Three meals a day for those who are satisfied
Diet
Breakfast 7-8 am, lunch at 13-14 hours and 19-20 hours in the dinner. This is familiar to us from childhood diet, but it is not a biological necessity, as you might think, looking at his widespread.
People do not always ate three meals a day. This mode is formed under the influence of culture, and more specifically - the eight-hour working day. Let's see if they have three meals a day has some advantages in addition to the convenience.
Advantages of three meals a day
Many nutritionists say that more frequent meals help to better weight control than the usual three meals a day, but some studies refute this.
The study foundIncreased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. That three meals a day is not worse than a six-time when it comes to weight loss. Eight weeks, two groups of participants followed a diet with a low content of calories, but one group ate three times a day, and the other - six. As a result, the participants lost weight in both groups, the researchers did not notice significant differences.
Another study compared the effects of two and six-time power on health and figure obese women. It turnedIncreased meal frequency attenuates fat-free mass losses and some markers of health status with a portion-controlled weight loss diet. That women eating twice a day, observed elevated levels of high-density lipoprotein, or good cholesterol.
Another studyMeal frequency differentially alters postprandial triacylglycerol and insulin concentrations in obese women. It compared the three and six meals per day. It was found that the level of triglycerides in the blood was much lower in the three meals than with six. So, three meals a day, compared with a fractional, is more useful for the cardiovascular system.
It turns out that the standard three meals a day not only lose a fraction, but also has its own health benefits.
Who will approach three meals a day
Three meals a day will approach you if:
- you work from 8 to 5 and you can not snack between meals;
- you do not want to spend extra time on cooking;
- you are accustomed to this type of food, you do not suffer from excess weight and digestive problems;
- you do not feel the hunger of the day.
If you struggle with being overweight, suffering from hunger, and then overeat, you should try other power system.
Fractional power to control the feeling of hunger
Diet
The essence of fractional power to share their daily calories at a lot of small meals. Exactly how much - it depends on your abilities and desires. Typically, this six meals: three major and three snacks.
If your calories - 1,500 calories, instead of three meals of 500 calories, you eat at a time no more than 250 calories. This, for example, a sandwich or a cup of yogurt and an apple.
Benefits of fractional power
The advantages of this method is that during the day you do not feel hunger, due to what you consume less food, even if you do not count calories and do not limit yourself to food.
Reducing hunger confirm the results of one experimentGreater appetite control associated with an increased frequency of eating in lean males. Conducted by young men with normal body weight. Scientists have found that if you divide the portion of food into five parts and give each part of an hour, the test succeeds better appetite control than when they eat a portion at a time.
In addition, frequent eating techniques reduce blood glucose and bad cholesterol in the blood. This is confirmed by a studyNibbling versus Gorging: Metabolic Advantages of Increased Meal Frequency. That compared the benefits of 17 snacks a day before the usual three meals a day. In humans, eating frequently, we found a reduction in fasting total cholesterol, low-density lipoprotein, and apolipoprotein B - bearers of bad cholesterol. In addition, they decreased blood glucose levels and the yield of C-peptide in the daily urine.
The lowering of insulin levels in the blood when a six-feeding also confirmedMeal frequency differentially alters postprandial triacylglycerol and insulin concentrations in obese women. in the study.
It is impossible to say for sure if that helps lose weight split meals, as some studies do not show the benefits of frequent meals for weight reduction. But because the data on the benefits of such a diet is still there, why not try it?
Who should try to split meals
Consider split meals if:
- you are overweight and you are looking for ways to get rid of it;
- you have the opportunity to eat during the day;
- you often feel hungry during the day and in the evening overeat;
- you want to reduce the level of bad cholesterol and insulin.
With Three-and fractional power we understand. There is one meal scheme, which is recommended as a useful health - short-term starvation.
Short-term fasting for heart and brain health
Diet
Short-term fasting - a power supply circuit in which the 16-18 hours you consume only water and eat all you want in the rest of the time, but without overeating and junk food. Also there is another scheme - ordinary food five days a week and fasting for 24 hours twice a week.
Short-term fasting can be called a fashionable trend, but such power scheme occurred in history. For example, historian Caroline Ildam (Caroline Yeldham) tellsBreakfast, lunch and dinner: Have we always eaten them?That the ancient Romans ate once a day around noon. They really cared about their digestion and food intake more than once a day was considered gluttony.
The advantages of short-term fasting
There are quite a lot of research proving the benefits of fasting, but most of them carried out with the participation of animals. For example, an experimentCardioprotective Effect of Intermittent Fasting is Associated with an Elevation of Adiponectin Levels in Rats. on mice showed the benefit of short-term fasting for the cardiovascular system. Furthermore, there was a decrease in insulin levels, leptin, and cholesterol, as well as increasing testosterone levels.
According toIntermittent fasting: the science of going without. Mark Mattson (Mark Mattson), senior researcher at the National Institute on Aging, starvation It reduces the amount of blood markers of inflammation and reduces oxidative stress and supports the ability to training and memory.
participants of the experimentAlternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. - adult overweight people with asthma - consumed some days only 20% of their calories. For eight weeks, they lost 8% by weight, in their blood decreased the number of markers of oxidative stress and inflammation also reduce the symptoms of asthma and improve some of the indicators of quality of life.
Mattson also explore the use of starvation for the brain. If you do not eat for 10-16 hours, your body will draw energy from fat stores, and fatty acids go into the blood. This has a positive effect on cognitive functions such as memory and learning ability, as well as slow down the destructive processes in the brain.
However, according to Dr. Stephen Freedland (Stephen Freedland), professor of urology at the Medical center at Duke University in Durham, great, if not determining, importance of calorie restriction.
Dr. Freedland and colleagues investigatedEffect of intermittent fasting on prostate cancer tumor growth in a mouse model. the impact of short-term fasting on the development of prostate cancer in mice. The mice were fasted twice a week for 24 hours, and the rest of the time to overeat. As a result, they have not lost weight and did not receive any benefits from starvation - a cancerous tumor growth is not slowed down.
Friedland believes that the increasing importance of health is a general decline in the number of calories than periods of starvation. That is, the benefits of fasting you can only get in if the rest of the time you will eat healthy food and do not overeat.
Who should try short-term fasting
You should try a short-term fasting, if:
- you can not lose weight and want to try something new;
- you do not feel hungry in the morning (for example, if you select a daily fasting for 16 hours and ate at 8 pm, the next time you will be able to eat in only 12 days);
- you do not want to spend a lot of time cooking.
And what diet is right for you? Tell us in the comments.
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