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How to lose weight properly and without harming your health? How many times a day should you eat?
Why do you need an energy plan?
There is no universal number of meals a day so that weight loss is effective and harmless. The main thing is not to starve, because any restriction leads to harm, overeating, slow metabolism, insulin resistance.
Right now, the most normal and suitable for most people remains a diet three times. Includes breakfast, lunch and dinner – without any snacks. Such a nutritional organization helps to normalize carbohydrate metabolism and prevent pathologies from any of its aspects, especially insulin resistance.
In the diet it is not only the diet that matters, but also the calorie intake, which is logically divided into three main meals:
- breakfast – 30%;
- lunch – 35%;
- dinner – 25%;
- two snacks (if you can not do without them) – 10%.
Such a shape is comfortable for the activity of the gastrointestinal tract and does not harm the soul.
If you are accustomed to three meals a day, during breakfast and dinner you should consume 1/4 of the daily calories and at lunch – the other half, because at the moment digestion works hard for one person.
When calculating four meals a day, calories are distributed as follows:
- the first meal – 30%;
- the second – 15%;
- third – 35%;
- fourth – 20%.
What do we get by following a specific diet?
Harmless fat burning
Insulin is not produced when food is digested. The absence of this hormone in the blood leads to the fact that fat is not deposited, the body begins to burn previously accumulated fat deposits.
Control of food intake and calories
With a regular diet, it is easier to control your daily calorie intake. You can place each meal in containers in advance, calculating the calorie content of the portions.
Hunger “on time”
The body gets used to a specific program and shows signs of hunger every day at the same time. This protects against damage, “empty” snacks and overeating.
individual calorie intake
When calculating the daily calorie content of the diet, it is necessary to take into account many factors: age, sex, weight, height, sleep, physical activity. To make an accurate calculation on the gram, bioempedometry will help – a test that determines the amount of water, fat and muscle tissue in the body.
If you do not have the opportunity to consult a specialist, you can use the Mifflin-San Geor formula.
Men: (10 x weight (kg) + 6.25 x height (cm) – 5 x age (g) + 5) x CA.
Women: (10 x weight (kg) + 6.25 x height (cm) – 5 x age (g) – 161) x CA.
CA is the rate of physical activity:
- minimum activity (during sedentary work) – 1.2;
- low activity (1-2 short workouts a week or walking) – 1,375;
- average activity (3-4 workouts per week) – 1.55;
- high activity (lessons up to five times a week for more than an hour) – 1,725.
With a balanced diet, the caloric content of the diet should not be reduced by more than 500 kcal compared to the normal daily rate.
The lower calorie limit for women is 1200 kcal per day and for men it is 1800 kcal.
Eat, do not starve
The diet should be complete and regular, and not meager and once a day.
Breakfast, lunch, and dinner should include protein, healthy fats, and complex carbohydrates. The saturation index of the nutritional intake must be sufficient to provide the necessary energy and strength and not lead to exhaustion and deficiencies in the body.
The desire for zero calorie content of dishes damages the endocrine system, increases the stress hormone, cortisol, reduces the satiety hormone leptin and worsens the general condition.
Of course, in a healthy diet, processed foods, sugar are not allowed, it is desirable to limit fructose and foods that can lead to inflammation (for example, processed foods, trans fats, etc.).
Create a diet based on white chicken or turkey, eggs, low-fat cottage cheese (protein source), healthy fats (nuts, fish, flaxseed or olive oil), complex carbohydrates (buckwheat, natural quinoa) and Your meals with green vegetables and greens – the main sources of fiber, which are essential for proper bowel function.
Do not forget the water balance. Drink at least 1.5 liters of clean water daily. The approximate rate is calculated by the formula: 30 ml per 1 kg body weight.
Basic principles of healthy weight loss
- Slight calorie deficit.
- Full sleep (7-8 hours, we sleep before midnight).
- Sufficient amount of water.
- The presence of three full meals (skipping at least one can cause overeating).
- Adequate physical activity (for example, 8 thousand steps a day and 2-3 workouts a week).
- Complete or partial denial of alcohol.