Proper nutrition: what, when and how much

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

When we try to stick to our chosen diet, we pay great attention to what we eat. But at the same time, we absolutely do not think about exactly when it is better to sit 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 bedtime.

The typical number of meals per day is three. And that's if you're lucky. Some people mistakenly believe that if they stop eating altogether or limit their meals to once a day, they will lose weight in half the time. But usually, such experiments lead to nothing, except stress and health problems.

It is advisable to eat every 3-4 hours. This improves fat burning, prevents the release of excess insulin into the bloodstream, allows (a hormone that regulates energy metabolism) to work its magic and control appetite and metabolism. It also keeps the balance of the production of cortisol, the stress hormone, under control.

Don't skip breakfast! Our grandmothers were right when they said that the day should be started with a good hearty breakfast. It gives you the energy to start a long, rewarding day. If you skip breakfast, very soon the feeling of hunger catches 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 bedtime raises body temperature, increases blood sugar and insulin levels, and decreases 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 may overeat the next day.

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

Start your day with protein. To improve appetite control, it is best to eat protein at breakfast and leave carbohydrates for lunch or dinner. Tomato omelet is a great quick breakfast!

Never start strength training on an empty stomach. For these activities, your body needs energy to get optimal results. But cardio can be done 30 minutes before meals.

This does not mean at all that you need to fill up right before training. Just do not start exercising 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, provides 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. Concentrate on your main activity, experience all the flavors, finally relax and rest. Your lunch is an island of peace and tranquility in the midst of the stormy ocean of a working day.

Proteins come first. When you eat, eat protein foods first, and then everything else. Proteins send a signal to your brain that your body is full. Thus, you will eat exactly as much as you need.

Drink alcohol after meals. If you decide to drink some wine or any other drink at dinner, it is better to do so after you have eaten, rather than 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 want to eat is very high.