Home Lifestyle How many times a day should you eat? – Nutrition rules – Nutrition

How many times a day should you eat? – Nutrition rules – Nutrition

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How many times a day should you eat?  – Nutrition rules – Nutrition

Surely, as a child, you often heard: stop intercepting pieces on the go, otherwise you will ruin your appetite. And what is the opinion of nutritionists? What is better for maintaining a good shape: thoroughly three times a day or in small portions, but often?

Most of us are used to eating three or even two meals a day. Research, however, shows that weight is easier to control when eating small, frequent meals. This is especially true for the elderly.

Small portions not only make it easy to fit into your pants, but also provide other health benefits. They contribute to the normalization of cholesterol and blood sugar levels, reduce the risk of developing cardiovascular disease and type 2 diabetes – diseases associated with excess weight.

Experts say that if you are trying to lose weight, eating small meals often can significantly reduce your appetite, and you will stop filling up to satiety in fast food. And it’s not just that.


With mini-meals, fat is burned faster, but …

Studies show that after a large meal, older people burn fat more slowly than younger people, but are just as effective when taken in smaller portions. Between the ages of 20 and 60, the amount of body fat typically doubles.

Experts believe that the ability to burn fat is reduced due to hormonal changes. Studies conducted in 1997 at Tufts University (USA) showed that older people have increased blood levels of glucagon, a hormone that causes the release of sugar into the blood (an effect opposite to that of insulin). The more sugar, the more energy enters the body, and the less fat it burns.

However, there are caveats regarding fractional nutrition. In particular, there is evidence to support the following trend: the more frequent the meal, the higher the total number of calories consumed. After all, in the end, with any diet, calories are summed up. It’s safe to say that for most of us, the key to weight control is the amount of food we eat, not how we eat it. Three times or six times a day – in any case, the size and calorie content of servings are important.

If you are in the mood for fractional meals, while controlling your weight, make sure that calories do not go off scale, which easily happens with six meals a day.


What and how?


Here are some tips for smaller meals:

– Give preference to natural products, not those that have been processed. For example, it is better to eat an orange than to drink a glass of orange juice. The fruit contains fiber, it saturates better.

– Do not buy pies on the street and do not consume snacks on the go. Otherwise, you will increase the amount of fats and foods with low nutritional value consumed.

– Fractional nutrition should be balanced. Make a menu (meat, poultry, fish, legumes, eggs, nuts, cereals, fruits, vegetables, dairy products) that will have enough protein and carbohydrates, but little fat.

If you are serious about losing weight with fractional meals, you should discuss this with a nutritionist.

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