Proper nutrition: what, when and how much

When we try to stick to our chosen diet, we pay more attention to what we eat. But absolutely do not think about when it is better to sit at the dinner table, how many times during the day we should eat and what would happen if we decide to close eat before going to bed.

The standard number of meals per day - three. And that if you're lucky. Some people mistakenly believe that if they stop eating altogether or limit meals to once a day, they will lose weight twice as fast. But usually such experiments to anything other than stress and health problems, do not lead.

It is advisable to eat every 3-4 hours. It improves fat burning, prevents the release of excess insulin in the blood, allowing leptin (A hormone that regulates energy exchange) do their magic and to control appetite and metabolism. And also holds the key to the balance of cortisol - a stress hormone.

Do not skip breakfast! Our grandmothers were right when they said that the day should start with a good hearty breakfast. It gives energy to start a long a fruitful day. If you skip breakfast, soon hunger zastaot you by surprise and you begin to interrupt the hunger everything that comes their way. And in the offices of the arm usually get candy and cookies.

Do not eat three hours before bedtime. Food bedtime raises body temperature, increases the content of sugar and insulin in the blood reduces the production of melatonin and growth hormone. All these factors affect sleep and the natural fat burning that occurs when we sleep. In addition, poor sleep leads to the fact that we can overeat the next day.

If this happens, it's time for a meal you have appeared before bedtime, it is desirable to use a light meal with a low content fats and carbohydrates and high squirrel.

Start the day with protein. To improve the control of appetite is better to eat for breakfast proteins and carbohydrates leave for lunch or dinner. Omelette with tomatoes - good quick breakfast!

Never attempt to strength training on an empty stomach. For such exercises your body needs energy for optimal results. But cardio workout can be done in 30 minutes before eating.

This does not mean that you need to load up right before a workout. Just do not proceed with the course, if you have long had nothing to eat and you will have the feeling of hunger. Before the workout you can eat bananas, nuts or dried fruit - calorie, easily digested, provides the necessary energy and eliminates the feeling of hunger.

Focus on food. During meal time is not desirable to be distracted by something that does not concern your lunch. Focus on the main activity, feel all the flavors, relax finally and relax. Your lunch - an island of peace and tranquility among the stormy ocean of the working day.

The first to go squirrel. During meal time, eat protein foods first, and then everything else. Proteins are sending a signal to your brain that the body is satiated. Thus you will eat as much as you need.

Drink alcohol after eating. If you choose to drink at dinner some wine or any other drink, better to do it after you've eaten, but not during. Drink after a meal increases the production of hormones that control appetite and digestion.

And if you decide to drink white wine in the evening - keep in mind that it increases appetite and the chance that you will want to eat, it is very large.