4hw.com.cn: many people who are good at losing weight and keeping fit are very particular about their diet. They advocate eating less and eating more. In fact, eating less and eating more is just as the name implies that when we eat something, we should eat it several times, and each time we eat a small amount of it. So how do we arrange the time for eating less and eating more? What's better for each meal? Let's teach you how to do it!
How to arrange for less and more meals
first meal
After getting up early, drink a cup of warm water to help the body fully replenish the water and at the same time help clear the enterotoxin.
Breakfast is a source of energy for the day. Gruel, whole wheat bread, fruit, an egg and a glass of milk are all good breakfast recipes. Make your breakfast as rich as possible so that you can be energetic from the morning.
Second meals
Between 10:00 and 11:00, breakfast is almost consumed. At this time, a small supplement can be carried out to avoid the situation of overeating due to too much hunger at noon. In addition, excessive hunger can also lead to long-term emptying of the stomach and damage the mucosa. So, you can eat some nuts, a few peanuts, almonds or apples, which are very satiety.
Third meal
It's lunch time between twelve and one. After a morning of continuous work, the body's fatigue is self-evident, so lunch must be replenished. Fish and lean meat with less fat are the first choice for lunch. Meanwhile, you can eat more vegetables and legumes. Staple foods are also essential.
Fourth meals
How can office people refuse afternoon tea. Afternoon tea can relieve fatigue by choosing some light food, which is also a transition from lunch to dinner. You can eat some fruit or a bottle of yogurt at this time.
However, it's better not to eat at 1-3 p.m., because the small intestine is running at this time, and eating will interfere with endocrine and gastrointestinal digestion. So, schedule the afternoon tea after 3 o'clock.
Fifth meals
Dinner suggestion is simple. The energy needed after work has been reduced. Eating too much can easily lead to fat accumulation. Because these extra calories don't have enough time to burn out. Porridge or light food is the first choice. It's good to eat enough. You don't need to eat enough.
You should have some starch for dinner, but you should control your calories properly and finish before 7 o'clock. If do not eat starch, the initial weight loss faster, but will reduce the basic metabolism, soon encounter stagnation.
Sixth meals
In fact, the sixth meal is not necessary, but if you are hungry at night, you don't have to bear it. You can drink milk and cereal, calm your nerves, and feel full.
How long does it take to eat less and more
The so-called "eat less and eat more" does not mean that we eat more than ten or twenty meals a day. Eating too often is a burden on the stomach. The best scientific diet with less food and more meals is to divide a day's diet into 5-6 meals.
The specific schedule is from 6:00 to 9:00 in the morning, 10:30 in the morning, 12:00 to 1:00 in the afternoon, 3:00 and 4:00 in the afternoon, and 6:00 and 7:00 in the evening.
What's the advantage of eating less and more
Eating less and eating more can also reduce the pressure. It is inevitable that there is pressure at work. Eating something at the right time can stimulate the spirit and relieve the work pressure.
Eat less and eat more can also reduce gastrointestinal pressure, give the body enough time to digest and absorb what you eat, and inhibit the accumulation of fat and excess substances in the body.
Eat less and eat more will also help the body to discharge waste substances, not only can lose weight, but also detoxification and beauty.
Eating less and having more meals can also reduce the pressure of stomach and intestines, make nutrition better absorbed, promote muscle growth, and some special diseases, such as diabetes and gastrointestinal diseases, etc., all need to eat less and have more meals.