Ask any nutrition expert how many times a day you should eat to increase lean muscle mass, energy levels, and mental focus. You will hear the magic number "Six". Almost everyone will agree that frequent meals are the best way to feed the body. But do you really understand why?
Why should your diet consist of 6 meals?
Frequent meals increase energy levels. Diabetes research shows that eating every three hours is the best way to stabilize blood sugar levels. When blood sugar levels are stable, energy levels increase and become more consistent throughout the day.
Frequent eating increases mental focus and productivity while reducing stress. When blood sugar levels are stable, it allows you to think more clearly and helps you better cope with stressful situations as they arise. (Ever noticed how irritable and angry a person becomes when he is hungry?)
Increasing the absorption of food. The body can only absorb a certain amount of nutrients in one sitting. For example, your goal is to consume 210 grams of protein per day. Your body will absorb 35 grams of protein in six meals better than 105 grams in two. In a nutshell, when eating protein six times a day, you can absorb much more protein for muscle growth and recovery compared to taking the same amount of protein, but in three sittings. This also applies to other nutrients. Thus, by eating little and often, you can protect yourself from nutritional deficiencies, which are often found in physically active people.
Decreased appetite and overeating. If you have overwhelming food cravings followed by days of overeating, then you are a prime candidate for increased frequency.
Increasing the level of metabolism. Research shows that eating protein-rich meals often speeds up your metabolism to burn more calories in a day. This is the result of a process called the "Thermic Effect" of food - the energy your body uses to digest and use the food you eat. Protein has a large thermal effect, followed by carbohydrates and fats.
What should your Frequent Meals consist of?
Now that I've explained why it's so important to eat six times a day, I want to warn you: you can't eat everything you want and expect results. It is necessary to combine products in a certain way. On the other hand, I don't see the point in counting every calorie unless you're aiming for a bodybuilding competition.
Instead, I recommend dividing your plate of food into thirds. 1/3 of your plate should contain a source of protein, such as fish, turkey, or chicken. The next third should be complex carbohydrates like potatoes and brown rice. The last third of your plate should be fibrous vegetables - lettuce, broccoli, green beans. To determine serving sizes, think of a serving of protein as the size of your palm, and a serving of carbs and vegetables the size of your fist.
How can I eat six times a day?
I know what you're thinking: "Who has so much time to cook 6 times a day?" I'm right? If so, here are a couple of things you can do:
Set aside 2 days a week to prepare a large amount of food. Place it in plastic containers and use as needed.
Use meal replacements and sports bars. This will save you a lot of time and provide you with everything you need.
Fractional nutrition or grazing (the word comes from the English verb "to graze", which means "graze" or "eat at random, intercept"). Like cows. This is evolutionarily fundamentally wrong, our ancestors did not eat like ruminants, they had a different diet. If we ate like chimps, we would still hang on trees in Africa and chew. I will say in advance that fractional nutrition can help professional athletes, but this is not our topic, we are talking about healthy people.
| Myths about fractional nutrition |
1. We are told: Eat smaller meals so you feel full and not hungry. “Eat small meals to control your hunger” is the worst advice.
In fact:studies have shown that, for example, three high-protein meals give more satiety and greater appetite control than six small meals, specialists from the Department of Diet and Nutrition at the University of Kansas Medical Center (USA) proved that a person feels less saturation if you eat six times a day instead of the usual three.
2. We are told: eat fractionally so as not to reduce metabolism (metabolism), they say long breaks reduce metabolism.
In fact:the metabolic rate is not affected by periods of fasting up to 72-96 hours. It may seem paradoxical, but the metabolic rate actually increases. If we turn to specific numbers, studies have shown an increase of 3.6% - 10% after 36-48 hours.
3. We are told: eat fractionally to increase metabolism (disperse metabolism, "maintain metabolic fire").
In fact:indeed, when you eat, your metabolic rate increases slightly for the next few hours. But this increase is proportional to the number of calories, not the number of snacks.
4. We are told: Eat smaller meals to suppress hunger and the hunger hormone. (Optional explanation: the longer the break between meals, the more hormones are produced. In this situation, hunger becomes very strong, and when we sit down at the table, we eat a lot and cannot stop in time.)
In fact:this is very dangerous for several reasons. First, when you start eating without hunger, you will almost certainly overeat. Remember that satiety can only be recognized against the background of hunger. I already wrote that the hunger hormone stimulates the immune system, protects nerve cells, the heart, and has a powerful antidepressant effect. What's more, without the hunger hormone ghrelin, the satiety hormone leptin won't work properly. You will never get bored!
Metaphor for the studio. Disrupting hormones, continuing “biting” between meals is like putting laundry in the wash, stopping the washing program and adding a forgotten item. But nobody does that. Because everyone understands that it is impossible to break the technological process.
5. We are told: Eat small meals so you don't overeat.
In fact:with constant snacking, it is even more difficult to account for all the food and it is much easier to overeat. Subconsciously, we don't consider snacking as a meal. Moreover, fractional meals will disrupt the hormonal regulation of satiety-hunger. You will actually overeat per day, but undereat per meal. Eating without appetite, getting up from the table without having eaten - how boring and unnatural.
6. We are told: Eat smaller meals to maintain weight effortlessly.
In fact:In the long run, smaller meals will only lead to weight gain. You will eat more. It turned out that with frequent fractional meals in overweight women, the area under the curve (i.e., increased daily amount) increased for insulin, glucose, insulin resistance and triglyceride levels (with a simultaneous decrease in high-density lipoprotein levels) compared with participants with normal body weight. Fractional nutrition - more glucose and fat in the blood!
7. We are told: eat fractionally to lose weight without severe restrictions (to burn fat).
In fact:remember that each meal leads to a rise in insulin. BUTelevated levels of insulin in the blood prevents the breakdown of fat in the subcutaneous fat. you need to understand that whenever insulin levels rise, fat burning will stop. Typically, peak insulin levels are reached within 30 minutes after a meal and return to normal within 3 hours. However, if you eat every 2 to 3 hours, as some experts suggest, your insulin levels will never return to normal and you will never start burning fat.
8. We are told: eat fractionally so as not to lose muscle.
In fact:100 grams of protein in a mixed meal at the end of the day will still provide us with amino acids for 16-24 hours, protein is digested very slowly. After a large meal with a high protein content, the supply of amino acids in your blood will last for 4-6 hours . And if you do not depend on carbohydrates, then your muscles will be safe for up to 3 days. The body's first glycogen begins use approximately only three hours after the previous meal (!). For lovers of numbers: in humans, glycogen stores in muscles and liver are estimated at about 1900 kcal !! Protein breakdown will begin only after the complete depletion of glycogen in the liver and muscles.
9. We are told: eat fractionally so as not to stretch the stomach.
In fact:it cannot be stretched or compressed, it can only be cut surgically. The stomach has muscular walls and it tends to stretch and then contract. So you're not afraid that your bladder will stretch from filling with urine? Here, and the wall of the stomach consists of the same tissue.
10. We are told:eat small meals to improve health. Due to small portions with fractional nutrition, less burden falls on the body.
In fact:due to the high frequency of meals, the body almost does not rest - the whole day a person either eats or snacks.When you eat small, frequent meals throughout the day, insulin levels remain elevated throughout the day, causing fat storage and insulin resistance. Normally, the liver takes up 60% of the fuel from every meal and stores it as an available fuel. Hence, if eaten too often, it clogs the liver's fuel storage system, leading to fatigue and disruption of detoxification mechanisms.
11. We are told: eat small meals todo not overload the gastrointestinal tract, they say, food comes in often and in small quantities, without overloading the gastrointestinal tract, which allows you to successfully deal with gastritis, colitis, pancreatic diseases
In fact:snacking between meals is sure to stress the liver and is simply not recommended. The liver must re-learn how to normally use gluconeogenesis again when you are asleep or awake. Snacking just destroys time and the circadian clock that works in unison with leptin. In addition, the digestive glands need time to accumulate enough digestive enzymes.
12. We are told:eat small meals tomaintain a constant blood sugar levelcraving for sweets will cease to torment you with the same force.
In fact:a recent study on hormones tells us that this is actually the worst way to eat for a blood sugar imbalance (insulin swing, sugar dragon) and it can actually be dangerous to your health. As a result, you will become even more addicted to sweets.
13. We are told:eat small meals toslags did not accumulate (for detox). Like, the fractional nutrition system improves metabolism, helps our body to remove toxins and toxins that have accumulated.
In fact:it was found that fractional meals turned out to be hazardous to health - by the end of the day, those participants in the study with overweight who ate five times accumulated significantly higher levels of endotoxins in the blood than those who ate only two times. Take a look at this study:hepatology. 2014 Aug;60(2):545-53. Hypercaloric diets with increased meal frequency, but not meal size, increase intrahepatic triglycerides: a randomized controlled trial. (how a high frequency of nutrition negatively affects the liver).
14. We are told: eat fractionally for mood. You'll get h a boost of energy after a meal. Yes, many people are faced with the fact that after a hearty meal there is an irresistible feeling of drowsiness and lethargy.
In fact: sleepiness after eating is associated mainly with excess carbohydrates and eating in a hurry. What's more, when ghrelin levels rise, it has been shown to act as a natural antidepressant. Ghrelin levels increase before meals and play an important role in increasing appetite. After conducting experiments on mice, the researchers concluded that the antidepressant properties of ghrelin become stronger, the higher its level rises!
15. We are told:eat small meals toyou could chew something all day, it's useful.
In fact: since food is often consumed throughout the day, this constant acid attack on the teeth increases the likelihood the occurrence of caries.
16. We are told: Eat smaller meals to develop proper eating habits.
17. We are told: eat fractionally so that the acid does not corrode the stomach.In fact: gastric juice is not secreted by itself, but only in response to mechanical stimulation and when food acts on its mucosa ( chemical stimulation ). The more often you eat, the more gastric juice is secreted. Yes unfortunately,emotional stimuli often increase gastric secretion (high acid) to 50 ml/h or more. This is very similar to gastric secretion at the beginning of a meal during the brain phase. Increased secretion in response to emotional stimuli is believed to be one of the causes of peptic ulcer development. We are told: Eat smaller meals for better weight loss.
In fact: as studies show,Eating two large meals a day, instead of six small meals with the same amount of calories, is more effective in the fight against excess weight, according to a new study. In study participants with type II diabetes who ate only breakfast and lunch for 12 weeks, their body mass index decreased by an average of 1.23 points. And people who ate the same amount of food, but in six meals, lost only 0.82 points.
In their work, scientists relied mainly on the results of earlier studies, in which it was proved that frequent eating does not improve weight loss.
Researchers believe that both the frequency of meals and timing are of great importance for maintaining a normal weight. Nutritionists consider the most favorable time for breakfast to be the period from 6 to 10 am, and for lunch - the period from 12 to 4 pm. At the same time, scientists emphasize that it is very important not to skip breakfast. With two meals a day, the content of fat in the liver decreases and sensitivity to insulin increases markedly, which is not observed with six meals a day.
21. We are told: eat fractionally so that .... A number of ridiculous arguments: "the calorie content of food decreases gradually and imperceptibly for your well-being." Many make frankly false arguments, such as "fractional nutrition reduces the level of insulin in the blood."
In fact, nothing but laughter, it does not cause.
Be healthy!
One of the basic commandments is frequent (5-6 times a day) meals in small portions. Almost at the same time, I came across a publication where fractional nutrition is subjected to fierce criticism. I decided to carefully check everything and find out for myself what is the correct, healthy diet. The result of my research work is before you. This post took me a total of 26 hours, but it seems to me that it managed to dot the i's. I hope you find it interesting and useful!
Nobody can be trusted. I can. "Seventeen Moments of Spring"
I love articles where doctors debunk dangerous misconceptions about health. It's nice to follow the thought of an intelligent practitioner and think: well, the world has become a little better. Reason triumphs, homegrown experts flap their eyelashes in puzzlement.
I recently came across an interesting post. She got me interested in an unexpected topic.
Fractional nutrition - eating food small portions 5-6 times a day. It is believed that it favorably affects the work of the digestive tract.
This opinion, I emphasize, went to the people not from the notes of "yellow" journalists, but from applied medical literature.
Look for an example in the description of the good old tables according to Pevzner. Eating little and often is necessary for esophagitis, stomach and intestinal ulcers, reflux disease, cholecystitis ...
Personally, I, Marina Belyaeva, first heard about fractional nutrition when a few years ago I came to one of the (excellent specialist, Ph.D.) with suspected gastritis.
Let's translate? "High-calorie diets with increased meal frequency but no increase in food intake increase intrahepatic triglyceride levels: a randomized controlled experiment." Pay attention to the first word. This refers to high-calorie (!) frequent meals.
The participants in the experiment received fatty and sweet foods(consisted of fat and sugar or sugar only) in addition to the main dishes. The scientists who conducted this study proved a pretty obvious thing - that constant snacking on sweets is harmful.
Beloveshkin also backs up his thesis with a quote from the materials of the International Society of Endocrinology: “The fractional nutrition, usually recommended for obesity, not only does not lead to an increase in metabolic processes and weight loss, but is even dangerous to health.”
I found information about this study. It turned out the following:
The data from the last point is really important. They are debunk a real myth that the transition to fractional nutrition without changing the caloric content of the diet allows you to lose weight. Here is a Google screenshot, pay attention to the many discussions that talk about fractional nutrition as an independent method of losing weight:
In general, the obvious was confirmed: counting calories and monitoring the energy value of the diet is important. By the way, my online calculator can help you with this: (calculates guidelines for the required number of calories using 3 formulas, and also gives recommendations on the consumption of proteins, fats and carbohydrates).
Returning to the topic: the experiments of the International Society of Endocrinology do not prove the danger of frequent eating in any way. Move on.
Beloveshkin's article reads:
Remember that every meal leads to a rise in insulin. And an increased level of insulin in the blood prevents the breakdown of fat in the subcutaneous fat. you need to understand that whenever insulin levels rise, fat burning will stop.
The fact that insulin levels rise after each meal is undeniable - it is as natural a process as, say, salivation when chewing. But: this “insulin rise” is normally short-term.
Does it become long-term with fractional nutrition? No.
Meal frequency almost no effect on the level of insulin production. Let's take a look at The Effect of Meal Frequency on Serum Immunoglobulins Profile, Insulin and Weight in Rat, by M. Shahraki, J. Majidi et al.
Scientists conducted an experiment on 30 healthy adult female rats. The rats were divided into groups. For 60 days, the animals of one group regularly received food in the nibbling regimen, the other - in the gorging regimen.
Eventually:
although, in the two regimens serum insulin level was non-significantly decreased but the percentage of decreasing in nibbling regimen was more than gorging one (-5.3% vs -2.3%) slightly decreased, while the percentage of reduction in nibbling mode was greater than in gorging. (-5.3% vs -2.3%).
Be especially careful to believe articles in which a phenomenon is considered as unambiguously “bad” (or, conversely, 100% “good”). Even in delusions there is usually a grain of common sense.
I have defended fractional nutrition for a long time. It's time to acknowledge its real disadvantages. Andrei Beloveshkin does not write about them.
Four or six meals a day is a troublesome business. It requires attention: you have to think through not only breakfast and lunch, but also snacks.
Plus, eating small meals takes a lot of time. Lots of cooking. Mountains of dirty dishes. Alas, this is the harsh truth of life - in order to feed a family qualitatively, one must either work at home or not work at all.
The nibbling mode also has such a minus: deviations from it are very unpleasant. When I go to, say, a conference that lasts three hours, plus an hour to get there and back, by the end of the event, I can't help dreaming about food. If I had eaten in reserve before going out, I would not feel this hunger, but it doesn’t work. I'm out of the habit of heroic portions.
As for the weight - for several years of fractional nutrition, it remained stably normal for me. I did not turn into either a kolobok or Kashchei the immortal.
I hope I was able to offer you a sober and unbiased look at the concept of fractional nutrition. All health!
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Sooner or later, we all think about our diet: problems with weight, skin, health in general make us open our refrigerator and examine its contents with skepticism. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, looking for our way to a healthy and beautiful body.
Meanwhile, a healthy and proper diet is not a strict debilitating diet, not a mockery of the body and not depriving it of its joys, it is just a series of rules, following which you can radically change yourself, acquire new healthy habits, a beautiful figure and significantly extend life.
It's no secret that obesity has become a huge problem of modern people - we move less, consume a large amount of fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers are competing to come up with the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second inhabitant of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, problems with the heart, gastrointestinal tract, reproductive function - this is only a small part of the possible diseases that occur when the diet is not followed.
The good news is that in recent years, taking care of the condition of your body has begun to come into fashion: more and more calls to play sports are heard from the state, public organizations, organic and dietary products appear on store shelves, advice on how to eat right is distributed in the press. .
When compiling a healthy diet menu, you should remember a few general rules: first, you need to eat often and in small portions. It is most convenient to get yourself a small plate, in which a handful-sized portion is placed. No need to be afraid of hunger! A healthy diet involves 5-6 meals a day. It is also good to accustom yourself to eat at the same time - this stabilizes the work of the stomach and will contribute to weight loss.
The second important rule is remember about calories. There is no need to scrupulously calculate them throughout your life every time after eating, it is enough to follow your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie norm, you can find it out, for example, using a special calculator that is easy to find on the Internet. For example, a woman of 30 years old, weighing 70 kg with a height of 170 cm and little physical activity per day needs about 2000 kcal. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting the diet - the body will simply slow down the metabolism, and the harm from such a diet is more than good.
The third rule - we keep a balance between "income" and "expenses", that is, the energy that the body spends on basic metabolism, work, sports, and caloric intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of them are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to use. Approximate recommended indicators are 60 g of fat, 75 g of proteins, 250 g of carbohydrates and 30 g of fibers. The fourth rule is to drink water. Often we do not want to eat, our body simply takes the lack of fluid for hunger and makes us eat what we do not really need. One and a half or more liters of pure drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve the general condition of the body, and speed up the metabolic process.
And the fifth rule is to choose products wisely. Read the labels, composition and caloric content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, dyes from the diet. You must know what you eat, and then the path to beauty and health will be fast and enjoyable.
We will try to answer the age-old question "what to eat to lose weight?". The main thing when compiling a menu for a healthy diet is to maintain a balance between expenses and consumed products.
So, be sure to include in the diet of a healthy diet for every day:
Useful products should not contain preservatives, artificial colors, palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.
If you have a problem of excess weight, then sugar should be completely abandoned, even if you have a sweet tooth and can’t do without a cup of sweet coffee in the morning - sweeteners will solve this problem. Do not be afraid of them, high-quality natural-based substitutes are harmless, contain virtually no calories and taste good.
We have decided on useful products, let's look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:
The transition to a balanced healthy diet will not be a burden if you follow simple recommendations.
First, do not torture yourself with hunger. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.
Secondly, drink plenty and choose healthy drinks. Chicory contributes well to weight loss - it suppresses the feeling of hunger due to the large amount of fibers in the composition, it has a beneficial effect on the body. Green tea is also useful, especially with ginger.
Diversify your diet! The more different healthy foods you consume, the more the body receives various trace elements, vitamins, amino acids.
If you really want something forbidden - eat it for breakfast. Of course, it is better to give up harmful products altogether, but at first the thought that sometimes you can still treat yourself helps.
The less unnatural ingredients in food, the better. If you want to eat healthy foods, it is better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.
How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing them over 5-6 meals.
So, let's make a healthy food menu for every day:
Breakfast. Should be rich in slow carbohydrates and proteins, it can include:
Second meal– light snack between breakfast and lunch:
Dinner should be the most significant meal of the day:
afternoon tea, between lunch and dinner - another light meal:
Dinner– light and tasty:
And finally a couple of hours before bedtime:
Throughout the day, water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng can be consumed in unlimited quantities.
Portion sizes are approximate and will depend on individual parameters - daily calorie intake, weight loss rate and other individual factors. In any case, it is better to consult a nutritionist.
sports, proper nutrition, healthy lifestyle Today it is like a new religion. Many people buy subscriptions to fitness clubs, post photos of healthy food dishes on the Internet. For some, it's all just a fashion trend. For others, it's a way of life. Why is it worth switching to a healthy diet? Here are twelve reasons why you should eat right.
Find a diet? No problem! There is a whole sea of them on the Internet. But no matter how sophisticated they are, they are all built on the same principle: eat less - weigh less. Probably, almost everyone who faced the problem of being overweight and wanted to lose weight (and I’m sure most of them) thought: “I’ll suffer for two or three weeks, but then I can eat whatever I want!” And now the unbearable time of one buckwheat / green vegetables / kefir / soups ends (and, most often, ahead of schedule), and it is now impossible to refuse delicious, but forbidden food until this moment. As a result, the quickly dropped kilograms return, sometimes twice as much. And then again the diet, restrictions, breakdowns, bad mood ... Vicious circle.
Proper nutrition is not a diet, it is a balanced diet. Force yourself to eat right! By including complex carbohydrates, proteins, proper fats, fruits, vegetables in your menu, scheduling your menu and distributing meal times, you will not only be able to lose weight, you will always feel full. The main thing is to adhere to the following principles:
By following these simple rules, you will immediately see the effect: extra pounds will gradually go away. But if you want to achieve the maximum result, calculate your daily calorie intake using the formula:
10 x your weight in kg + 6.2.4 x your height in cm - 5 x your age - 161. The resulting number must be multiplied by the coefficient that suits you: 1.2 - minimum or no physical activity; 1,375 fitness classes 3 times a week; 1.4625 fitness classes 5 times a week; 1,550 intense exercise 5-6 times per week.
If your goal is to lose weight, just subtract 200-300 calories from this number and then paint your diet, counting your every meal and snack. There are a lot of programs on the Internet that count how many calories are in foods.
Increasing muscle mass is an actual problem not only for men. It is wrong to think that if a person eats a lot and does not get better, then he can do everything and in unlimited quantities. Fast food, store-bought sweets with margarine and dubious additives, sausages, sugary drinks, starchy foods - all this affects the quality of your body. Do you want loose skin? Please don't worry about your diet. Would you like to have a toned figure? You already know the answer.
If your goal is to increase the volume of your muscles, follow the same principles as described in the first paragraph with one change - increase your daily calorie intake by including complex carbohydrates in your diet. Add them to your dinner and snacks. For example, a sandwich made from whole grain bread, chicken breast, cheese, vegetables, experiment with tastes will be a tasty and satisfying snack!
Use the above formula to calculate how many calories per day you need to consume and, based on this amount, paint your diet. Remember that this number is your norm! Thanks to a properly composed menu, you will not feel hungry and will always be in shape! Even if for some reason there is no sport in your life. Remember that 80% of success depends on nutrition and only the remaining 20% - on physical activity.
Frequent colds are the result of an unbalanced diet. Eat more vegetables, fruits, do not starve, and you will forget what constant malaise and headaches are.
Disorderly eating always entails problems with digestion. Do you constantly suffer from heaviness in the stomach? Try oatmeal for breakfast, drink kefir in the evening, eat more fiber and forget the names of many pills.
Sleep is an essential part of the normal functioning of our body. 7-8 hours of sleep per night is considered the norm for an adult. But who doesn’t know the situation: you go to bed on time, you can’t fall asleep for a long time, you wake up periodically and as a result you feel depressed in the morning. And often the reason for this is not only psychological reasons. In the evening after a hard day at work, many of us compensate for our fatigue with food. And it would be fine if everything ended with a dense, but not late dinner. Sweets with tea, numerous carbohydrate snacks load our body so much that it simply cannot fall asleep normally.
Do you want to sleep soundly, wake up in a good mood and feel great all day long? Forget about dense evening feasts.
Remember that we are what we eat. Any internal disturbance in the body is immediately reflected in our appearance. Are you afraid of fat? Forget beautiful hair and fresh skin. Are you eating enough calcium-rich foods? Don't expect strong nails.
If you play sports, you know how important it is to recover quickly after a workout. Proper nutrition and a long, restful sleep help us “come to our senses” faster, both after playing sports and after a hard day at work.
Do you have a bad mood, constant fatigue, no desire to develop, improve and do something not only for others, but also for yourself? Follow the principles of proper nutrition and eat more foods rich in vitamins that will fill you with energy and desire to live. And external self-improvement is the best motivation to keep moving forward along the intended path. It is impossible to be in a bad mood when you see changes in a positive direction, and your reflection in the mirror makes you happy!
It is no secret that food is one of the sources of human pleasure. But, having eaten something harmful, we often begin to reproach ourselves for what we have done, and the momentary pleasure immediately evaporates at an incredible speed, leaving behind only claims to ourselves and our willpower. Eating a balanced and complete diet, distributing your regimen and remembering to eat often, you will stop losing your temper.
However, never forget that you are not on a diet. And with this way of life there is a place for periodic joys. Allow yourself sometimes your favorite dishes and live with pleasure!
Don't think of proper nutrition as permanent restrictions. The main thing is to learn how to make the right choice. Instead of milk chocolate, take dark chocolate, instead of buying factory-made cookies, bake healthy and tasty oatmeal at home. Buy fruits, dried fruits, nuts, coconut, poppy seeds, seeds and add them to cottage cheese, natural yogurt, morning porridge. Make a delicious marinade for meat and healthy sauces for it and for salads. Do not eat what you do not like, do not copy the diet of others, but create your ideal one.
One of the most common nutritional myths is: "It's expensive!". If those who distributed it meant seafood, exotic fruits, expensive meats and red fish, then it is pointless to argue. But cereals, durum wheat pasta, potatoes, carrots, onions, seasonal vegetables, chicken meat, eggs, fish, dairy products are available to everyone. Fast food, carbonated drinks, store-bought sweets, sweets, sausage - exclude all this from your diet, replace them with healthy foods and homemade cakes and compare what turned out to be more expensive? In addition, it is much better to improve your diet today than to buy pills tomorrow.
Do not save on yourself and your health. Eat right and feel great!
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