You used to think that you could lose weight by eating only three meals a day.
The fact is that it is useless to eat regularly if life is irregular.
Generally speaking, people who live a regular life eat three meals a day. If the calorie intake is properly controlled, it will usually not lead to overeating, and it will be less troubled by obesity. However, such a diet is very risky for people who have abnormal work and rest and often overeat. For busy office workers, they often eat at dinner once, the time of three meals is not fixed, and even the amount of food is not accurate, which is easy to burden the stomach, and it is easy to consume too many calories in one meal, leading to rapid weight gain.
Now some people say that a small amount of meals can really slim down.
The fact is: people who are hungry and super busy are very suitable.
A small amount of meals is indeed a good choice to lose weight, but it is very important that there is a certain standard for a small amount, not what you think is the standard. A study done by the University of Florida in the United States shows that compared with people who eat three or two meals a day, the obesity rate of people who eat a small number of meals (four or more times a day) can be reduced by 45%.
Therefore, some nutritionists suggest that if the purpose is to lose weight, it is recommended to divide the calorie intake of three meals a day into six meals. Why are there so many meals? This is because three meals a day are suitable for office workers with regular meal time. For people who often have abnormal meal time due to busyness, eating snacks three times outside the main meal can not only avoid discomfort such as gastrointestinal tract and hypoglycemia caused by long fasting time, but also reduce the risk of eating too many calories or overeating in one meal.
Expert answer: the reason why you lose weight by eating six meals a day.
Some people will try to lose weight by "eating when they are hungry and not eating when they are not hungry", but this method of losing weight has also been denied by nutritionists because it is actually deceiving their taste. When hunger appears, the blood sugar in the body has dropped, which will not only make you absorb more calories invisibly, but also make your weight loss plan fall short.
The dietary advice of eating six meals a day has many benefits. JorgeCuise, a fitness star who advocates small meals, also published a book "Three-hour Diet", explaining the diet method of six meals a day. He summed up the following benefits-
Slimming is reasonable 1, providing a source of vitality.
When we eat something, food energy can improve the blood sugar level in the body, and the body can get enough energy. If you are too busy to forget to eat, the energy source provided by food will be interrupted, and your blood sugar will not be kept at a normal level smoothly, so it will be difficult to maintain good physical strength.
It is reasonable to lose weight. 2. Promote metabolism.
It takes about three hours for food digestion and blood sugar to rise after meals, so eating before blood sugar drops can not only maintain blood sugar balance, but also promote metabolism in the body, which is one of the reasons why JorgeCuise proposed the three-hour eating method.
It makes sense to lose weight. 3. Help control your weight.
Think about it. When you haven't eaten for a long time and see a delicious cake and a carrot that needs peeling and shredding to eat, which one will you choose? Of course you won't make the right choice, and you may even feel innocent.
It makes sense to lose weight. 4. Stay happy.
Without food to provide physical and psychological comfort, the whole person's state will go downhill.
Various modes of diet competition to lose weight.
When it comes to losing weight, several familiar eating patterns will pop up in your mind. Some people choose not to eat, or only eat 1 ~ 2 meals a day, but which method is best for you? Let's compare and see. I believe you will be willing to accept the diet of "six meals a day" to lose weight through comparison.
Let you eat the right food at a fixed time and lose weight quickly and efficiently.
Intelligent slimming plan with six meals a day
When should I eat six meals a day to lose weight? How much do I have to eat to lose weight? We will provide you with the right time and food choices, supplemented by six meals a day, so that you can eat healthily and slim!
mealtime
Basically, three meals a day include breakfast, lunch and dinner, plus breakfast, afternoon tea and midnight snack, so we can simply work out a eating schedule-
Breakfast: 7 a.m.
Morning: AM 10:00: 00.
Lunch: afternoon 12: 00.
Afternoon tea: 3 pm
Dinner: PM6: 00.
Snacks: 9 pm
Food intake distribution
Method 1. Take 1200 calories you need at least one day in six times, that is, the calories of a meal are about 200 calories.
Method 2: Eat only a little biscuits and milk food to avoid hunger, and give the saved calories to dinner. Of course, smart dieters will add their own dietary conditions such as "eat less later".
Food advice
◎ The first meal in the morning should be simple and nutritious to provide energy for morning actions.
◎ 10 at the beginning, simple biscuits and drinks help to keep blood sugar stable.
Lunch is the source of motivation in the afternoon, and people who want to eat a big meal also suggest arranging it at this time.
◎ The fruit meal at 3 ~ 4 pm is a time to supplement nutrition and enhance satiety.
You can eat less dinner until you are full at six o'clock.
2 ~ 3 hours before going to bed, you can add some milk, biscuits and other small amounts of food.
According to the above method, not only can you always have some food in your stomach without feeling too hungry, but the food can be fully digested and absorbed, and there will be no symptoms of malnutrition during weight loss.
Demonstrate a recipe for six meals a day.
The recipes provided here are designed with about 1200 ~ 1500 calories a day as an example. Whether you are an admirer of China or a lover of the West, you can do DIY or use it as a reference for eating out.
Six meals a day plan A: 1200 calories/day recipe (Chinese style)
Design principle:
1, vegetables and fruits must be eaten.
2. Starch must appear in one of the meals.
3. Sugar-free, low-fat and low-oil are the first choices.
Design demonstration:
Breakfast: 200ml sugar-free soybean milk and one steamed bread (50 g, soft in taste).
Breakfast: sugar-free red bean soup.
Lunch: half a bowl of brown rice (100g), fried grass carp, cabbage in oyster sauce, melon and clam soup.
Noon: One apple (about 130g).
Dinner: Braised beef noodles and scalded vegetables.
Late stage: cantaloupe (about 200 grams).
Beauty kitchen:
Fried grass carp
Ingredients: grass carp 45g, a little oil, shredded ginger, soy sauce.
Practice: After grass carp treatment, wash and cut into pieces, put oil in the pot, fry the grass carp and season it with soy sauce, and finally add shredded ginger.
Chinese kale in oyster sauce
Ingredients: kale 100g, a little oyster sauce.
Practice: Wash the kale, cut it into appropriate sizes, blanch it in boiling water, and then add a little oyster sauce.
Wax gourd clam soup
Ingredients: wax gourd 1 10g, clam 60g, a little shredded ginger.
Practice: 1, soak the clams in water to spit sand, and wash them for later use. Wash and peel the wax gourd and cut it into blocks for later use.
2. Put the wax gourd in boiling water, cook it, add the clams and shredded ginger, cook until the clams open, and season with salt before taking out.
braised beef noodle
Ingredients: noodles150g, beef 50g, a braised pork bun.
Practice: Cut the beef into appropriate sizes, marinate it with braised pork, and then add the cooked noodles, gravy and hot water.
Six meals a day plan B: 1500 calories/day recipe (western style)
Design principle:
1, vegetables and fruits must be eaten.
2. Fish and seafood can be paired with noodles and bread.
3. Low-fat and sugar-free is preferred.
Design demonstration:
Breakfast: one slice of toast (100g), one fried egg and one cup of sugar-free coffee.
Breakfast: 3 high-fiber soda cookies (20g).
Lunch: smoked salmon sandwich, asparagus salad.
Noon: one orange (190g).
Dinner: seafood pasta and fresh mushroom soup.
Later: a box of low-fat milk (240ml).
Beauty kitchen
Salted smoked salmon sandwich
Ingredients: 35g salted smoked salmon fillets, 30g alfalfa sprouts, 20g shredded Chinese cabbage, 2 pieces of tomatoes, 75g long bread and a little black pepper tomato sauce.
Practice: 1. Wash alfalfa sprouts, Chinese cabbage and tomatoes and slice them for later use.
2. After the long bread is cut in half, add salted smoked salmon slices, alfalfa sprouts, cabbage and tomato slices, and sprinkle with a little tomato sauce and pepper.
Seafood pasta
Ingredients: 80g spaghetti, 5 giant clams, 30g cuttlefish, a little onion, garlic slices and cheese powder.
Practice: 1. Boil the spaghetti in boiling water until it is nearly done.
2, clams soak in water and spit sand, and the flower branches are washed and cut into appropriate sizes for use.
3. Add olive oil to the pot, saute onion and garlic slices, then add clams, cuttlefish and white wine, stir-fry slightly, add broth, salt and pepper, add noodles and cook until the soup is dry, and sprinkle cheese powder on the plate.
Asparagus salad
Ingredients: fresh asparagus 150g, a little Japanese soy sauce.
Practice: remove the rough part of asparagus, wash it, cut it into appropriate sizes, cook it in boiling water, and pour a little Japanese soy sauce before eating.
Fresh mushroom soup
Ingredients: Volvariella volvacea 25g, Lentinus edodes 25g, Lentinus edodes 50g, a little white powder and salt.
Practice: Wash all the materials, cut them into appropriate sizes, boil them in boiling water for about 10 minutes, add a little white powder to thicken them, season them and take them out of the pot.
Tip: Continuous choice of diet for losing weight. ※
No matter whether you choose a western-style diet or a Chinese diet, there are some dietary rules that will not change no matter where you go:
Avoid high-calorie fried foods.
Eat more vegetables and fruits.
Start eating vegetables.
Stop eating when you are seven points full.
References:
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