1. Eating once a day is harmful.
How much can you lose by eating only one meal a day? After eating, the food will be digested in about 3-4 hours, and then you will enter the pre-fasting period. 12- 16 hours later, you will enter the fasting period. Eating only one meal a day is to increase leptin secretion and prolong its action time before and during fasting, which is equivalent to dieting to lose weight, thus achieving the purpose of losing weight. Generally speaking, you don't overeat in normal meals. You only eat one meal a day, and you can lose 10 kilograms a month. However, this diet is harmful to the body, and it bounces back quickly after resuming the diet. It is not a healthy and effective way to lose weight and is not worth recommending. Of course, if you overeat when eating, even if you only eat that meal a day, it will not only have no weight loss effect, but also make your stomach bigger and fatter. Note: losing weight is not as fast as possible. Although eating only one meal a day may make you lose weight quickly, it is not worthwhile to sacrifice your health. The best way to lose weight is to eat less snacks, exercise more and stick to it. Harm of eating only one meal a day for a long time In order to avoid fat accumulation, it is very important to eat on time, which is for health and long-term slimming effect.
1, harmful to the stomach.
When people are hungry, the stomach and intestines will secrete more stomach acid to convey hunger information. If you don't eat in time, but continue to have an empty stomach for a long time, there will be hyperacidity, such as "coughing up sour water", "heartburn" and "dull pain in the stomach". Long-term hyperacidity will corrode the stomach wall and cause gastric ulcer.
2, leading to malnutrition
On the one hand, it is difficult to meet the nutritional needs of 24 hours a day by eating only one meal of nutrients. On the one hand, due to the reduction of long-term food intake, in order to adapt to changes, the body will gradually tend to be low in basal metabolism, and the body's ability to absorb nutrients will decline. In the long run, it will easily lead to malnutrition and decreased resistance.
3, causing hypoglycemia and dizziness
Fasting blood sugar will drop. If you only eat one meal, it means that you will be hungry for almost twenty hours. If you don't eat continuously, you only consume blood sugar and don't supplement it, which is prone to hypoglycemia. Symptoms are dizziness and weakness of limbs.
4, causing irregular menstruation in women.
Women only eat one meal a day to lose weight. In the long run, it will affect endocrine, lack of qi and blood, pale face, lead to irregular menstruation, less menstrual blood or delayed menstruation, and even amenorrhea, affecting fertility.
5, unfavorable for long-term weight loss.
The reduction of the number of meals means the extension of fasting time, so people will start their defense instinct. Because we don't know when we can eat, the human body will try its best to store the food we eat. In addition, some research reports show that human defense instinct also includes that the body will become as low as possible to reduce energy consumption on weekdays. In other words, if the time interval between meals is too long, it is easy to accumulate fat in the long run. If the portions are the same, it is better to have three meals a day. It is also very important that the same amount of food, the amount of dinner should be less, because after dinner, the body should exercise less, while breakfast and lunch are better. And in general, food will be digested about 4 hours after eating. If you only eat one meal a day, that means you can't go without eating for more than 20 hours. In order to adapt to this change, the body will gradually reduce the speed of food digestion, so the basal metabolic rate will also decrease. After the diet is restored, it is easy to get fat because the basal metabolic calories are reduced.
2. The importance of "three meals system"
"Three meals system" is the basic dining form prevailing in the world at present, and it is considered to be a way more suitable for people's physiological state. The formation of the "three meals system" gradually formed a conditioned reflex in the way of eating and established the corresponding physiological function. Before each meal, the stomach-centered digestive system is ready to accept and digest food under the guidance of this reflection. This process is as accurate as a computer program. The stomach, gallbladder, pancreas and other organs put a proper amount of digestive juice into the digested food, so that the body can get enough nutrition.
Lose weight and eat three meals a day.
1, breakfast
Breakfast is the most important thing, it is the main energy source in a day, so we should choose some foods rich in protein for breakfast, such as eggs, milk, soybean milk and so on. And you can also choose some staple foods containing carbohydrates, such as steamed bread and bread, or drink some juice and eat some vegetables. The best time to have breakfast is between 7 am and 8 am.
2. Lunch
Lunch is also an important meal. You should eat some green leafy vegetables, fish, lean meat and bean products, and you can also drink some porridge or soup, such as mung bean porridge, melon lean meat porridge, tomato and egg soup and so on. Never eat fried food and some greasy food, animal offal, etc. The best time to have lunch is between noon 12 and 2 pm.
3. main meal
Don't eat some high-fat food for dinner, especially some sweets. Drink some simple porridge, eat more green leafy vegetables, eat it in hot water, and don't cook it in oil, which not only destroys nutrition, but also is not conducive to losing weight. The best time to have dinner is between 5 pm and 7 pm.
Recommended recipes
breakfast
Shrimp macaroni salad
Ingredients: shell noodles 100g, 8 yellow tomatoes, 8 red tomatoes, cucumber 1 root, celery 30g, fresh shrimp 30g, salt, thousand island sauce and black pepper.
Practice: Wash and cut red tomatoes, yellow tomatoes, cucumbers and celery, blanch fresh shrimps and celery, boil water in the pot, add a little salt, add shell noodles, cook for about 10 minutes until cooked, take out cold water, drain, mix in proper amount of olive oil, put red tomatoes, yellow tomatoes and cucumbers into a bowl, and then put them into the oven.
Korean-style fruit cold noodles with sesame sauce
Ingredients: Korean cold noodles 400g, pitaya 1, pear 1, apple 1, boiled egg 1, cucumber 1, salt, star anise 2, ginger, garlic, soy sauce and vinegar.
Practice: Slice apples, pears and pitaya, shred cucumbers, remove the boiled eggs, cut into pieces, add water to the pot, add aniseed, ginger slices and garlic slices, cook for 5 minutes, add vinegar, salt, soy sauce, salt and sugar according to your favorite acidity and sugar, boil, then filter out the seasoning and pour the soup into a large bowl. If you like cold noodles, you can put them in.
Fruit and vegetable salad
Ingredients: 200g of apple, 0g of strawberry100g, tomato, cabbage and salad dressing.
Practice: Peel the apples, wash and dice the strawberries, add small pieces of tomatoes and shredded cabbage, and dice the canned yellow peaches. You can add a spoonful of canned juice and squeeze it into the salad dressing and mix well.
Crispy fruit and vegetable cream soup
Ingredients: cake 1 piece, apple 150g, shrimp 50g, milk 200ml, tomato, cabbage, whipped cream, salt 1 spoon, whole egg liquid.
Practice: put 200ml milk into a milk boiling pot, add shredded Chinese cabbage, peel and cut apples into small pieces, cut small tomatoes into small pieces, put them into the pot, add salt after boiling, turn to low heat and cook for 10 minute, put the cooked soup into a pudding bowl, put shrimps and light cream on it, cover the bowl with dough, press the edges tightly, brush a layer of egg liquid on the dough surface and sprinkle a little sesame seeds.
lunch
Shrimp cup packaging
1, 75g of rice
2. Shrimp salad: 50g grass shrimp, 50g green pepper, 50g lettuce and 50g cherry tomatoes.
3. Boiled eggs 1: 50g.
4. After-dinner refreshments: yogurt 1 cup, strawberry 100g, and strawberry 50g.
Energy: 632 calories protein: 28 grams.
Eel rice set meal
1, 75g of rice
2. Eel: 75g, 50g of red pepper, 50g of lettuce and 50g of broccoli.
3. Fried spinach: 100g, salad oil 10g.
4. After-dinner refreshments: yogurt 1 cup, 100g, kiwi 50g.
Energy: 646 calories protein: 28 grams.
Sandwich set meal
1, sandwich bread1:50 grams of 2 slices of bread, 25 grams of square leg meat and 50 grams of lettuce.
2. Corn salad: fresh corn 1 root: 100g, 50g tomato, 50g chicken breast and a little salad dressing.
3. After-dinner tea: yogurt almond cup, yogurt 100g, almond granules 15g.
Energy: 632 calories protein: 29 grams.
dinner
Chestnut rice
Ingredients: 35g of rice (glutinous rice), chestnuts, cooking wine and salt.
Practice: first, remove the skin and endothelium of chestnuts with tools, and then soak them in salt water for 30 minutes; Wash the rice (glutinous rice), then put it in an electric cooker, add chestnuts and cooking wine, stir it properly, and then pour in a proper amount of water to cook it into rice.
Fried shredded chicken with bracken
Ingredients: bracken 200g, chicken breast100g, dried starch150g. Salt, monosodium glutamate, cooking wine, soy sauce, shredded onion, shredded ginger.
Exercise:
1. Wash the sugarcane, blanch it with boiling water, soak it in water for 30 minutes, take it out, and cut it into 2 cm long sections for later use.
2. Shred the chicken, add salt, monosodium glutamate and starch into a bowl and stir. Pour salad oil into the wok and heat it to 70% heat. Pour shredded chicken into a wok and fry until cooked. Control oil for standby.
3, the second fire in the wok, pour a small amount of salad oil, add onions, ginger, cooking wine, soy sauce. At the same time, add shredded chicken and bracken and stir fry for a while.
Bracken with shrimp
Ingredients: 200g bracken, 50g fresh shrimp. Onion, ginger, monosodium glutamate, salt, soy sauce, a little starch.
Exercise:
1. Wash bracken, blanch it with boiling water, take it out and soak it in cold water for half an hour, and cut it into inches for later use.
2. Wash the fresh shrimps with clear water and put them on the plate for later use.
3. Shred onion and ginger for use; Mix salt, soy sauce, monosodium glutamate and starch in a bowl for later use.
4, wok fire, pour salad oil, add onion, ginger and stir fry a few times, add shrimp and bracken to wok, pour juice and stir fry evenly.