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Apr 24, 2022
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Proper nutrition: what, when and how much

Proper nutrition: what, when and how much

When we try to stick to our chosen diet, we pay a lot of attention to what we eat. But at the same time, we absolutely do not think about when exactly it is better to sit down at the dinner table, how many times during the day we should eat, and what will happen if we decide to eat a hearty meal before going to bed.

The standard number of meals per day is three. And that’s if you’re lucky. Some mistakenly believe that if they stop eating altogether or limit their meals to once a day, they will lose weight twice as fast. But usually such experiments lead to nothing but stress and health problems.

It is advisable to eat every 3-4 hours

This allows you to improve fat burning, prevents the release of an excess of insulin into the blood, allows leptin (the hormone that regulates energy metabolism) to work its magic and control appetite and metabolism. It also keeps the production of cortisol, the stress hormone, under control.

Don’t skip breakfast!

Our grandmothers were right when they said that the day should start with a good hearty breakfast. It gives energy to start a long productive day. If you skip breakfast, very soon the feeling of hunger takes you by surprise and you begin to interrupt the feeling of hunger with everything that comes to hand. And in offices, sweets and cookies are usually on hand.

Don’t eat three hours before bed

Eating before bed raises body temperature, increases blood sugar and insulin levels, and reduces the production of melatonin and growth hormone. All of these factors affect sleep and the natural fat burning that occurs when we sleep. In addition, poor sleep leads to the fact that we can overeat the next day.

If it so happens that you have time to eat before bed, it is advisable to eat light meals that are low in fat and carbohydrates and high in protein.

Start your day with protein

To improve appetite control, it is better to eat proteins for breakfast, and leave carbohydrates for lunch or dinner. Tomato omelette is a great quick breakfast!

Never start strength training on an empty stomach

For such activities, your body needs energy for optimal results. But cardio can be done 30 minutes before meals.

This does not mean that you need to fill up right before training. Just do not start classes if you have not eaten anything for a long time and you have a feeling of hunger. Before the workout itself, you can have a snack with bananas, nuts or dried fruits – high in calories, quickly absorbed, gives the necessary energy and relieves hunger.

Focus on food

While eating, it is undesirable to be distracted by something that does not concern your lunch. Focus on the main occupation, feel all the shades of taste, relax, finally, and rest. Your lunch is an island of peace and tranquility in the midst of the stormy ocean of the working day.

  • Squirrels go first. During meals, eat protein foods first, and then everything else. Proteins send a signal to your brain that your body is full. This way you will eat exactly as much as you need.
  • Take alcohol after meals. If you decide to drink some wine or any other drink with dinner, it is better to do this after you have eaten, and not during. Alcohol after meals increases the production of hormones that control appetite and digestion. And if you decide to drink white wine in the evening, keep in mind that it increases your appetite and the chance that you will want to have a snack is very high.
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