We all know that fruits are an essential source of many vitamins and other useful substances. That is why everyone tries to eat more fruit, and children from the very beginning early age fruit purees are introduced into complementary foods. But to get the maximum benefit from fruits, you need to eat them correctly. What does it mean? This means that everyone needs to know in what form and at what time it is better to consume fruits, so that all the beneficial substances from them are absorbed as well as possible and bring as much benefit to the body as possible.

We will tell you the basic rules for eating fruits, which will help you create your diet correctly. In addition, we will offer simple tips on fruit consumption for all occasions.

What is the best way to eat fruit?

Most of us are well aware that It is better to consume fruits in the form in which nature created them, namely, fresh. Most nutritionists support this idea. Fresh fruits contain a lot of substances that can be destroyed during the process. heat treatment, therefore, they are much healthier than, for example, boiled or canned. For example, vitamin C is destroyed not only during the cooking process, but even from contact with air, so in order to get more of it, the fruit must be eaten raw and uncut.

Also, fruits that have been stored for a long time are not the healthiest. Turns out, long-term storage may lead to changes chemical composition pulp. That is why fruits that have been stored in refrigerators for a long time or were brought from afar cannot be compared in their usefulness to those freshly picked from the branch. Of course, in winter we don’t have much choice, and we buy imported exotic fruits or local ones that were stored in special warehouses. By the way, even in such a situation it is worth buying local fruits, since ripe fruits contain much more vitamins, and exotic ones are usually picked while still green so that they ripen along the way.

There is one more interesting question– Is it better to eat fruits whole or cut? Cut-up fruit is definitely more convenient to eat, and you can also make interesting ones out of them. fruit salads. But Chewing whole fruit is much healthier. As we already said, some vitamins are better preserved in whole fruits. In addition, chewing helps to cleanse teeth of plaque and even, and stimulate intestinal motility and the release of enzymes. Intensive chewing also helps remove wax from the ears.

Are there situations where fresh fruit is not desirable? Yes, for some diseases gastrointestinal tract they can be harmful. Breastfeeding mothers should not eat fresh fruit.

When is the best time to eat fruit?

Different types of food are digested differently in different times days. Many people know that foods rich in carbohydrates are best consumed in the morning, but foods are much healthier in the evening. When is the best time to eat fruits to get all the health benefits from them?

In fact You can eat fruit at any time of the day. Most often they are recommended for breakfast or as light snacks throughout the day. Don't eat very sweet fruits for dinner, but there may be exceptions to this rule. This rule more relevant for people with overweight for whom overly sweet fruits are not recommended at any time, not just in the evening.

Whatever time of day you decide to eat fruit, you must remember that it is better not to combine it with other foods. You can eat some fruit about half an hour or 40 minutes before your main meal. Then the fruit will have time to leave the stomach before eating and will greatly increase your appetite. If you decide to eat fruit as a dessert, then it is better to wait at least half an hour after eating and only then eat fruit.

Mixing fruits with other dishes can lead to disruption of food absorption and poor digestion. When mixed with other products, they can cause increased gas formation and, as a result, bloating.

How much fruit should you eat?

Most people rightfully consider fruits to be very healthy, so they try to eat as much of them as possible. But “more” doesn’t always mean “better.” In fact, when consuming fruits, it is very important to take into account the individual tolerance of this product to the human body.

What kind of portability is this and how to determine it? Most fruits contain a lot of fiber and other components that stimulate the gastrointestinal tract. If you eat more of them than the body can safely tolerate, diarrhea may begin, which will lead not only to the loss of all the beneficial substances obtained from the fruit, but also to dehydration, loss of electrolytes and valuable components from other types of food. Therefore, it is very important to know how much fruit you can eat without negative consequences for yourself and try not to exceed this dose.

There is another no less unpleasant " side effect» from eating this type of food - constipation, which can occur, for example, after eating pomegranate. Therefore, when choosing fruits for your diet, you need to be careful and take into account all the characteristics of your body. If you choose the right fruits and their quantity, then they will definitely not cause any harm, but will help you get all the necessary vitamins and other equally important substances.

How to eat fruits out of season?

As we have already said, local fruits are the healthiest during their ripening season. If you buy only fresh fruits from orchards, you can be sure of their ripeness and that they have not been treated with special chemicals to extend shelf life. But in our climate this, unfortunately, is impossible. Therefore, sooner or later you will have to buy imported exotic fruit or properly preserved local.

What fruits are best to buy in winter time to get maximum benefits and minimum harm? IN winter period high quality A variety of citrus fruits are high in vitamins. The leaders in popularity are tangerines, which are brought from relatively nearby areas. They ripen in late autumn, so significant processing for their transportation and storage is not needed, and we have the opportunity to receive this product almost in its “pristine form.” You can also buy kiwi, these are vitamin-rich fruits that also ripen in the fall.

But it is better to avoid pineapples, mangoes, papaya and other exotic fruits. Sometimes you can buy them as a treat, but remember, the likelihood of purchasing an unripe or spoiled product is very high. In addition, such products are often subject to excessive chemical treatment for better transportation and storage. Most likely, such a fruit will not have a high content of vitamins, and its taste will be noticeably different from the natural one.

Several rules for eating fruits (Video)

It is best to eat fresh foods. If it is not possible to purchase “seasonal fruit,” you can choose frozen, but not canned. In such a situation It’s better to buy the fruit during the ripening season and freeze it yourself. Canned fruits contain too much sugar and other not very healthy substances.

It is better to eat fruit in the morning or before meals. You should not eat foods on a full stomach, as this can lead to digestive problems. Very good option for breakfast - citrus fruits. They give a great boost of energy and lift your mood throughout the day. You can eat some kiwi - they contain 5 times more vitamin C than oranges.

To improve digestion, you can eat apples before meals. Apples increase the secretion of gastric juice and promote more complete digestion of food. You need to eat them either half an hour before meals or after. It is very important to chew the fruit thoroughly. You can eat grapes or raisins as a dessert.. You can eat them no earlier than three hours after meals and in no case before bedtime.

“Heavy” high-calorie fruits, such as bananas, are best eaten in the afternoon, for example, as an afternoon snack, but not before bed. During the afternoon snack, the body is already ready to digest heavy food; until the evening it will just cope with bananas. But as a dinner for those who don’t like plums. They have a very good effect on intestinal motility if you lead sedentary lifestyle life, then two plums as a late dinner will be an excellent option.

There are many different diets, and it would seem that there is nothing that we do not know about foods and. However, according to nutritionists, even healthy products It is worth consuming at certain times of the day to get maximum benefits from your meal.

So, let's look at what time of day is best to eat meat, vegetables, cottage cheese and other products that make up the bulk of our diet.

Photo: social networks

DARK CHOCOLATE

A couple of pieces of dark chocolate will provide the body with a powerful dose of antioxidants, which ensure stable heart function and slow down aging. However, you should be careful, consuming more than 25 g of chocolate per day will force the body to process the excess into fat.

• Right: in the morning
• Wrong: afternoon

Photo: Pallbo/Wikipedia

SUGAR

It is much easier to burn the calories received from the sugar you eat in the morning. But consuming sugar in the evenings excites the digestive system, which can lead to sleep disturbances and excess weight.

• Right: morning
• Wrong: evening

Photo: GettyImages

MEAT

Meat contains a large amount of iron, which supplies cells with oxygen, which in turn increases the body's resistance to disease and eliminates fatigue. Meat needs at least 5 hours to digest. Therefore, drinking it before bed burdens the intestines and causes negative processes.

• Right: day
• Wrong: evening

Photo: Thinkstock

NUTS

A handful of unroasted nuts, about 30 g, will compensate for the lack of omega-3 fatty acids in the body. They are the ones who maintain the tone of blood vessels and improve the functioning of the bronchi and normalize blood pressure. Eating more nuts than normal will lead to weight gain. excess weight due to the high calorie content of the product.

• Right: afternoon tea, late breakfast
• Wrong: evening

Photo: Thinkstock

BUCKWHEAT

Buckwheat contains complex carbohydrates, for the absorption of which the body will require accumulated resources, which leads to weight loss. At the same time, by the evening, digestion slows down and the body simply does not have time to digest this high-carbohydrate product.

• Right: dinner
• Wrong: In the evening

Photo: zacep.com

Rice is a high carbohydrate product that will charge your body with energy for the rest of the day. However, in the evening the body simply does not have time to digest this product, which will lead to excess weight gain.

• Right: morning
• Wrong: evening

Photo: centr-molodosti.ru

PASTA

Pasta made from durum wheat will saturate the body with fiber, which helps cleanse the body of waste and toxins. A low glycemic index, in turn, reduces the risk of developing diabetes. As a rule, pasta is a side dish for meat or fish dishes, which will make dinner too high in calories and heavy.

• Right: first half of the day
• Wrong: evening

Photo: lady.mail.ru

POTATO

The starch in potatoes reduces the amount of cholesterol in the blood and liver, and potatoes themselves are rich in minerals necessary for the body. However, the caloric content of potatoes is 2-3 times higher than that of other vegetables, so you should limit their consumption after lunch.

• Right: morning, lunch
• Wrong: afternoon

TOMATOES

• Right: morning, lunch
• Wrong: evening

Photo: iamcook.ru

ORANGES

These fruits activate the gastrointestinal tract, have a tonic effect and speed up metabolism. However, eating oranges on an empty stomach can cause discomfort and allergies - orange juice irritates the stomach, which can lead to the development of gastritis.

• Right: after lunch
• Wrong: in the morning before breakfast

APPLES

Apple peel has a high content of pectin, which helps intestinal function and eliminates carcinogens from the body. However, apples increase stomach acidity, which can lead to discomfort. In addition, in the evening, digestion slows down, and pectin is difficult to digest.

• Right: morning, lunch
• Wrong: evening

Cheese is great for an early breakfast - it prevents bloating and weight gain. However, cheese is difficult to digest and eating it in the evening can lead to stomach upset.

• Right: early morning
• Wrong: evening

Try to eat 5-6 times a day with an interval of 2-3 hours between meals. This way you won't have time to get hungry. Your body will always have fuel. And by applying this principle of nutrition, you will be able to improve your metabolism, which is good for debugging the functioning of the digestive system and for losing weight.

Fractional meals implies reduction in portions. First try reducing the portion by 1/3. Then listen to your feelings, experiment, perhaps half of the original portion sizes will be the most optimal for you.
Some adherents of proper nutrition take 200 grams of food as the optimal serving unit. But still this is not perfect solution: 200 g of nuts is too much and filling, but 200 g of tomatoes is small and low in calories. The quality of food (in terms of calories, nutrition and digestibility) is more important than just its weight. Determine for yourself best size portions can only be achieved empirically, but the good old advice that you need to leave the table slightly (!) hungry makes sense. It is better if the last meal is the lightest in all respects (calorie content, digestibility, portion). Sometimes it’s better to just drink kefir 1-1.5 hours before bedtime.

Metabolism is faster in the morning than during the day and even more so in the evening, so at this time of day you can afford to eat more heavily. Cook porridge, for example, oatmeal, make an omelette or just boil eggs, eat light salad from tomatoes, cucumbers and fresh herbs. You can diversify your morning diet with durum wheat pasta, wild rice or rice noodles. By the way, if you like to eat sweets, then it is better to do it in the morning, while your metabolism is fast (“evening” sweets are stored in the form of extra pounds).

Vegetables and fruits are rich in vitamins, minerals and carbohydrates, they protect against heart and vascular diseases, are essential components of an anti-cancer diet, and also have antioxidant properties and participate in detoxification of the body.
Vegetables are also good because a significant part of the energy obtained from them is spent on their digestion, that is, the likelihood of gaining weight when eating them is minimal. Vegetables are best eaten raw or steamed. They should be consumed at lunch or afternoon snack.
For dinner, you can also prepare a light vegetable salad, but it’s better not to eat fruit at night. Many of them contain a large amount of acids that irritate the stomach; in addition, sour and sweet and sour fruits whet the appetite, while starchy ones, such as bananas, are very high in calories. Ideally, fruits should be consumed at 11-12 noon, the recommended later acceptable time is 17.00.

If you are not a vegetarian, then the “meat” issue is undoubtedly important to you. With proper nutrition, you can and should eat meat, but try to replace fatty meat with lean veal or poultry fillet. Limit your consumption of smoked meats, sausages, fried meat. Try steaming, baking or boiling meat. And remember the portions. It is best to eat meat at lunchtime, ideally with meat or vegetable broth. Choose vegetables for a side dish!

Dairy products contain fats, proteins, carbohydrates, minerals and vitamins that our body needs. Drink milk, kefir and fermented baked milk, eat natural cottage cheese.
Choose foods with medium to low calorie content. Be sure to enrich your diet with hard cheese with a low fat content. But it is better to keep the consumption of sour cream and cream under strict control, especially if you want to watch your figure.
It is better to eat dairy products during the second breakfast and before bed (let you always have a glass of kefir with your last meal).

Maintaining normal water balance in the body is an important task that requires self-control. Eat simple formula to determine your personal water norm. Just divide your current weight by 20. That is, if you weigh 60 kg, you need to drink about 3 liters of water per day, but again! Everything is individual and requires consultation with a doctor.
Break the volume down into the number of glasses of water you need to drink per day. Try to drink most of your water in the first half of the day. Please note: you need to drink slowly, in small sips, the water should be at room temperature. The first glass of water should be 15 minutes before breakfast. This way you awaken the body and prepare it for the work ahead - digesting the first meal.

By the way, you can add a little lemon juice to the water: it contains substances that break down fat, it helps speed up metabolism and has powerful antioxidant properties.

Some people also add a spoonful of honey in the morning, claiming that this is the best drink to start the day. If you love and eat honey, why not try it?!

We all think about our diet sooner or later: problems with weight, skin, and health in general force us to open our refrigerator and skeptically examine its contents. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, we are looking for our way to a healthy and beautiful body.

Meanwhile, healthy and proper nutrition is not a strict debilitating diet, not a mockery of the body and not depriving it of joys, it is just a series of rules, if followed, you can radically change yourself and find new ones. good habits, beautiful figure and significantly prolong life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem. modern people– we move less, consume large amounts of fatty foods, high-calorie sauces, and sweets. There are endless temptations everywhere, and manufacturers compete to see who will offer the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second resident of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, heart problems, gastrointestinal problems, reproductive problems - this is only a small part possible diseases arising from non-compliance with the diet.

The good news is that recent years caring for the condition of your body has begun to become fashionable: more and more calls to engage in sports are being heard from the state, public organizations, organic and dietary products, the press disseminates advice on how to eat healthy.

The basics of healthy eating, or how to eat healthy

When creating a healthy eating menu, there are several things to keep in mind: general rules: firstly, you need to eat often and in small portions. It’s most convenient to get yourself a small plate that can hold a handful-sized portion. No need to be afraid of hunger! A healthy diet involves 5-6 meals per day. It is also good to accustom yourself to eat at the same time - this will stabilize the functioning of the stomach and will promote weight loss.

Second important rule– remember about calories. There is no need to scrupulously calculate them throughout your life every time you eat; just watch your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie intake; you can find it out, for example, by using a special calculator that is easy to find on the Internet. For example, a woman is 30 years old, weighs 70 kg with a height of 170 cm and is small physical activity About 2000 kcal are needed per day. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting down your diet - the body will simply slow down its metabolism, and such a diet does more harm than good.

Rule three - we maintain a balance between “income” and “expenses”, that is, the energy that is spent by the body on basic metabolism, work, sports, and calorie intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of which are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to consume. Approximate recommended values ​​are 60 g fat, 75 g protein, 250 g carbohydrates and 30 g fiber. The fourth rule is to drink water. Often we don’t want to eat, our body simply mistakes a lack of fluid for hunger and forces us to eat something that we really don’t need. One and a half or more liters of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve general condition body, speed up the metabolic process.

And the fifth rule is to choose products wisely. Read labels, composition and calorie content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, and dyes from your diet. You must know what you eat, and then the path to beauty and health will become quick and enjoyable.

Healthy food

We will try to answer eternal question“What to eat to lose weight?” The main thing when creating a menu for a healthy diet is maintaining a balance between expenses and food consumed.

So, you definitely need to include in your healthy diet every day:

• cereals, in the form of porridges and muesli, rich in slow carbohydrates, which will provide our body with energy;
• fresh vegetables (cabbage, carrots) provide the body dietary fiber– fiber;
• legumes are a rich source of vegetable protein, especially necessary for those who rarely or do not eat meat;
• nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of polyunsaturated fatty acids omega-6 and omega-3, microelements;
• fermented milk products: natural yoghurts (without added sugar), kefir, low-fat cottage cheese provide calcium and improve the functioning of the gastrointestinal tract;
• saltwater fish contains protein and essential omega-3 fatty acids;
• fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
• lean meat - chicken breast, rabbit, beef are a source of protein.

Healthy products should not contain preservatives, artificial colors, palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem with excess weight, then you should give up sugar altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Don't be afraid of them; high-quality natural-based substitutes are harmless, contain virtually no calories and taste good.

Strictly prohibited!

We've decided on healthy foods, let's look at the list of foods that are incompatible with in a healthy way life and proper nutrition:

• Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, and, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, and preservatives.
• Deep fried food. French fries, chips, crackers and anything that is fried in large amounts of oil should be eliminated from the diet. Carcinogens, lack of nutrients and fat are not what a healthy body needs.
• Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetite-stimulating seasonings and large amounts of salt. What do we get as a result? A real calorie “bomb” that instantly turns into folds on the body and does not carry any nutritional value.
• Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing you to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavors, stabilizers and other harmful substances.
• Sausages, frankfurters and semi-finished meat products. There is hardly any need for any explanation at this point - just read the product label. And this is only official data! Remember that under the “pork, beef” items in the composition, skin, cartilage, and fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
• Energy drinks. Contain a heavy dose of caffeine in combination with sugar and increased acidity, plus preservatives, dyes and many other ingredients that should be avoided.
• Lunches instant cooking. Noodles, mashed potatoes and similar mixtures, which just need to be poured with boiling water, instead nutrients contain large amounts of carbohydrates, salt, spices, flavor enhancers and other chemical additives.
• Floury and sweet. Yes, yes, our favorite sweets are one of the most dangerous foods. The problem is not only the high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
• Packaged juices. Vitamins and other beneficial substances almost completely disappear during processing. What benefit can there be from a concentrate diluted with water and flavored with a fair amount of sugar?
• Alcohol. Enough has already been said about its harm to the body; we will only note once again that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if the minimum doses are not observed, it slowly destroys the body, because ethanol is a cellular poison.

Transition to balanced healthy eating It won’t be a burden if you follow simple recommendations.

First of all, don't starve yourself. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink a lot and choose healthy drinks. Chicory is good for weight loss - it suppresses the feeling of hunger due to large quantity fibers in the composition have a beneficial effect on the body. Also useful green tea, especially with ginger.

Diversify your diet! The more different healthy foods you consume, the more your body receives various microelements, vitamins, and amino acids.

If you really want something forbidden, eat it for breakfast. Of course it's better to refuse harmful products at all, but at first it helps to think that sometimes you can still pamper yourself.

The fewer unnatural ingredients in food, the better. If you want to eat healthy foods, it’s better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

Creating a “Healthy Eating” Menu

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing it over 5-6 meals.

So, let's create a healthy food menu for every day:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

• oatmeal, muesli or grain bread;
• kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

• any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
• 100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the largest meal of the day:

• 100 grams of buckwheat or brown rice, pasta made from durum flour. You can add carrots, onions, peppers to the dish;
• boiled chicken breast;
• Salad from fresh vegetables, seasoned with yoghurt, a small amount soy sauce or flaxseed, olive oil.

Afternoon snack, between lunch and dinner - another light meal:

• A small piece of fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

• 100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
• Salad made from cabbage, carrots and other fiber-rich vegetables.

And finally, a couple of hours before bed:

• A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, you can drink unlimited quantities of water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng.

Portion sizes are approximate and will depend on individual parameters - daily norm calories, rate of weight loss and other individual factors. In any case, it is better to consult a nutritionist.

In this article, I will tell you how to properly consume foods during the day for weight loss/healthy lifestyle.

And so, the use of products, whether for weight gain, for weight loss, or for a healthy lifestyle, has a general principle:

Proper healthy nutrition implies FRACTIONAL FOOD.

Fractional nutrition involves eating food very often (ideally every 2 hours), but little by little (in fractional portions) within the number of calories you need!

Ideally, you need to arrange it so that meals are taken at the same time every day, for example: 8.00, then 10.00, 12.00, 14.00, 16.00, 18.00, 20.00, 22.—. see? Every 2 hours.

Fractional meals will allow you to maintain stable and high level metabolism in your body, which means more calories will be spent during the day (more energy will be spent, i.e. fat burning will accelerate), if you build muscles, then accelerating your metabolism will speed up muscle growth and all of -due to the fact that fractional nutrition boosts 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 carry food in them, with you, everywhere):

Although, many, now, probably, are almost going crazy... they will say: wow, what is it that you need to eat every two hours, they say, why the hell do you need it, am I a cow or something, etc. p.

However, I’m not kidding, you will need to accustom yourself to eating fractionally within the number of calories you need, otherwise your metabolism will be slowed down, and fat burning will occur very, very slowly, until it stops completely or not at all. The choice is yours.

The rule is simple: the more often you eat, the faster your metabolism, accordingly, in this situation, more energy is spent, and this helps speed up combustion excess fat. The same applies to gaining mass (muscle), only in this case, it is not fat loss that is accelerated, but muscle growth.

Moreover, fractional meals (frequent meals) are best method appetite control. Knowing that you will eat every 2-3 hours, you will never have the desire to eat out of your stomach, thereby eliminating “overeating.” But most people eat 1-2-3 times a day and most often when they feel hungry. And hunger manifests itself due to a long break between meals. As a result, when a person is very hungry, he eats and eats, that is, he cannot stop, he wants and wants everything (in the end, he eats until, figuratively speaking, his belly bursts).

This category of people does not even need to be explained that the feeling of fullness does not occur immediately after eating, but only after some time (guideline, 20 minutes after a meal). They also don’t need to explain that they need to eat slowly, chewing food thoroughly, because this is correct, this way the body is satiated much faster, and a person will not be able to “overeat,” but people... grab it quickly, swallow in pieces...

In general, forget about the past 2-3 one meal a day, join the new realities, fractional nutrition is what is good for your health, your figure and other things. Fractional nutrition is the key to your future success. Also learn to absorb food correctly (slowly, leisurely, chewing food thoroughly).

How to properly distribute food throughout the day?

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

At the stage of losing weight (burning fat), I strongly recommend focusing on COMPLEX CARBOHYDRATES in the first half of the day (before 15.00) - after 15.00, emphasis on PROTEIN FOODS!

This is done on purpose, for the reason that during the day, people are usually ACTIVE! Accordingly, this requires energy (complex carbohydrates), and it will be “wasted” due to activity, and in the evening, after work, study, etc. - PASSIVE (what is the use of energy? sitting at the computer? lying on the sofa? in general, obviously, there is no need, because if energy comes in, and you are passive, it will not be “wasted”, resulting in the accumulation of excess fat, therefore emphasis is placed on protein foods).

At the stage of weight gain, this rule may not apply (depending on the situation).

Ectomorph (left) / Mesomorph (middle) / Endomorph (right)