First, the benefits of eating less and eating more meals to lose weight
Eating less and eating more is a good habit, which is good for your health. A survey in France shows that people who eat more can absorb calories better without gaining weight. On the contrary, if a person reduces the number of meals, body fat can increase by 600 grams after 28 days.
1, increase satiety and avoid overeating.
If the interval between meals is 3 hours, the satiety can last longer, and there will be no desire to eat, thus achieving the effect of controlling appetite.
Most of the food we eat is mixed food. From the point of view of gastric emptying, the digestion time is about 1 ~ 4 hours according to different food ingredients, but in fact, there is obvious hunger before the food in the stomach is completely emptied. If the interval between meals is too long (4-5 hours or even longer), it is easy to feel hungry, leading to overeating.
The harm of long-term satiety is enormous. Eating too much often will not only overload the digestive system for a long time, but also lead to premature aging of internal organs and decreased immune function, and excess calories will also cause fat deposition in the body, leading to obesity.
2. Reduce body fat accumulation
The practice of losing weight proves that if you change to a diet of 2 meals a day or 1 meal, you will not lose body fat, but you will be extremely hungry because of excessive dieting, leading to overeating. If you eat too much at a time, the body will produce a lot of insulin, which will prevent fat from entering the blood and being absorbed and consumed by other tissues, and the body will absorb too much, leading to fat accumulation. Eating too much will enlarge the stomach and make people feel underfed all day. Eat a few more meals a day, and eat a small amount at a time, so that your stomach will not swell.
In addition, increasing the number of meals a day to four or six times will reduce the frequency of the brain receiving hunger information, so that it will not cause hunger and then eat and drink. This helps to control calorie intake.
A small amount of meals can also relieve gastrointestinal pressure, give the body enough time to digest and absorb what it eats, and inhibit the accumulation of fat and excess substances in the body.
3. Improve metabolic rate
A small amount of meals can help the body to discharge waste, promote the body's metabolism, not only lose weight, but also detoxify and beautify.
If you don't eat food for a long time in a day, the metabolic rate will be greatly slowed down. Because an empty stomach makes the brain think that the body is starving, we have to reduce calorie consumption to prolong the consumption period of stored fat. The advantage of eating less and eating more is to keep something in your stomach and keep your metabolism strong.
Second, eat less and eat more.
The so-called "eat less" means that the goal is to eat until the hunger disappears. When most people eat, they often stop until they are "full" or even "very full". Although eating "full" is not easy to make people feel hungry before the next meal, if you stop eating until you are full every time, your stomach will "support". In the long run, once you don't eat so much food, it's hard to feel full. To change this phenomenon, you can reduce the amount of food you eat per meal, add a snack (such as afternoon tea) between meals, and add some food when you feel a little hungry, so that the feeling of being hungry will disappear and you don't have to be hungry until the next meal.
You can't lose weight if you eat too much, and you may not lose weight if you eat too little, because the metabolic rate of the human body is not fixed.
The body is very smart. Once it senses that the heat has decreased, it will immediately make adjustments and give priority to hoarding heat! Because the body is alert to the difficulties of the external environment (no heat comes in), it will immediately change its strategy, that is, eat less calories and turn the body into the most easy mode to store calories, that is, hoard fat.
One of the most important factors affecting metabolism is eating. Once you don't eat (or eat very little) for a long time, your body will immediately reduce its metabolism. So be sure to eat a small amount of food and divide the calories you need in a day into four meals and five meals. If you are exercising and want to gain weight, you'd better eat it in six meals. Eating a small amount of food will increase your metabolic rate and make you tend to burn fat instead of accumulating it. If you want to lose weight effectively, you must grasp the principle of small amount and multiple meals.
The interval between meals.
According to Cui Boer, director of the Nutrition Service Group of Columbia Studio in California, if you don't eat for more than five hours, you will lose control of your hunger and turn a blind eye to your health goals and nutrition concepts. You can't resist the temptation to eat out Therefore, it is generally recommended to have a small meal interval of 3 hours.
Specific examples
If you lose weight healthily, the minimum calorie per day is 1500 calories.
The first meal is 7-8: 00: 500 calories of whole wheat steamed bread, soybean milk and peanut butter for breakfast.
10- 1 1 order the second meal: 80 calories of apples for dessert.
12- 13 the third meal: 500 calories for lunch, various vegetables, eggs, fish and rice.
15- 16 fourth meal: 80 calories of kiwifruit for dessert.
18- 19 fifth meal: 300 calories of winter flour, kelp buds, tomatoes and seafood for dinner.
2 1-22 o'clock sixth meal: snacks 80 calories of hot milk.
In the case of stagnation, it is necessary to adjust the intake of calories to stimulate the body. At this time, the daily dietary calories should be at least 1200 calories.
The first meal is 7-8: 00: 500 calories of whole wheat steamed bread, soybean milk and peanut butter for breakfast.
10- 1 1 order the second meal: 80 calories of apples for dessert.
12- 13 Third meal: 400 calories of various vegetables, eggs, fish and half a bowl of rice for lunch.
15- 16 fourth meal: 80 calories of kiwifruit for dessert.
18- 19: 00 Fifth meal: 200 calories of winter powder, kelp sprouts and tomatoes for dinner.
Additional remarks
Food types are only suggestions and references, and they are not absolutely fixed. For example, if you are tired of eating fruit, you can change it to boiled vegetables; As for dessert, you can drink yogurt and eat some dark chocolate or nuts. As for dinner dishes, you can also change them, but generally keep the proportion mode in the above table.
Third, the nutritional distribution of eating less and eating more.
The total intake of a day is lower than the total consumption of a day, and you can't be fat. In addition, besides counting calories, it depends on what you eat. The proportion of sugar, protein and lipid is also very important. Adjusting the ratio to 5: 3: 2 (namely, sugar 5, protein 3 and lipid 2) can ensure the balanced supplement of various nutrients needed by the body.
The first meal
Breakfast is especially important. A nutritious breakfast can not only promote the metabolism of the body, but also be a source of vitality for the day. So breakfast must be nutritious, and grain is a good choice. Eat coarse grain porridge, whole wheat bread, etc. You can add some fruit, an egg and a glass of milk. Let your breakfast be as rich as possible, and let yourself be full of energy and energy from the early morning.
The second meal
In the transition time between breakfast and lunch, make a small supplement. You can avoid overeating because you are too hungry at noon. Alleviate hunger and avoid the damage to mucosa caused by long-term gastric emptying. You can eat some nuts, peanuts, almonds or apples to make you feel full.
The third meal
Lunch plays a connecting role in a day, so it must be replenished adequately. At this time, the body is also tired, so you can choose some meat. Fish and lean meat with less fat are preferred, and you can eat more vegetables and beans. Staple food is also essential.
If you think lunch is too heavy, you can eat half of it first and leave the rest for dessert at 3 pm. But don't eat at 65438+ 0-3 pm, when the small intestine is running, eating will interfere with endocrine and affect gastrointestinal digestion. But if you are hungry for lunch, eat the whole lunch.
The fourth meal
How can people in the office refuse afternoon tea? Choosing some light food in afternoon tea can relieve fatigue and is also the transition between lunch and dinner. At this time, you can eat some fruit or a bottle of yogurt.
If you eat two kinds of fruits every day, you shouldn't want to drink artificial junk drinks such as fruit and vegetable juice, because the nutrients you absorb from fruits are already complete and the food is still natural. Fruit must be eaten every day, at least one kind. However, if you only eat one kind, it is recommended to supplement vitamin C. For example, if you only eat one guava every day, the nutrition from fruit is still not enough, so you can supplement vitamin C or grape seeds.
The fifth meal
Eating less and eating more is a good habit, which is good for your health. A survey in France shows that people who eat more can absorb calories better without gaining weight. On the contrary, if a person reduces the number of meals, body fat can increase by 600 grams after 28 days.
No.6 meal
It's not necessary, but you don't have to put up with it if you are hungry at night. You can brew milk cereal to calm your nerves and make you feel full.