Want to be healthy - eat right. Balanced food, not overloaded with fats, additives, preservatives and GMOs, is the guarantee of health and longevity. But how to make food? How many times a day you need to eat? Let's try to figure out with Medaboutme experts.
Mathematics lesson: is it better?
How often you need to sit at the table - the "apple of discord" among scientists and doctors. How many people, so many opinions!
Most of the eskulapov advise to adhere to a three-time nutrition - which is a classic of Soviet dietology. Others recommend a fractional system when each meal is planned after 2.5-3 hours after the previous one. Thus, it turns out 5-6 meals per day.
Different experts unites one thing: almost all of them against rare food meals are one and two-time nutrition per day. People who feed on the circumstances are supposed to themselves exactly, they promise the "karas of heaven" - from problems with the gastrointestinal tract to failures in the work of vital organs and systems. But is everything really scary?
Previously, many nations were fed once a day. The only meal was postponed for the evening. It existed that the work is incompatible with the full stomach. To support energy and forces during labor, it was possible to use only very light food - herbal teas, juices, fruits. So it was nutrition from the Persians and Mediterranean peoples.
The ancient Hellenes, the creators of world culture, fed twice a day. To this day reached the aphorism of their great philosopher Socrates. He believed that more than two times a day "only barbarians eat".
Famous American figure of alternative medicine, naturopath and promoter healthy lifestyle - Paul Bragg He adhered to a two-time nutrition consisting of lunch and dinner.
His opinion challenged the authors calling for no less than three times a day, while the first meal should be strictly after physical activity - easy workout or walking on fresh air. Breakfast immediately after awakening was considered a "bad tone", and romantic dreams of women about "coffee in bed" - whims. A good breakfast was to consist of seasonal fruits, tea from herbs or plant fruits. No buns and candies - naked asceticism!
List pages of history, a natural question arises - why our ancestors were rarely fed, and for them it was good, and when we eat 1-2 times a day - it's bad. What's the difference?
Scientists can answer this question. Studies have shown that 41% of people who are at least once a week refuse breakfast, the risk of overeating and obesity is significantly increased. This is all salt!
When our ancestors ate, they quenched hunger, and when we eat - we enjoy. Hence the passion for delicious calorie food, gastronomic delights and delicacies.
For a healthy person, the fact of rare food receptions is dangerous, and how it feeds, coming to meals. The power regime based on excess and overeating can provoke a number of diseases - gastritis, stomach ulcers, myocardial infarction, pancreatitis and other unpleasant conditions.
A large amount of food arrived in the body at a time overloads cardiovascular system and endocrine glands, it is fraught with problems in the work of the heart and organs gastrointestinal tract. Another consequence of rare food receptions is the accumulation unnecessary kilograms.
Big breaks between meals forced people to snack on the run, choosing for this purpose not the most healthy foods - chips, hamburgers, cookies, chocolate, candy and other components of "happy being".
Sociological surveys show that people are often choosing for snacks of carbohydrate, starchy or fatty food. Getting energy from it, the body is unnecessary calories postpones the stock, which gradually leads to metabolic disorders and increase weight.
Expert comment
If you go to one-, two-time meals per day, then you have sharply increases the likelihood of eating a large amount of food at a time. You also risk a short time after a meal to feel the desire to have a snack "something delicious", which is not always low-calorie. Major meals are shifted to the second half of the day, which contributes to the set excess weight. Such people refuse breakfast because they wake up still filled, and the reason for this is a very abundant dinner. All these reasons together accelerate the weight set.
Our circadian rhythm obliges to take the main food in the afternoon, and in the evening rest, and from food intake too. Therefore, it is recommended to finish eating 4 hours before sleep. And go to bed no later than 23:00. Then with your metabolism everything will be fine, and it will be much easier to manage weight.
Another important problem of one-, two-time meals are depletion of the blood flow of the brain and heart, as the large amount of food is eaten at a time. When absorbing large volumes of food for one reception, the bloodstream around the stomach, intestines and other digestive organs increases sharply. So, the influx of blood to other organs decreases, in particular to the brain and heart. That is why after abundant food it pulls us into a dream. And in people suffering from cardiovascular diseases, there is a risk of a deterioration in the overall state.
Expert comment
Irregular nutrition (1-2 times a day) contributes to the aggravation of problems with the gastrointestinal tract and a set of extra kilograms. We will describe in more detail why this happens.
Irregular nutrition often contributes to the development of gallstone disease (especially if there are other predisposing factors - the deformation of the gallbladder, the change chemical composition bile, insufficient use of vegetable fats and dietary fibers).
The fact is that the process of berevel is associated with the flow of food in the duodenum. If a person is starving, it feeds irregularly, then this leads to the stagnation of bile in bile bubbleWhat promotes stone formation.
Irregular nutrition also contributes to the deterioration of the condition in chronic gastritis and ulcerative disease. With diseases of the gastrointestinal tract, diet therapy occupies very important element In the treatment of this pathology: it is unacceptable for meals less than three times a day, 5-6 meals a day (adding snacks between the main meals).
On the effect of irregular nutrition on the weight. The first is the slowdown in metabolism. The body flows into the "savings" regime, and tries to "stock" as much energy as possible in the form of fat. After the starvation period, which is accompanied by a decrease in blood glucose, when taking food, a sharp rise of the glucose level occurs, which is accompanied by the release large number insulin, which in addition to its main function (reduction of blood sugar) is also anabolic hormone - Promotes fat stamps. Secondly, if you miss dinner, and dinner late in the evening, it contributes to the evening overeating, and a set of extra kilograms.
Summary: If you want to avoid health problems and prevent a set of extra kilograms, the number of food meals must be at least 3: full breakfast, lunch and dinner. Between the main meals may be small snacks in the form of fruits, nuts, dried fruits, natural yogurt. At 21: 00-22: 00 You can drink a glass of kefir or other sour milk product.
If you have an abnormal working day, and you work until late in the evening, do not be lazy to take lunch and dinner with you (if you have to cook once, now there are various food delivery services, including, healthy nutrition). After lunch and donning on time, you will avoid evening overeating, and a set of extra kilograms.
The optimal power mode cannot be treated as a dogma. Life conditions, habits, circadian rhythms of each individual person - everything imposes its imprint on the meal schedule. But the "golden rules" of healthy and active life still exist. And they are written under us with you, taking into account the realities of the XXI century.
Rule 1: Regularly, on schedule
Each reception must precede certain organism reactions. Selection of saliva and gastric juice, bile and pancreatic juice. Therefore, it is so important to eat at the same time. This will contribute to the optimal digestion of food and the absorption of nutrients from it.
Rule 2: fractionally, small portions
The best today is a three-time and four-paced system. This breakfast, lunch, dinner and additionally a cup of kefir before bedtime. If there is an opportunity and desire, this system can be diversified with healthy snacks - fruits, beverages, juices, dairy products.
On a note!
The introduction of snacks into the power mode does not imply increased daily calorie content. If you add 2 snacks, you must reduce the calorie content of other meals.
Rule 3: Healthy Products
The basis of a literate diet is cereals, vegetables and fruits, meat, bird, fish, vegetable fats and dairy products. In cooking, priority is given to extinguishing, cooking, baking, grilled cooking.
Time the trapes can be varied, the main thing is to comply with the recommended breaks - between breakfast and lunch and dinner and dinner they should be 5-6 hours. At the same time, the last meal should be planned 4 hours before night rest.
The most useful for a person is recognized by the power regime, in which during breakfast and dinner it gets about two thirds of calories daily diet, and for dinner - less than one third.
If you eat by the clock, it means that you will take food, even when there is no hunger, and you will not take food when you feel hunger. And in the other case, the body is harmful.
When you eat without hunger, it means that food is not needed, and if it is not needed, it means that it is superfluous and will be laid in the form of fat. If you ignore hunger, and wait for a specific hour of meals, then the likelihood is that in the next meal you will again eat more than you just need because the body has experienced hunger. This feeling for him is stressful. To prepare for such "attacks", the body will try to stock up the future for the future.
Therefore, if you decide to arrange a unloading day, and the feeling of hunger does not leave you, know, such a day will only aggravate the situation and the health will not be. By the way, there is another subtlety: meals should be discontinued immediately as soon as the hunger is thinned. It is not necessary to eat up to the last crumb, even if "everything is paid."
It may seem to eat once a day to a truly crazy. Perhaps you decide what will be unthinkable and too hard to adhere to this method of nutrition, but in fact it is not.
Once a day used food our ancestors still at the dawn of mankind! They spent the whole day on the hunt, extracting food, so they managed to eat full of all once, and even closer to the night. And they did not have any problems with metabolism or low energy, just as completely. For our ancestors it was the most natural mode of food intake. Moreover, in some religions, this is a whole philosophical system, for example, Buddhist monks have a postulate: "Feed three times a day corresponds to animals, twice a day - people, once a day - holy."
If you go down from heaven to the ground, it is quite obvious that many people feel satisfied only when the absolute saturation occurs, albeit one, and not when the snacks are not eliminated by small portions during the day from the feeling of hunger.
Hexide diet against disposable
Widely advertised hectares of food, it would seem, really meets all proclaimed advantages: accelerates metabolism, helps to experience a smaller hunger and solve the problem with obesity.
But the inconsistency of these prerequisites is that small gaps between meals do not contribute to the purification of vessels and other organs, as well as the constant suppression of the feeling of hunger throughout the day without full saturation is by no means useful and often leads to breakdowns. This is the cause of a kind of obesity epidemic.
The truth is that with big breaks, nothing significant with your will happen, even at a 36-hour starvation, it will not fall on the iota. If you constantly monitor calories, feeding often, it is quite possible to burn several per day, but absorbing the standard norm is the likelihood that you get, and not lose to a greater extent.
"Appetite comes while eating", right? The more you eat more often, the more you want to eat. And so it happens with everything in our life: it is difficult to become active, the active cannot be accurate, and it is difficult to quit a bad habit of smoking. Ultimately, only calls our desire to eat even more. Slimming also contributes to the calorie deficit and nothing more is an axiom.
Why disposable food will help to lose weight and stabilize weight
Because the consumption of calories will decrease, simply speaking - you will be less available, as you turn out from constant snacks. This diet does not imply strict restrictions in the products and allows you to trape to full saturation, and this can serve as an incentive to go to a similar mode. You can choose any convenient time - breakfast, lunch or dinner, although the end of the working day will be preferable.
In addition, disposable nutrition contributes to the purification of the body between meals. You will be free from excess water, the vessels will be updated, and the extra calories will not have time to "settle" on the waist.
Attention! Disposable diet can only be recommended for healthy people. It is strictly not to go to such a way to people with problems with the tract and disease of the endocrine system. You should also take into account the mode of operation and physical exertion.
Disposable use:
- Mental productivity increases
- Decreases appetite
- Installed perfect weight
- Psychological harmony appears
- Increases energy
Important! As in any diet, the transition to one-time power mode should be gradual! This is even more touched and exit from the diet.
Tips for beginners:
- Start from three, then two-time nutrition and gradually reduce it to one-time
- Make sure you consume enough calories, otherwise your metabolism will decrease
- Choose the time for the meal that is more suitable for your lifestyle.
- Avoid snacks, they are addictive and missed hunger
- Drink more water
Finally, it should be reminded that first, any diet should begin with consultation with a specialist, and secondly, the path to weight loss is always a rejection of harmful food, it is easier to mention, from all delicious.
Already over the years, among nutritionists, there is an opinion that the most optimal way to lose weight is fractional food, the essence of which is that a person should eat little, but throughout the day, informs. Many doctors already suggest that this method of nutrition is not the most optimal in order to control their appetite, and in places even leads to an increase in weight. Experts are increasingly inclined to another version, in accordance with which it is necessary to eat tightly for weight loss, but twice a day.
A few days ago, a new study was presented to the American Diabetic Association, in which people with a second type diabetes took part. After some time, scientists noticed that they lost more weight with two-time nutrition than those who have eaten the same amount of calories, only 6 approaches.
In total, 54 people took part in the study, who for 12 weeks adhered to two types of food: first they fed twice a day, and then six times a day. The number of calories in both types of food was the same. It is worth paying attention to the fact that in both cases the participants in the study of the closings, only in which the first they lost 1.23 of their initial BMI, and in the second - 0.82. It should be noted that their middle Index Body masses Before starting the study, was 32.6, which indicates the problem of obesity.
After the publication of the results of this study, a fairly large group of nutritionists declared that a two-time nutrition would not give the desired result. Among other things, not every person can afford to breakfast tightly and dinner due to some features of his professional activity. For the same reason, many are difficult to abandon dinner, since only in the evening they have time to eat normally. On the other hand, critics of reusable fractional nutrition believe that the hexide of food makes a person constantly be near the refrigerator and intercept something on the go, which also quite negatively affects the process of weight loss.
It is also worth paying attention to the fact that the last peak of nutrition are three main diets: fast, metabolic and VB6. For example, during a quick diet, you need to eat no more than 600 calories per day during a quick diet per week, and the remaining five days can be powered by anything.
The metabolic diet is aimed at improving metabolism. VB6 diet is considered to be some breakthrough in nutrition, as it is aimed at changing attitudes towards the food itself. The basic principles of the diet is to increase the number of vegetables, a decrease in the amount of meat, as well as consumption as much as possible of raw products.
How many times have you heard that fractional food is the key to successful weight loss? I am sure that far from one. Ask the first oncoming - and he can answer you: "To lose weight, you need to eat often and small portions."
It is written in fitness books, in women's magazines this is the recommendation number one. But how much is it true?
Let's see what is attributed to fractional nutrition, and how truthful it is.
- Fabric nutrition supports the normal level of blood sugar. As a result, there is no feeling of hunger. Yes it's true. But only partly. If you eat fractionally, but with a small calorieness - the feeling of hunger is still not going anywhere. And in this study, it is said that the blood sugar level in the range of 24 hours during the fractional (17 meals) and three-time nutrition was the same. No changes.
- Fractional food gives a higher thermal effect. The thermal effect is the amount of energy that we spend on digesting food. Yes, in a short period of time (3-4 hours), the thermal effect will be higher, because during fractional nutrition you will have 2 meals, and with usual one. For example. But if you stretch the period before the day, it will not be any difference. This study states that there is no connection between the frequency of food intake and energy costs.
- Fractional food spins metabolism. This thought comes from the following theory: if it rarely exists that the level of metabolism is reduced. In fact, the metabolism is not reduced even after 36-hour starvation, so it is not necessary to fear. International Society of Sports Nutrition declares: fractional nutrition does not lead to changes in metabolism.
- Fractional nutrition fights overeating. The idea is as follows: when you do not eat for a long time, you will be thrown into food and cannot stop in time. But this will not happen if your day caloric content in the norm (28 KK per 1 kg of body weight) and in each meal there are proteins, complex carbohydrates and fiber. In addition, constantly snacking something, you suppress feeling of hunger - and it is dangerous.
- Fractional food helps maintain body weight. Again the previous thought: you do not overeat, which means you do not gain weight. But if you do not control the calories, no one can vouch that over time your fractional portions will not become more. And they will most likely become. And you will begin to gain weight even with fractional food. For example, this study states that the frequency of food intake is not important for weight loss.
- Fractional food promotes weight loss. In fact, the calorie deficit contributes to weight loss. When a person begins to eat fractionally, he initially begins to eat less - and this is forms a calorie deficit. And promotes weight loss. Moreover: here is a study that says that fractional nutrition can lead to obesity.
- Fractional food does not stretch the stomach. It's a bullshit. The stomach consists of muscle tissue. The same as, for example, the bladder. He can stretch and shrink depending on the conditions.
In addition, I managed to find only 1 study in which fractional nutrition actually showed the best results when weight loss. But here is not everything smoothly: groups did not consider calories . As a result, a fractional group consuming about 2,129 KK, and the group with the usual - 2 472 KK. Of course, the group with fractional nutrition is humid faster.
But if the caloric content of nutrition in both groups was the same, the results would also be identical.
In conclusion, I want to say that regular meals contribute to a positive psychological climate in the family, improve self-esteem and assessment at school.
Links to research.
I will give all the scope.
http://www.ncbi.nlm.nih.gov/pubmed/9155494.
http://www.ncbi.nlm.nih.gov/pubmed/8399092.
http://www.ncbi.nlm.nih.gov/pubmed/18053311
http://www.ncbi.nlm.nih.gov/pubmed/8863008.
http://www.ncbi.nlm.nih.gov/pubmed/12973474.
http://www.ncbi.nlm.nih.gov/pubmed/2674713.
http://www.pjbs.org/pjnonline/fin350.pdf is on rats
http://www.researchgate.net/publication/50408570_international_society_of_sports_nutrition_position_stand_meal_frequency
Output: There is no difference as often (for muscle metabolicism and metabolism of fats).
http://www.ncbbi.nlm.nih.gov/pubmed/24668862 - Permanent snacks lead to obesity
Food frequency does not affect insulin production:
http://www.pjbs.org/pjnonline/fin350.pdf - no difference in weight set
http://www.ncbbi.nlm.nih.gov/pubmed/25231499 - 3 meals a day leads to greater insulin emission - it is important when setting a mass
Combination of macronutrients
http://www.ncbbi.nlm.nih.gov/pubmed/20113388 - Miscellaneous combination of macronutrients does not affect insulin production
1 study in which fractional power steering
http://www.ncbi.nlm.nih.gov/pubmed/25620753.
Regular meals contribute to the normal psychological mood in the family
http://www.ncbi.nlm.nih.gov/pubmed/25676655
http://www.ncbi.nlm.nih.gov/pubmed/25681295
Questions? Comments? Write me what you think!
Probably, you have repeatedly heard that fractional food, which consists in frequent consumption of a small amount of food during the day, is good way Cut the hunger and increase the rate of metabolism, while trying to lose weight. However, the final results of a new study published in the journal Diabetologia.,
can drastically change the strategy of your diet. The study suggests that earlier techniques of two large food portions and the further exclusion of dinner can lead to greater weight loss than the consumption of six small portions during the day.
Study
Researchers from the Czech Republic observed 54 patients with a diagnosed diagnosis - diabetes second type for 24 weeks. The study participants were divided into two groups, after which scientists transferred them to special diet, with which daily rate Energy consumption has been reduced by 500 calories. On average, the daily food diet of patients consisted of 50-55% of carbohydrates, 20-25% proteins and less than 30% of fats.
During the first 12 weeks, one group adhered to three meals: breakfast, lunch and dinner, and they also laid 3 light snacks between the main meals. The power mode of another group consisted of a dense breakfast between 6.00 - 10.00 in the morning and a large portion of food for lunch between 12.00 and 16.00 hours. At the request of scientists, the next 12 weeks participants did not change their power regimen, taking food according to the scheme given at the beginning of the study.
According to the results obtained, both groups have observed a significant weight loss and a decrease in the amount of fat in the liver. A group that has ever eaten every day only large portions of breakfasts and dinners, most of all looted during each 12-week session. Also, these patients had a decrease in blood sugar levels on an empty stomach, which means that insulin production in the body was more efficient.
The time and frequency of food intakes, as it turned out, do not affect the functions of beta cells that produce insulin, as well as on clearance glucose, that is, how fast the organs of the participants were able to recycle sugar and get rid of it.
Opinion of an independent expert
As Melina Jampolis notes, fitness consultant and proper nutritionThe study is of interest, but, unfortunately, this diet regimen is hardly suitable for everyday life, because people should not pass the evening meals every day. It is also concerned that, possibly, both groups, ultimately, did not eat the same total number of calories, because feeding six times a day, it is difficult to control calories. Researchers recognize that by doing everything possible in order to ensure both groups consumption of equal amount of calories, a group that has eaten large portions of food only twice a day, quite likely consuming fewer.
Despite the fact that this study was small, Jampolis insists on the results of early research in supporting the consumption of light dinner at the end of the day.
According to her, most people consume the bulk of calories from daily norm It is late in the evening when the organism is least active. In the conditions of passive state, the sensitivity to insulin falls. One of the recent studies has shown that walking after dinner throughout 15 minutes helps reduce the risk of developing diabetes. Fasting between dinner and the next day breakfast can have the same effect.
Output
Try not to miss dinner. Breakfast and lunch must be dense, but the last evening meal must contain a low calorie calorie.