Want to lose weight? Eat 24 hours a day!
"Feeding by the fodder" - as some people call this system of low-nutrition nutrition - is much more effective for weight control than ascetic diets. Studies show that eating a small amount of food contributes to the constant maintenance of a normal level of sugar in the blood and speeds up metabolism.
When we eat only three times and, accordingly, a lot, our body immediately receives a huge amount of energy - "fuel" - the excess of which is stored in fat. And frequent and small portions evenly deliver the necessary amount of energy during the day.
Big pluses of small portions
We support energy and consume food in small quantities. Food supplies the body with energy - functioning, the body burns this energy. A delicate balance can easily be broken by skipping meals or spending too much time without food. When the level of sugar in the blood is high enough, we feel full of energy. When this level falls, we feel a heaviness in the whole body. Therefore, to feel full of energy throughout the day - you need to eat often, which will help maintain a stable level of sugar in the blood.
We accelerate the metabolism . Our body is genetically programmed to conserve energy, when food intake stops. The level of sugar in the blood drops every 3 hours, so if we do not eat anything to thereby increase this level, then the metabolism slows down. Nutritionists note that with a 3-day diet, women have a higher percentage of fat deposits, which, in their opinion, were formed due to large breaks between meals.
We grow thin. It is difficult to lose weight when the body tries to grab for every calorie. A low sugar content in the blood - one of the stimulants of hunger. In addition, long breaks between meals lead to an irrational choice of dishes. If you are really hungry, and in the refrigerator you find a bunch of uncooked carrots and a slice of cake, what will be your choice? And this choice quickly leads to weight gain. And frequent meals will not allow insane hunger to appear. The consumption of food in small amounts always effectively affects the female figure.
Stabilize the mood. Food and mood are interrelated, and more frequent consumption of food contributes to a change in the chemical composition of the brain. The main thing - to include in the diet complex carbohydrates - fruits, vegetables and whole grains - they stabilize the level of serotonin - a chemical substance in the brain that promotes mood enhancement. And this is precisely the principle of the action of antidepressants. These medicinal substances raise the level of serotonin and prevent its rapid and strong decrease. "Frequent" food performs the same function.
To consume food in a small amount follows those girls who lead a sedentary and sedentary lifestyle.
We lower the level of cholesterol in the blood. The results of studies of frequent low-nutritional nutrition, conducted at the University of Toronto, showed that all participants cholesterol level decreased by 8%, and the level of "harmful" (LDL) cholesterol - by 12%. Orderly nutrition helped maintain blood sugar levels, as well as reduce insulin adhesions, which stimulate the production of cholesterol.
How to switch to eating small amounts? This will require discipline, and for some, a change in the way of life. But changing your eating habits is easier than sticking to a strict diet.
The goal is to eat in 2-3 hours. When portions are small, attention should be paid to their quality. Make sure that the diet includes proteins, complex carbohydrates, rich in fiber, and healthy fats. Protein and fiber give a feeling of satiety. Complex carbohydrates are slowly absorbed without affecting the level of sugar in the blood; fat, which is also digested slowly, charges the body with energy not immediately, but much later than food intake.
You can try to start with 6 small equal portions or 3 small ones with 2-3 light snacks throughout the day.
The organism needs variety, so do not be afraid to show imagination and mix different products. Spread a little cheese curd on a slice of whole grain bread or put ogypec or whip the hard-boiled egg with a glass of tomato juice and decorate with celery. It is necessary to revise one's own notion of portion control, so as not to consume more calories per day. In restaurants, order a hearty snack as a main course or, before proceeding to the chosen dish, put off half - you can take it home.
To limit portions, remind yourself how, after overeating, there is a feeling of heaviness in the stomach. Ask yourself before a meal, do you really want to eat all this, knowing that you will then bite your nose while sitting at the table.
You need to think through a full menu for the day and put food on plastic containers that you can take with you to work or who will wait for you when you return home.