snacks versus 3 meals a day.

In a crossover study of 6,890 males and 7,776 females aged 45–75 years, mean cholesterol concentrations in the general population decreased significantly with increasing meal frequency, even after adjusting for the influencing variables: obesity, age, physical activity and diet. After adjusting for these variables, total and LDL cholesterol levels were about 5% lower in people who ate more than 6 meals a day, as opposed to those who ate once or twice a day. Similar results were obtained by other researchers.

A recent cross-sectional study of the effect of eating frequency on health outcomes in humans compared traditional 3 meals a day (breakfast, lunch, and dinner) versus one serving of all of those meals. Each subject followed one of the dietary patterns for 8 weeks, with an 11-week break. With meals once a day, there was also a significant increase in total blood pressure..

Scientists have reported that increasing the frequency of meals has a positive effect on glucose tolerance. In particular, when the subjects consumed 4 small meals at 40-minute intervals, rather than one large serving containing exactly the same amount of calories, lower insulin secretion and glucose levels were observed.

When comparing consumption of isocaloric diets of 17 small servings per day (versus 3 per day), serum insulin levels were 27.9% lower.

However, there are several experiments in healthy men, healthy women, and overweight women that have not shown any benefits in terms of cholesterol and triglycerides.

Despite the mixed results of studies on markers of health such as total cholesterol, LDL cholesterol, and glucose tolerance, it appears that increasing the frequency of meals is beneficial.

However, it is noted that the experiments showing the benefits of increasing the frequency of feeding were relatively short-term, and nothing is known about whether such a positive adaptation will occur in the long-term study.

How many times a day to eat: Protein is better absorbed with a more even distribution in the diet

It is widely believed that at one meal the body can assimilate only a limited amount of proteins and it is necessary to distribute their consumption throughout the day for the best effect, for example, when an increased protein nutrition for muscle growth. And there is a scientific basis for this.

Based on recent research, muscle protein synthesis in response to a meal is optimal when you consume 20-30 grams of high-quality protein or 10-15 grams of essential amino acids - that is, this amount is absorbed as efficiently as possible in a single meal.

Studies have shown that the diet of typical Americans does not distribute their protein intake adequately, for example, the amount of protein in breakfast is low (about 10-14 grams), the main part is at dinner (about 29-42 grams). Thus, the American diet optimizes protein synthesis only once a day - during dinner.

An animal study showed that an equivalent distribution of protein between three meals (16% protein per serving) leads to greater overall protein synthesis and muscle mass, compared to suboptimal intake (8%) for breakfast and lunch and more than optimum (27%) during the dinner. That is, protein is in theory better absorbed if consumed more evenly throughout the day.

To observe the actual relationship between eating frequency and protein status, it is necessary to use experimental models in which protein synthesis is optimized by consuming 5-6, rather than three servings. This was demonstrated by Paddon-Jones and colleagues, who found that mixed protein synthesis was about 23% higher when three large 800 kcal meals (containing about 23 g protein, 127 g carbohydrates, 30 g fat) were consumed, supplemented with three small 180 kcal servings with 15 g of essential amino acids each, compared to three large servings of 850 kcal each.

Combining the results of several studies, it can be concluded that if protein synthesis is optimized, increasing the frequency of meals can have a positive effect on protein absorption.

In addition, experimentation with meal timing shows the importance of protein intake before, during, and after physical activity.

CONCLUSIONS

For ordinary people not burdened sporting achievements and exercise, for overweight people, the frequency of meals does not matter. You can eat 1 time a day, or 9 times a day - the result will be the same, it all depends on the number of calories consumed per day, and not on the number of meals.
However, an increase in the frequency of meals still has a positive effect on the normalization of blood pressure, cholesterol levels and surges in blood glucose and insulin levels.
An increase in the frequency of meals (or rather, a more even and frequent distribution of protein among meals) also has a positive effect on the absorption of protein, which is required in an increased amount, for example, for muscle growth.
Some studies have shown the positive effect of increasing the frequency of eating on the body quality of athletes: a decrease in the loss of dry muscle mass during "drying" (hypocaloric diet), a significant increase in lean muscle mass and anaerobic capacity, a significant increase in "fat burning".

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Good day, my dear readers. For many, losing weight is associated with a round-the-clock gym and a hunger strike. Yes, physical exercise have a beneficial 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 correct diet will help you to say goodbye to excess weight without much difficulty, without harming the body.

I'll tell you a secret - when fighting for slim figure a huge number of products are allowed. However, you need to be very serious about the food you eat. When losing weight, foods that speed up metabolism are very good. Read more about what you can eat in the article "". Here I will briefly describe each food group.

Cereals

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

In addition, the consumption of cereals is beneficial because 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

It is a valuable protein that is essential for building muscle tissue. Avoiding meat while losing weight 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 - beef, rabbit, chicken or turkey. Also add an egg 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. Take your pick. For example, flounder, tuna, cod, pollock, etc. And seafood should not be neglected. Include shrimp and squid in your diet.

When it comes to protein, don't worry about going over 20-30 grams at a time. It will be learned later. I recently read an article, so there are even more suggestions to eat. Include any protein with 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. Plant fibers improve the digestive tract and normalize metabolism. In addition, fiber prevents fats from food from being fully absorbed.

cabbage (cauliflower, white cabbage, broccoli);
tomatoes;
cucumbers;
pepper;
zucchini
turnips;
celery (root), etc.

Fruit

Most fruits are low in carbohydrates. Therefore, they have little effect 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.