The less I eat, the more weight I lose. How many times have we heard this? Let me tell you right now, this is - FALSE. There are different opinions when it comes to the number of meals you should have in a day. Some think that 3 meals are enough, while some think that additional meals, so-called snacks are also necessary. So, what is our real recipe for a perfect figure?
The answer will probably surprise you. Nutritionists did a research that was supposed to show whether it is better to eat 3 times a day or 6 times a day. The results that were recorded surprised everyone! People who ate 6 times a day achieved much better results in weight loss and their physical condition improved. How is this possible, you ask? When you think about it, it makes sense. People who ate more often, more precisely 6 times during the day, took smaller amounts of food into their body. This means that their body could digest the food better and regulate calories and nutrients. People who took part in the research never felt too hungry, so they ate way less. People who ate only 3 times during the day, ate more than they should during their meals, because they were more hungry, so they could not control themselves, which led to their body overloading with food that afterwards turned into fat deposits.
So, eat less and more often!
Let's remember the food pyramid with 4 basic food groups:
- Carbohydrates and cereals
- Vegetables and fruits
A healthy diet is one of the prerequisites for a healthy weight loss, and as we stated at the beginning, every other healthy activity will not give results if you do not take care of what you eat. It is time for a combination of a healthy diet and training.
Also, beware of fake healthy foods – those are junk foods in disguise!
Very often, you can find products on the shelves of supermarkets that seem to be a healthy choice. You can conclude this even after checking the nutrition label. However, not everything is as it is written. A healthy diet requires a certain discipline and awareness of what you eat and what is not good for your body and health. The good news is that after a certain period, the body gets used to the new diet, which is why a healthy life becomes a routine, and not something you have to adhere to by force. Adjust a healthy lifestyle to yourself and your needs. However, some studies indicate that the number of meals during the day does not significantly affect weight loss. In addition to the correct choice of nutritious foods, total daily caloric intake is extremely important for weight loss, and the meal schedule plays a less important role. Some of the above factors do not agree with others, some of them are more important than others because every body is different, so I advise you to seek help from a professional nutritionist.
Timing is everything!
If a person wants to lose weight, it is best to make a meal plan (timetable) so that he does not eat at least two hours before bedtime and that the interval between meals during the day is adjusted to activities, but not longer than four hours. Meals should be consumed at the same time every day. Insulin in the blood inhibits lipolysis, which is responsible for fat burning. In other words, every time the thyroid gland secretes insulin, the work of lipolysis is blocked for 2-3 hours and you do not use energy from fat. (If you eat every 2-3 hours, do not use energy from fat at all during the day and you become addicted to sugars as a source of fuel). People have teeth, tongue and glands for a reason! Digestion begins in the mouth, and by drinking a "liquid meal" you just skip that important part of the digestive process where food mixes with saliva.
Tips for daily food intake:
- Start your day with a glass of lemonade or some other antioxidant.
- Include ginger in your daily diet.
- Include all food groups in your diet.
- Eat a variety of foods.
- Don't forget to use herbal spices.
What else can help you?
- Keep a diary.
- Make small changes.
- Set realistic goals.
- Include protein and fiber.
- Avoid alcohol and carbonated beverages.
- Think about the food you consume.
- Choose foods that contain plenty of water and have a low GI (glycemic index).
- Avoid sugar and concentrates.
- Eat plenty of fruits and vegetables.
Nothing is impossible and it is important to seek professional help and consult a nutritionist, and you will soon get the body of your dreams! Don’t forget that it’s all a matter of habit, and that results don’t come overnight. But with discipline and professional advice, they certainly will. Take responsibility of your health and your body!