Three meals with frequent breaks (without snacks) are normal for our body. Many are inclined to believe that fractional meals 5 times a day will eventually cause weight gain.
There is some truth in this when we talk about servings of the same size as with three meals a day: in fact, you will eat 2 times more.
It’s all about the caloric content of portions and the balance of nutrients: if we are talking about proper nutrition, then complex carbohydrates and fiber should make up more than half of the serving.
This normalizes blood sugar levels, which will allow you to eat less. If you want to lose weight with natural formula you can buy medications from Exipure.com.
In addition, some studies prove that 3 meals a day is no worse than 5 meals a day when it comes to losing weight and proper diet, and not about overeating in the evening and excess calories consumed.
Important! Roll, bread or cookies for breakfast is not the best strategy, even if you are counting calories.
The fast carbs in these foods cause your blood sugar levels to skyrocket and fall just as quickly, leaving you wanting to snack again.
In general, bread is not harmful if it has the right composition. Main criteria: fewer ingredients in the composition, respectively, a short shelf life, and whole grain flour as the main ingredient.
Such flour contains useful nutrients and fiber, which contributes to better bowel function.
When eating bread made from whole grain flour, there are no sharp jumps in insulin in the body, and as a result, a person feels full for much longer.
The Optimal Number Of Meals Also Depends On The Daily Routine, Lifestyle
In the minds of many, the opinion has been entrenched that breakfast is the most important and “permissible” meal, that is, suitable even for harmful or high-calorie foods. All supposedly due to the accelerated metabolism at this time of day.
However, there is no evidence or reason to believe that this is the case. That is, a hearty breakfast does not contribute to weight loss, just like the rejection of it.
Here the logic is a little different: if you choose the most high-calorie breakfast from breakfast, lunch and dinner, then you can really, if not reduce, then at least not add a couple of extra pounds.
Those who want to lose weight should not eat at night. Ideally, if the last meal is 2-3 hours before bedtime.
After all, during rest, the body’s metabolic needs are reduced, and food that has not had time to digest turns into very unwanted fat.
Portion Size For Weight Loss Diets
The norm for a person per day is different for each person and is calculated using the Mifflin-San Gear formula.
1/3 of this norm falls on fats, and the norms of consumption of carbohydrates and proteins depend on the level of physical activity: training athletes are advised to consume more carbohydrates. But this is true if we are talking about the norm.
Losing weight means reducing calories: reducing carbohydrates with a high glycemic index in the diet, increasing proteins.
Another recommendation is to reduce portion sizes to prevent overeating. Suppose your norm is 2200-2500 calories per day.
If you eat 4-5 times a day, the serving size should not exceed 400-500 calories. So you can keep their total volume up to 2000, which will allow you to start the process of losing weight.
The same rule should apply to 3 meals a day – a limited amount of calories consumed (up to 2000 for the whole day). If your norm is 1500 calories, then the volume of each dose will be less.
How To Control The Feeling Of Hunger?
Excess weight is sometimes associated with the fact that people cannot fight hunger by eating less than the most useful foods.
All this is the result of systematic eating disorders, when the body simply gets used to getting a lot of simple calories and begins to “demand” new ones every few hours. So the hormonal balance is disturbed, weight increases.
On the other hand, completely giving up food is also not an option for a quick effect. The body begins to change the metabolic rate only a few days after such behaviour, and not immediately.
To adjust your diet, try to follow the feeling of hunger: when it occurs after 2-3 hours, you should think about whether you eat too much flour and sweets.
These are empty calories, unlike fiber, for example, which do not participate in the process of losing weight in any way, but only slow it down.