Eating more meals a day won't help you lose weight ~ but eating less and eating more meals will still help, but I have to tell you a few cruel facts about eating less and eating more meals first.

Eating less and more meals will not increase the calorie consumption of eating. As early as 1990, studies have shown that the calories consumed by the human body to digest food have nothing to do with the number of meals.

It is a fact that eating consumes energy, which generally accounts for 15% of the calories of food eaten.

How much you eat depends on the kind of food you eat. Eating high protein consumes more and eating high fat consumes less.

Eating less and more meals will not increase basal metabolism. Experiments have long proved that eating twice, three times, four times, five times, six times and seven times a day has no effect on basal metabolism.

Eating less and eating more won't make you lose more fat and gain more muscle. 20 15 has a large-scale meta-analysis, which studies the influence of meal times on body weight, fat weight, lean body weight and body fat rate. The conclusion is:

Eating less and eating more is good.

Then why do many professional athletes eat six or seven meals a day? The main reason is that their energy intake is much higher than that of normal people, and it is also common for them to exceed 3,000 kilocalories a day (twice that of women who lose weight). Some people eat 10000 kilocalories a day!

There is too much food, so eating in multiple meals can really reduce the burden on the stomach.

Why do you suggest eating less and eating more? It is really helpful to keep the blood sugar level stable and eat less and more meals.

When you are full and hungry, the fluctuation process of blood sugar level, with the participation of hormones such as insulin, unstable blood sugar will make more fat synthesis.

It is generally beneficial to eat regularly, eat less and eat more meals, and choose foods with low blood sugar response.

How many meals a day? Whether to eat less and eat more depends on whether you:

If you are a big eater, once you don't have enough food, it's easy to get mad. If you eat five meals a day, the most direct consequence may be that the total energy intake exceeds the standard!

If conditions are convenient, three meals plus two meals in the afternoon; If the conditions are inconvenient, it is understandable to eat two meals.

I think obesity is related to many factors, such as heredity, psychological factors, whether intake and consumption are balanced, exercise and so on. Diet is just one of them.

self-discipline

Determined to lose weight,

The effect is always unsatisfactory,

Repeated annoyance,

Come to think of it, there are doorways,

Don't be hungry for two meals when you are full.

The old man has a point,

Diet is naturally arranged,

Ensure nutrition and vitality,

Let‘s cross the bridge when we come to it.

Eat less and eat more, but also insist on exercise, reduce fat intake, protein must keep up, in order to achieve the purpose of losing weight.

No, if you want to lose weight, you should pay attention to your diet, eat less carbohydrate food, exercise more, and eat more foods that improve your immunity.

In fact, eating more meals a day may also help to lose weight, mainly depending on what you eat. If you eat that kind of whole grains with less oil, it can help you lose weight.

1, no matter how many meals you eat a day, as long as you can control the calories throughout the day;

2. Most people eat three meals a day-two meals in the morning and afternoon, which is suitable for the body's metabolic law and supplements energy and nutrition in time;

3. The reason why we advocate eating less and eating more meals is because it can better stabilize the blood sugar level and is more conducive to the decomposition of fat;

4, but the most important problem appears in:

If you don't know the calories and nutrition of food and the related distribution ratio, and you don't know how much you should eat, it is extremely dangerous to eat less and eat more meals a day, because it is particularly easy to cause excess calories;

1, if it is not necessary for muscle building and fitness, three meals a day+two meals are enough;

2. If you have to or want to try to eat more meals a day for special reasons, it is best to record your diet and record each food and how much you eat in the food software, so that how many calories, carbohydrates, protein and fat you eat a day can be seen at a glance;

3. Try to choose foods with low or medium glycemic index and avoid too many refined foods with high sugar content, including pasta, high-sugar fruits and various processed foods;

4. Although it is a small meal in a day, it is best not to continue eating within four hours before going to bed.

Eating less and eating more meals can reduce the stomach capacity, and in the long run, it can really achieve the goal of controlling food intake, but you can't just rely on dieting to lose weight, you need to increase exercise!

What is eating less and eating more?

Literally speaking, eating less and eating more means not eating too much at each meal. Dividing the original three meals a day into multiple meals does not mean replacing the long-standing three meals a day.

Why can you lose weight by eating less and eating more?

(1) Reduce hunger

The most direct benefit of eating less and eating more is that the time between meals is shortened, and people's hunger is also effectively reduced, so that they can keep their stomachs full all the time and effectively control their mouths.

(2) Avoid overeating

During the period of losing weight, the most feared thing is overeating, and the root cause of overeating is hunger. Since eating less and eating more meals can reduce hunger, it is natural to avoid overeating and prevent excessive calorie intake, leading to obesity.

(3) Keep the body at a high metabolic level.

The metabolic level of human body is an important factor to determine the weight loss efficiency. If the metabolic level is high, the substances and energy accumulated in the body can be consumed by metabolism, otherwise a large amount of nutrients will be accumulated, leading to obesity.

However, the human body is in a state of hunger for a long time, which is easy to slow down the metabolic level and hinder weight loss. Eating less and eating more can effectively avoid this problem, keep metabolism at a high level and promote weight loss.

In addition, theoretically speaking, although eating less and eating more meals is beneficial to lose weight, there is also a hidden condition, that is, dividing food into several meals under the condition of ensuring that the calorie intake in one day does not exceed the standard, so as to avoid energy intake exceeding the standard because of more intake times, which will lead to more weight loss.

Therefore, if you don't know how to eat, you may encounter the embarrassment of getting fatter and fatter, making the good method of eating less and eating more meals a misunderstanding.

The principle of eating less and eating more.

① Control the interval between meals.

If most people don't eat for more than five hours, their bodies will lose control of hunger and feel hungry for everything they see. For some people, hunger may be shorter and they can't resist the temptation to eat.

Therefore, it is generally recommended to eat a few meals at intervals of 2-3 hours. Because the time is too long, it may cause the following meals to be eaten too late, and the time is too short, which may increase the number of times of eating and lead to excess calories.

② The varieties are rich and varied.

Nutritional balance is the first criterion of diet during weight loss. Even if you eat less and eat more meals, you should pay attention to the food mix of each meal. The standard is to ensure that you eat a variety of foods all day. The diversification of food can ensure the comprehensive intake of nutrition, promote weight loss and develop a healthy body.

③ Choose foods with low calorie and high nutritional density.

Foods with high nutritional density will make you eat more nutrients with the same calories, while foods with low calories can effectively avoid eating too many calories during weight loss. In addition, when choosing food, try to avoid using a lot of finely processed foods such as cooking oil, sugar and salt.

Personally, I think we can eat less and eat more meals during weight loss, but we should also pay attention to calories in the choice of food.

In addition to dinner, you can choose yogurt, fruits, nuts and other foods to supplement the nutrition needed during weight loss!