What should be the right nutrition by the hour? Proper menu for day: How should I eat during the day? For what you need to eat at a certain time

There is a huge amount of diets, allowing you to lose weight. But for some reason, few people think that quite competently and with the mind to approach the issue of nutrition, and no limitations simply do not need. There are certain rules that should be adhere to, then not to cry on scales, and also exists. How to eat right?

Follow the size of your portions. If you briefly - eat less! And at home, and away, and in the publication. Refuse severe salad - replace it easy. And share the main dish with the girlfriend (friend).
Discard large plates at home. Take a smaller plate. And portions, respectively, superimpose smaller. Remember that the body does not need so much food as you used to impose. Enough so that you felt a little later.
We eat much more if the meal takes place by watching the movie on TV (proven by scientists a fact). Learn to perceive the food process as a car refueling. How much fuel do you need the car to go? We refrained, and go ahead.
Try to plan your menu At least a day forward. And even better - for all week. On the eve of the working day, think - what exactly will you feed your body? Pour yogurt and a pair of fruits in order to quench the hunger and do not run to the store behind chips and chocolates.
To make a menu for yourself for a week, stick to it. Buy all products in advance. Stick to the refrigerator your menu and eat only what is specified in it. "Excess" products hide so that there is no temptation to intercept until dinner a couple of Roganikov Krakow or smoked ham.
Drink more water. This is the basis of proper nutrition. At least one and a half liters per day (soups, juices, tea-coffee are coming separately).
Be sure to breakfast in the morning. Breakfast should not be hard, but it is obliged to contain those nutrients that will help you calmly hold out before lunch. Dairy products and fiber are mandatory. See.
Strictly stick the power mode. If there is still a couple of hours before lunch, but I just want to be unbearable, and you are ready to run behind a hamburger, take an apple, a pear or a banana. Drinking fruit - it will not bring harm, and the feeling of sharp hunger will let go.
Eat a lot of vegetables and fruits. Everyday. Each reception. Green vegetables are most useful - Chinese cabbage, salad, romal, broccoli, cucumbers, zucchini, celery, etc. It is them that contain the maximum number of the necessary vitamins and ensure the uninterrupted operation of the gastrointestinal tract.
Avoid fruit in syrup (canned) and cheap fruit juices. Reduce sugar consumption with tea and coffee. Sweets, if possible, replace fruit, candied fruit, dried fruits, bitter chocolate.
Twist salt consumption minimize. In some cases and refuse at all. For example, vegetable salad, fastened with oil, does not affect the lack of salt. Again, the cooked egg can be used without salt.
Exclude incorrect carbohydrates (sugar, rice, flour) and enter healthy (fruit-vegetables, legumes, wholebreaker bread).
Do not forget about the fiber! The minimum number per day is about thirty g. Look for it in whole grains and vegetables.
Change harmful fats for useful - on nuts and avocado, olive oil and pumpkin seeds, fish, etc. Reduce, if possible, to zero use of red meat, all-milk products, as well as fried, cookies, margarine, etc.
Protein is indispensable. This is the source of our energy. We are looking for it in fish, beans, nuts, eggs and tofu daily.
Vitamin D and calcium (dairy products, beans, leafy vegetables) - without them anywhere.
Categorically avoid catering. Prepare yourself! Not semi-finished products, but "first, second and compote". You can cook in advance and put in the freezer, it will save time. And money - and suppressed.
Caloric products use exclusively in the morning. In the second - only lungs.
During the day, try to burn calories more than you use per day. Get a notebook for the first time to see the "arrival consumption" of extra kg.
Avoid fat-sweet-acute-salty.
Any nutrition restrictions do not make sense without exercise. If you do not want to become an old woman ahead of time, then combine your proper nutrition with correct loads. Then your skin won't wither, and the muscles will not weaken.

What is right for breakfast, lunch and dinner?

What you need to eat for breakfast

This energy feed is the basis of the whole day. Breakfast is not postponed on the hips and processed into clean energy. Requirements for the right breakfast:

Buns, sandwiches, toasts and croissants - Down. They only tire the body, which after such breakfast wants back to bed.
Breakfasts for breakfast - unnecessary . Exception - buckwheat.
The main part of the breakfast should be fruit. Moreover, in the summer. In winter, you can replace them with dried fruits.
Be sure to include in the morning meals yoghurt, ryazhku or cottage cheese .
Milk in pure form for breakfast can only be used until six in the morning. For example, with cinnamon - it provides vigor.
Perfect breakfast - fruit salad , refilled by yogurt or ion. You can also add berries and nuts.
On the second breakfast you can eat porridge (for example, oatmeal), fruit and a small piece of bitter chocolate.

What you need to eat for lunch

Most of yours, we dine very quickly, not much thinking about what we eat, and throwing "in the firebox" what is at hand. Because the work is waiting. And this meal requires a serious approach. And of course, the sandwiches at dinner do not fit at all. In the extreme case, you can order a lunch to the office or find a dining room with hot lunches. Requirements for the correct dinner:

At lunch you can not limit yourself in food But this meal should not happen later than two hours of the day.
On the first one can eat, for example, borsch, on the second - buckwear garnish and two hundred grams of chicken breast. Do not forget about the salad (only fresh vegetables) and restless bread. On the third - compote or juice from fresh fruit.
Avoid smoked and fried meat at lunch . Replace it with meat on a pair and plenty of vegetables.

What do you need to eat for dinner?

How does dinner usually go? We are founding all and more (and without a dessert), after which you get on the sofa to the TV, so that all this is an abundance of food to digest. Moreover, while you come from work, while you cook dinner, while you collect the whole family at the table - the arrows of the clock confident to ten in the evening are selected. As a result, the night of us goes to digest food, instead of rest. So how should it be? Requirements for the right dinner:

Dinner should be easy. The optimal time for dinner is no later than four hours before sleep. Preferably - hours at six pm.
For dinner do not use gentlebob - They need to be in the morning.
The best dishes for dinner is stewed or raw vegetables . Of course, not meat with fried potatoes and a huge piece of cake.
Before sleeping, you can drink warm milk , flavored spoonful of honey - it contributes to a calm sleep and rapid falling asleep.

Proper menu during the day

Since morning:
A glass of water immediately after you got up from bed. Get yourself such a habit.
Breakfast:

A pair of dried loaf.
Fruit salad with yogurt.
Or vegetable salad with vegetable oil.
100 g of cottage cheese (cheese).
Tea, coffee, you can with milk.

Lunch:

100 g of berries (fruit).
Natural juice.

Dinner:

Soup (lean, fish, vegetable puree, or on low-fat broth).
About 150 g of fish, turkey or chicken (not fried). Baked or stew. No "delicious" skins and crusts! For example, salmon skewers or turkey stew.
Salad (fresh vegetables only!) With vegetable (olive) butter.
Garnish - a maximum of four tablespoons. Preferably, it is generally refused to refuse it, replacing a greater portion of salad. Either stewed vegetables.

Afternoon person:

100 g of berries or fruit.
Tea-coffee, juice or water. You can a non-fat yogurt. Choose.

Dinner:

A pair of dried loaf.
Any vegetables. Better, if you follow the "traditions": Fresh vegetables and vegetable oil.
100 g of cheese or cottage cheese, plus boiled egg.
Boiled (baked) chicken (turkey) breast. Or boiled (stew) fish.
Drink at will.

Did you know that some products lose their valuable properties if you eat them at the right time? When it is better to eat apples, cottage cheese, cheese, dried fruits, sweet and more, read in the review.

And here it seems to you that you already know everything about a useful diet. You distribute advice on competent weight loss and are a family consultant for healthy nutrition for home. Or, on the contrary, begin to think that never remember all the rules and principles that you need for a new life with only useful food habits.

To understand in all the intricacies of proper nutrition is really quite difficult, but you can. For example, did you know that some useful products in certain conditions can not be at all useful? We have compiled a list of 10 products that you need to eat at a certain time so that they benefit your body.

Right.It is best to eat apples in the morning or as a snack between the main meals. The apples contain pectins that improve the operation of the gastrointestinal tract and prevent constipation.

Wrong.If the apple eaten in the morning will benefit you, then it is better to refrain from this useful fruit. The same pectins can provoke increased acidity in the stomach and discomfort, and also awaken the feeling of hunger.

Right.Cottage cheese is perfect for breakfast and lunch. It improves the work of the digestive system and is perfectly absorbed by the body, not burdening the stomach.

Wrong. But for dinner it is not worth it. Do not create yourself an extra discomfort before bedtime. By the way, dairy products have a property provoke inflammation and exacerbation of chronic diseases during sleep.

3. Sweet

Right.Of course, sweet does not apply to useful products, but sometimes you can pamper yourself. By the way, sometimes it is in the morning. At this time, the day of insulin in the blood and so high, so sweets will not lead to its sharp jump.

Wrong. At any other time, it is better to refrain from sweet. It is not so difficult. And useful. After all, even relatively innocuous sweets, such as marshmallows, grazing and marmalade, not the most favorable effect on the figure, immunity and well-being.

Right.Everyone knows that carbohydrates guarantee vigor and energy for a long time. If you lead an active lifestyle, Eat rice for lunch. And go on numerous cases.

Wrong.Many believe that rice is the perfect dietary product. But he is very caloriene. Therefore, if you want to dinner exactly, instead of white welded wild.

Right.Bananas are simply indispensable if you are engaged in sports. This is an excellent source of energy before training, and a wonderful way to close the "carbohydrate window" after classes. And they also contribute to the development of endorphins, raising the mood and soothing the nervous system. But there are bananas yet better in the morning.

Wrong. Bananas at night is not the best idea. First, they possess the same property as dairy products, provoking inflammation. Secondly, they are still enough calories, and you need to know the measure.

Right.Meat is a valuable source of animal protein. Regular use of this product increases endurance, improves brain performance, stimulates the protective forces of the body. Choose meat for lunch.

Wrong. Meat for dinner is not suitable. It is not so easy to digest so that you can afford to have this product for the night. Stop the choice on fish, vegetables or seafood.

7. Bean

Right.Beans are better to use dinner. They normalize the work of the digestive system, reduce the level of cholesterol in the blood and make sleep tight. So better food for the evening and you will not come up with.

Wrong.But in the morning of the use of this product it is better to refrain. Bean may cause meteorism, and even after them there is no long sense of saturation.

8. Walnuts

Right. With walnuts, everything is very simple. Eat them for the night. The main thing here is not to overdo it, because nuts are quite calories. The thing is that they contain polyunsaturated fatty acids omega-3, and they are absorbed better in peace.

Wrong.In principle, you can have walnuts at any time and use them as a snack. But the maximum benefit from this product can be obtained only in the afternoon.

Right.Breakfast must necessarily include a couple of cheese slices. It is delicious, nutritious and useful. There are a lot of vitamins and minerals in the cheese, and it is also perfectly charged with energy.

Wrong. In the afternoon we advise you to refrain from cheese. First, it is a dairy product, and what it threatens, we have already told above. Secondly, Calorien Cheese, and this later use can lead to a set of excess weight.

10. Fig and Kuraga

Right.Of course, figs and kuraga are ideal for morning meals. They accelerate metabolism, thereby improving the work of the digestive system, and make your body wake up and tune in to a productive day.

Wrong. For the night of figs and the kuraga is better not. Their miraculous effect is so strong that your accelerated metabolism at rest will cause the abdomen and discomfort in the stomach.

Hello, my dear losing weight! In one of your video, I told about how to start slimming! Today I want to help you understand the nutrition and explain what products at what time you need to eat to lose weight.

A small certificate is a balanced, rational food implies content in the diet of such vital elements such as proteins, fats and carbohydrates. The absence or insufficient consumption of at least one of these most important components will not lead you to the desired results in weight loss and will cause a huge damage to health as a whole. On the role of proteins, fats and carbohydrates in our lives, I will tell in one of the following videos. If you want to see the video first, then subscribe to my channel.

So now let's talk about how breakfast, lunch, dinner and snacks of a healthy person who want to lose weight should look like or simply maintain their weight.

Let's start with breakfast. Breakfast should be satisfying and keeping the feeling of satiety for a long time. I recommend that there is a carbohydrate food for breakfast (do not confuse with all sorts of buns and sweets). We need complex carbohydrates - it is they charged the energy for the whole day. Therefore, in the morning I eat cereals - these are all sorts of cereals, wholegrain bread, pasta from solid wheat varieties, legumes, fruits and vegetables. Also, the breakfast is ideal for food, rich in protein - it can be any dish of eggs, cheese, natural yoghurt, cottage cheese, a piece of boiled or stew without chicken breast, turkey or fish.

If you have a tense, requiring concentration, mental work, then prefer breakfast containing the largest amount of complex carbohydrates. If the exercise is scheduled - then the products containing the largest amount of protein, you are just needed!

Now let's talk about snacks Between the main meals - why do they still need them so much? Well, firstly, the snacks will save us from the plaque to the fridge in the hungry convulsion. That is, having eaten between breakfast and lunch, such as a fruit or vegetable salad or drinking ripples, we will not have time to be brutally treasured and, accordingly, warn, the so-called "breakdowns" and clearly control everything that we send to ourselves.

Of course, these are fruits and vegetables, as well as berries, fermented milk products, cereals, such as rye loaves and nuts. Do not forget that nuts are very high calorie and get involved in immense quantities.

Now go to dinner. Those who wish to lose weight, it is necessary to dinner, mainly protein products with a small amount of complex carbohydrates, plus, be sure, fresh vegetables rich in fiber and greens, which is rich in a huge amount of minerals and vitamins.

Lunch may consist of birds, fish, seafood, meat. A non-political rice, pasta from solid wheat varieties, buckwheat, lentils, beans and nuts fit on the side dish. We prepare food for a pair, cottage, cook and bake without adding oil and chemical seasonings. Any non-historical vegetables will be suitable for salad. Pay attention to all kinds of cabbage - it is rich in vitamins and fiber, which cleans our body from slags and toxins and improves digestion. Greens do not spare, but add more, where it is possible and where it is impossible.

In the second snack It is better to prefer food with a high protein content - it can be cottage cheese, ryazhenka, kefir, solid cheese and other fermented milk products. Do not choose yogurts and curd masses with various additives, since in their composition they have a high sugar content and abundance of dyes and flavors. From innocent and unsweetened dairy products benefit will be much more.

Again, do not forget about vegetables and fruits. Fruits in the second snack are not prohibited, but only if they do not relate to sweet species. I recommend paying attention to grapefruit.

To dinner We forget about any carbohydrates and lagging on protein, vegetables and greens.

The dinner is perfectly suitable for boiled, cooked pair or baked chicken breast, fillets of dry rocks, such as cod, pike perch, bream, heck, halibut and putassu. As a garnish, it is best to choose baked and fresh vegetables.

If after dinner you feel hunger, That's not suffer and eat a light protein product, such as egg protein, cottage cheese, low fatty cheese or single-percent kefir - do not worry - your figure will not cause any harm!

Customize the victory, control yourself and be sure to do everything with pleasure!

You only seem to achieve a flat tummy and a thin waist is almost impossible. In fact, everything is much easier than you think - it is worth the first step!

If you have questions or you want to contact me for the individual development of a food program and training - I will be happy to help you!

You can leave your feedback, requests and wishes in the comments directly under the article - I will definitely answer!

I love everyone, kiss! See you soon!

Proper power mode is not only the necessary component of a healthy lifestyle, but also excellent, trouble-free tool to lose weight, restore your health and improve the quality of your life.

To begin, it is necessary to get used to the thought that it is always necessary to eat in the same hours so that the body is preparing for the process of receiving and digesting food. When you get used to this thought, start performing it.

"Liquid food needs to chew, hard drink." The digestion begins with us already in the oral cavity, and experts recommend to chew food thoroughly (32 times), because then in the saliva is produced by lysozyme - the first protection against penetration into our body of bacteria.

This rule is always working and in any case, whether you want to lose weight, gain weight or just be healthy: breakfastmust be protein-vitamin! That is, in the morning you must give the body of protein and complex carbohydrates. From carbohydrates, the body will receive energy, proteins will give construction material for muscle cells and organs. And together these components will give satiety.

Omelet of two eggs, green salad and breads with cereals, a cup of herbal tea, a small fruit.
Porridge (buckwheat or rice no more than two or three times a week, pearl, corn) along with low-fat milk or yogurt, green tea without sugar.
Boiled marine fish, 100 g of low fat curd, tea without sugar, apple.
Macaroni from solid wheat varieties, stew mushrooms, green tea.
100 g of boiled fish or meat on a pair, rye loaves, 100 g of low-fat curd or yogurt, whipped with berries.
Chicken breast sprinkled with parmesan with green beans, tea with lemon, small fruit.

In 2-3 hours on the second breakfast It is necessary to give the body a fiber: eat a fruit, which contains a lot of fiber (pears, raspberries, avocado, kiwi, apples, figs, strawberries and strawberries) and drink kefir or yogurt.

For lunch Drink foods with complex carbohydrates: porridge whole grain, pasta from solid wheat varieties, of course, protein and a portion of lettuce, seasoned naturally not mayonnaise. If you are accustomed to eating soups for lunch, then you need to abandon the side dish, just eat fish or meat.

As one of the options for the correct power mode, you can eat

portion of stewed vegetables and brown rice, small fruit and drink a glass of mint tea;
250 g of baked or boiled fish, vegetable assorted with asphalt;
200 g chicken breast, stewed zucchini, vegetable salad;
boiled lentils with bow, salad with cucumbers and low-fat yogurt;
stew mushrooms with dill, cucumber salad, radish and asparagus.

For afternoon You can eat sweet. But do not think that you finally have "goodwill" to cakes, cakes and candies. It can be

250 grams of fruit
Glass of black currant
Kiwi, Apple
Dried fruits and yogurt

For dinner Eat protein food and products containing fiber:

Chicken without fat, fish, low-fat meat with a salad of fresh vegetables. As a last resort, stewed cabbage, you can also drink a glass of kefir and eat 100 g of degreased cottage cheese.

vegetable stew, chicken breast, green salad with radishes;
lentil with onions, stew vegetables, two apples;
boiled meat with lettuce leaves, vegetable soup;
boiled chicken, green salad, one apple.

As you can see, it is not difficult to comply with the correct power mode, the main thing is to configure yourself on, perhaps for someone, new dishes and products, include the power of the will and act.

Enjoy your appetite and be healthy!

Dear readers! For me, the opinion of each of you is valuable. It gives me strength and confidence that everything I share with you brings you to benefit, because I will be immensely grateful if you write a couple of lines in the comments to this article and share it with your friends and loved ones by clicking on the socket buttons. Networks.

If you want to return to this article again, add it to the bookmarks.

Always yours, Olga Suvorov.

In this article, I will tell you how to use products to use for the day on the mass / slimming / zozh.

And so, the use of products that is on the mass, that on weight loss, which, when head, has a general principle:

Proper healthy nutrition implies - fractional food.

Fractional food implies food intake very often (ideally every 2 hours), but grave (fractional portions) as part of the calorie number you need!

Ideally, you need to adjust so that the meals are daily at the same time, well, for example: 8.00, then 10.00, 12.00, 14.00, 16.00, 18.00, 20.00, 22.-. See? Every 2 hours.

Fractional food - allow you to maintain a stable and high level of metabolism in your body, which means - more calories will spend money during the day (more energy will be spent, i.e. the fat burning is accelerated), in case you are increasing the muscles, then acceleration Metabling accelerates muscle growth and all due to the fact that fractional nutrition spins your metabolism (your metabolism), i.e. All processes and synthesis in your body go much faster. Do you understand?

To implement "DP", you need to purchase containers for food (and wearing food in them, with you, everywhere):

Although, many, now, probably, they didn't touch the ... Will be said: Yu-May, what is it that there is anyone necessary every two hours, they say, it is necessary, I need that a cow or t. P.

However, I'm not kidding, you will need to teach myself to fractional food within the framework of the calorie number you need, otherwise your metabolism will be slowed down, and the fat burning will occur very, very slowly, until the complete stop will not be completely. The choice is yours.

The rule is simple: the more often you eat, the faster your metabolism, respectively, with such a situation - the energy is spent more, and this contributes to the acceleration of excess fat. The same applies to the set of mass (muscles), only in this case, not the loss of fat, but the growth of the muscles is accelerated.

Moreover, fractional nutrition (frequent meals) is the best method of control of appetite. Knowing that you will eat every 2-3 hours, you will never have a desire to nourish the "from the Puz", thereby eliminate the "overeating". And most of the people are eating from 1-2-3 times a day and most often, when they feel hunger. And hunger is manifested due to a long break between meals. As a result, when a person is very hungry, he all eats and eats, then you can't stop, he wants everything and wants (in the end, it eats until figuratively speaking, the belly does not burst).

Such a category of people, even to explain it is not necessary that the feeling of satiety - it does not occur immediately after eating, but only after a while (landmark, 20 minutes after the meal). They also do not need to explain the fact that you need to eat slowly, carefully chewing food, because it is so correct, so the body is much faster thanks, and the person will not be able to "cross", and people ... grab quickly, swallowed slices ...

In general, forget about the past 2-3-time meals, enter the new realities, fractional food is that it is good for health, your figure and other things. Fractional food is a guarantee of your future success. Also learn how to correctly absorb food (slowly, slowly, carefully chewing food).

How to distribute products during the day?

The second important component of our article, which I could not tell you about.

At the stage of weight loss (fat burning), I strongly recommend focusing on complex carbohydrates in the first half of the day (until 15.00) - after 15.00 focus on protein products!

This is done specifically, for the reason that the day, people are usually active! Accordingly, it is necessary for this energy (complex carbohydrates), actually due to activity it will "spend", and in the evening, after work, study, etc. - Passive (what is there energy? Sit at the computer? Lying on the sofa? In general, it is obvious that there is nothing, because if energy goes, and you are passive, it will not "spend", as a result, the accumulation of excess fat, therefore The emphasis is placed on protein food).

At the stage of a set of mass - this rule may not act (see the situation).

How many ideally there should be meals for food per day? There are many answers to this question, but if you want to optimize your life and reduce the risk of chronic degenerative diseases, the answer becomes obvious. According to the experience of perennial traditions, the answer is that most people need three full-fledged meals on day with snacks between them To maintain a stable level of blood sugar and insulin. Nevertheless, there are convincing evidence that it is almost continuous eating food can be partially guilty of the obesity and epidemic of diabetes. The most obvious risk of distribution of food meals in the morning, noon and evening - overeating. Other less obvious risks are biological changes that lead to metabolic dysfunction, subsequent increase in weight and deterioration of health.

How many ideally there should be meals for food per day?

Our ancestors did not have access to food 24/7, and, from a historical point of view, our body was created to easily transfer periodic exception periods. In fact, periodic starvation even has a number of useful benefits.

Case against food eating many times a day

According to Dr. Walter Longo, Director of the Institute of Longevity University of Southern California, where he studies the time of meals and calorie restriction, even three meals per day may be too much.

Based on its research, he is convinced that the less you eat, the better you will feel in general. According to Time Magazine:

"Longo says that research that support continuous eating food is usually predictable. They often look only on the short-term effects of increasing food intake frequency.

While your appetite, metabolism and blood sugar levels can first improve, your body will get used to a new power schedule in a month or two. When this happens, your body will begin to crave food throughout the day, and not just at noon or at lunchtime. "

Over the past two years, I propose to limit food intake with a narrow window from six to eight hours - ideally, it is worth skipping breakfast so that dinner is your first food intake.

However, we are all different, and some people really suffer without breakfast.Most recently, I changed my views on breakfast skip.

Eat breakfast or dinner, but not both at the same time ...

Although I'm still convinced that intermittent starvation is an important strategy for efficient weight loss and disease preventionprobably does not matter what kind of food you are missing - breakfast or dinner - the main thing that you missed one of them.

If your work implies exercise, you most likely have a better breakfast and lunch, and then skip dinner. It is necessary to remember that there can be only for six-eight hours every day and stop eating at least three hours before bedtime.

When you limit your power to this temporary gap, you can choose between breakfast and lunch, or dinner and dinner, but avoid breakfast and dinner.

If you decide to eat dinner, It is important to abandon meals at least three hours before bedtime.

Nevertheless, all this probably does not apply to adolescents with normal weight or to growing children.They probably need three full-fledged food intakes per day if they have no overweight. For children and adolescents, the type of food they eat is mainly important.

Ideally, all their dishes must contain real food. - Not processed products, fast food and sweet snacks. Another key point - need to drink a lot of pure water and avoid sweet drinks.

Why should I avoid food for the night

If you want to live a long healthy life and avoid chronic degenerative diseases, it is important that after the last meal has passed at least three hours before bedtime.. This is due to how your body produces energy. Many do not understand that mitochondria is responsible for the "burning" of fuel that your body consumes and turns into useful energy.

These tiny bacterial derivatives live inside the cells and are optimized to create energy from food, which you eat, and oxygen in the air you breathe. Your cells have from 100 to 100,000 mitochondria.

Your mitochondria create energy, generating electrons that are usually transmitted by ATP (adenosine trifhosphate). When you do not have insulin resistance, this energy transfer works quite well, but when you suffer from insulin resistance or overeating, as a rule, dysfunctions are manifested.

If you consume more calories than your body can immediately use, an excess of free electrons appear, which are stored inside your mitochondria.

These electrons have high reactivity and begin to flow from the electron transfer circuit in mitochondria. These excess electrons proceed and lead to premature destruction of mitochondria, and then apply additional damage, damaging your cell membranes and contribute to DNA mutations.

There are many knowledgeable experts who believe that this type of mitochondrial dysfunction is one of the perpetrators of accelerated aging.

So, how can you apply these knowledge? Very simple: Understand insulin resistance and do not eat at least three hours before sleep. Personally, I cease to eat around 4 pm or even earlier, and usually I go to bed after five to six hours.

Your body uses the least amount of calories during sleep, so you do not need to consume an excessive amount of fuel at this time, because it will create unnecessary free radicals that can damage your fabrics, speeding up aging and promote chronic diseases.

Interestingly, if you have insulin resistance, intermittent fasting is, without a doubt, the most powerful intervention, from those that I know, which will help you solve this problems with. This is one of the reasons why I now believe that dinner failure can be even better strategy than the rejection of breakfast.

Obviously, skipping dinner is more complicated from a social point of view, but it may be an excellent biological strategy.

Can a glass of water before eating help you lose weight?

Recent studies are offered to drink 500 ml (a little more than two glasses) water for half an hour before meals to increase weight loss. Participants in the obesity study, which "previously loaded" with water before each meal, lost on average for three pounds (about 1.5 kg) more than the control group for three months.

All participants, including the control group, received a consultation on weight control on how to improve their nutrition and exercise. Those who ate three times a day and drank water to every meal, lost an average of about 9.5 pounds (4.3 kg) for three months. Those who drank water only once a day, or did not drink at all, lost only 1.75 pounds (0.8 kg). In general, 27 percent of the treatment group that drank water before meals lost more than five percent of the body weight, compared with only five percent of the control group. It is logical, as thirst is often inclemented as hunger.Drink water before you start there, so you will feel more referred and in general this strategy can lead to less consumption of food.

Calorie restriction is useful for your health.

But back to intermittent starvation; many studies have confirmed the advantages of limiting calories for healthand it seems obvious that it's worth it less if you want to live longer. Interestingly, studies have shown that the lifelong calorie limit in mice "significantly changes the overall structure of intestinal microbiotes" by methods that lead to longevity.

Therefore, one of the reasons why the calorie restriction can extend the life appears to be explained by the positive effect that it has on intestinal microbiota.

An increase in life expectancy is also clearly due to a decrease in the number of diseases,who would reduce your life and Calorie restriction is associated with a number of health improvements., including a decrease in visceral fat, decrease in inflammation, decrease in blood pressure and improved insulin sensitivity.

Earlier studies have shown that calorie restriction helps extend the life of animals, improving insulin sensitivity and inhibiting the MTOR path.

Nevertheless, few people will make an idea to reduce the daily calorie intake of about 25 percent and more for the rest of life, and good news are that you do not need to do this.

Studies have shown that Intermittent starvation leads to similar positive results as calorie restriction - Even if you do not put any restrictions on the number of calories you consume when you eat.

This was demonstrated in a review of 2013, in which they found a wide range of therapeutic advantages of intermittent starvation, even if the total consumption of calories per day has not changed or was only slightly reduced.

Studies included in this review and other published studies indicate that intermittent fasting can help:

Limit inflammation, reduce oxidative stress and cell damage

Improve circulating glucose

Reduce blood pressure

Improve metabolic efficiency and body composition, including a significant decrease in body weight in people with obesity

Reduce the levels of LDL and total cholesterol

Prevent or cancel type 2 diabetes, as well as slow down its progression

Improve immune function and translate stem cells from resting the state of self-renewal

Improve the pancreas function

Improve insulin and leptin levels and insulin sensitivity / leptin

Play some of the cardiovascular advantages associated with exercise

Protect cardiovascular diseases

Model levels of dangerous visceral fat

Increase the effectiveness of mitochondrial energy

Normalize Grenin levels, known as the "hump hormone".

Help eliminate cravings to sugar, adapting your body to burning fat instead of sugar

Promote human growth hormone (STG). Fasting can raise the STGs by 1,300 percent in women and for 2000 percent in men. Stgh plays an important role in health, physical form and slowing the aging process. It's also burning fat hormone

Reduce triglycerides and improve other disease biomarkers

Increase the production of neurotrophic brain factor (BDNF), stimulating the release of new cerebral cells and launching brain chemicals that protect against changes related to Alzheimer's disease and Parkinson. (Fasting every other day - restriction of food intake on starvation days up to 600 calories - can increase BDNF by 50-400 percent, depending on the brain region.

Why I prefer intermittent fasting calorie restriction

Intermittent fasting also has a number of additional advantages in contrast to the strict calorie restriction. To begin with, it is much easier to endure, and compliance with the regime is the most important thing.

The path of calorie restrictions is also extremely dependent on high quality nutrition.- You need to sacrifice calories without sacrificing any important trace elements, and this can be another obstacle for many who are not familiar with food and the right compilation of a healthy diet.

You should also avoid calorie counting and calorie limit errors. Most people do not understand that there is a complex biochemical dynamics, which is not taken into account when you just consider "calories at the entrance and outlet." While animals, such as rats, can reach a 40 percent increase in life expectancy with a lifelong calorie restriction, such a grand effect is not observed in people, and there are good reasons for this.

As noted in FIGHT AGING:

"There is a good evolutionary explanation of differences in response to the calorie limit when comparing for short-lived and long-lived species: fasting seasonally, and the season is a large part of the mouse life, but a small part of human life. Thus, only the mouse develops a relatively large plasticity of life in response to a shortage of food. "

As for the calorie limit and weight, people are also prone to congenital resistance to excessive weight loss, even in conditions of severe calorie restriction. Dr. Ansel Case demonstrated this in the mid-1940s when he developed experiment on the study of the effect of hunger per person.

Thirty-six young healthy volunteer men were placed on a 24-week diet, limiting calories up to 1600 per day. They also had to go about 45 minutes a day. But instead of led to continuous weight loss, after 24 weeks, their weight stabilized, and there was no longer weight loss, even when calorie intake decreased to 1000 or less per day.

The disadvantages were obvious. Men became obsessed with food, excluding everything else in their lives, and when the calorie restriction ended, emergency compensation has occurred. For several weeks, they restored all lost weight and scored 10% more.

Other studies came to similar conclusions. Therefore, diets that are famous man hunger are not suitable for an ordinary person. Your body will strive to disable various processes to survive. For example, reducing the function of the thyroid gland, your body will not burn so much calories.

All this may seem hopelessly contradictory. On the one hand, the calorie restriction contributes to favorable biological changes, which, as a rule, prolong life; On the other hand, there are built-in mechanisms that, in chronic calorie restriction, can cause other health problems. This is a difficult problem, and any extreme measure is likely to cause more problems than solving.

The best thing we can do is develop some general recommendations that repeat the power patterns of our ancestors.

In my opinion, daily intermittent fasting and food failure for several hours before bedtime has many advantages compared with the general limitation of calories and other radical diets, and at the same time ensures the same positive effects with minimal risk.

To lose weight, you need to teach your body to burn fat as fuel

When you sequentially eat every few hours and never misses food, your body becomes very ineffective when burning fat as fuel, and it is here that problems begin. It is important to admit that, in a little exception, you cannot burn fat if you have other fuel, and if you supply your body with carbohydrates every day, your body does not need immersion in your fat stocks.

When you intermittently starving, you not only avoid it, but also usually reduce your food costs and improve your health.

The use of a smaller amount of food and group meals in time is closer to each other are one of the most effective strategies to make your body more effectively burn fat as fuel and normalize insulin and leptin sensitivity. If you are not resistant to insulin, intermittent fasting is not so important, but it can be useful.

If you are in the minority of Americans who do not struggle with insulin resistance, then my general recommendation is to stop eating at least three hours before sleep. This automatically allows you to "starve" for at least 11 hours or longer depending on when you have breakfast and have you break apart at all.

No less important recommendation is real food, That is, food in the most natural form you can find, ideally, is one-piece organic food from pasture animals when it comes to meat and animal products, such as dairy products and eggs.

Do not worry: You are not alone. Around the world, people tend to eat harmful food in the evening, in accordance with the daily studies of snacks and dishes of users in more than 50 countries of the world. It turns out that every hour a day after breakfast there is 1.7 percent of the overall reduction in food utility that we eat.

It is not at all amazing for any of us who makes daily trips to the office and eats in the city. But what exactly makes us make the wrong choice of food throughout the day? With Alexander Caspero, R.D., the owner of the weight management center and sports nutrition delicious-knowledge.com, we have allocated a few simple methods for changing food habits that you can use.

8 am

After you walked at a party last night, you gave yourself a solemn vow to eat right today. You eat a banana for breakfast along the way to work.

Problem: "You should eat a tight breakfast," says Caspero. Your brain works on carbohydrates. This means that you should consume more "fuel" in the morning, if you want to remain focused before lunch.

Correction: Eat a sandwich with an egg on whole grain bread. This will give your brain the stock of carbohydrates in which he needs. In addition, the body digested fibers of fiber and proteins with a slower pace, so you stay fed longer.

10 a.m

You have any problems with the concentration of attention to this Excel file. You drink another cup of coffee.

Problem: "Excess caffeine increases the amount of cortisol stress hormone in the body," explains Caspero. This may lead to the fact that the blood sugar level will first grow, and then fall sharply. It can make you crave sugar or refined (unhealthy) carbohydrates.

Correction: Limit yourself with one or two drinks with caffeine per day.

12:30

Your stomach rich. Banana has long been not, and you are hungry. You go to the cafeteria and order pizza.

Problem: "No one makes a good choice of food, when hungry, says Caspero." In order to get fast energy, your brain is committed to fast, calorie food. "But these products will not give you satiety for a long time.

Correction: Take a lunch with you, advises Caspero. Thus, you will not experience a desire to glorify everything that is the fastest and simple.

15:30

You are hungry and tired, so eat Muesli at your table.

Problem: "Most of the sweets are sweet as candy", acknowledged. "They contain a lot of sugar, which provides energy for a very short period of time." But when the effect of sugar evaporates, you stay as hungry and exhausted, as it was before a snack.

Correction: Eat foods containing proteins that will give you satiety until the end of the working day. "Try fibrous cheese" pigtail "or" hiking mixture "(this is a light snack for hiking, containing nuts, dried fruits, kishamis, etc.)," \u200b\u200bsays Caspero.

20.00

Deja vu. You chew chips while watching TV.

Problem: As this is your evening habit, your brain associates the promoter of the TV with a snack, says Caspero.

Correction: as in the case of any bad habit, you must throw it, so you will need the power of the will. Reprogram your body. In the extreme case, take a low-calorie snack, such as air popcorn, sprinkled curry. And if it is already late, just go to bed. Studies show that sufficient sleep can prevent overeating the next day.