What is the best time to have lunch. When and what is the best time to have breakfast

To reduce body weight, you need to reduce food intake. But a weight loss diet definitely doesn't mean starvation. One of the most common mistakes in this regard is the incorrect distribution of food during the day, leading to feelings of hunger, followed by overeating. The clock diet is a style of eating where meals are taken every 2 to 3 hours to ensure that there is no starvation.

We compose a diet for weight loss correctly

Each organism is individual. Each person is satisfied with a different food scheme. But the hourly meal plan for weight loss is based on the principles of a balanced diet. Thanks to them, you can create a menu consisting of the optimal number of all the necessary elements.

The fight against extra pounds with a diet by the hour is easy: it is enough to eat regularly. The classic advice is to eat 5-6 times a day with pauses not exceeding 3 hours. The body gets used to the regular consumption of energy, speeds up metabolism. This

It takes about a month for the body to get used to the new regimen for weight loss. With a previous diet, this time may be longer.

• breakfast - 20–25% of daily income;
• snack - 10–15%;
• lunch - 30–35%;
• afternoon snack - 10–15%;
• dinner - 15–20%.

Therefore, the biggest meal of the day is lunch. In the 2nd half of the day, the body needs enough energy. As with breakfast, dinner should be lighter and snacks should complement your weight loss meal plan.

Diet plan for weight loss

There are many menus offering a certain visual effect. But few diets can be followed in the long run, most dietary patterns are too monotonous. Therefore, instead of following a strict diet, learn the principles healthy eating learn to choose the right food.

A balanced diet benefits the body. It includes sources of macroelements (carbohydrates, proteins, fats), microelements (vitamins, minerals). In all products contained in proper nutrition by the clock for weight loss, these substances are optimally represented.

The daily menu includes 5-6 servings (3 main courses, 2 snacks and/or 2nd dinner). The diet for weight loss by the hour involves more or less regular meals, which ensures the most efficient metabolism. Eat every 2-3 hours, even if you are not very hungry.

Diet for weight loss - rules and daily routine

Nutrition by the clock for weight loss is a healthy diet. Observe the following rules:

1. Balanced, varied diet.
2. Regular meals, 5-6 smaller meals per day.
3. Drinking enough fluids.
4. The presence of fiber in the menu.
5. Limit foods with a high glycemic index, simple carbohydrates, sweets, sugary drinks.
6. Limiting the amount of saturated fatty acids, fatty meats, smoked meats, fatty dairy products.

A balanced diet contains the optimal amount of energy in a suitable composition, an abundance of valuable macro- and microelements.

Daily energy value food for weight loss is 4000-6000 kJ (to support body weight, this figure increases to 7000-9000 kJ per day). The total daily energy intake depends on energy consumption, which varies greatly depending on the lifestyle of each person.

A weight loss meal plan doesn't have to be uncomfortable. A well-defined diet is not sustainable in the long run. An inappropriate diet can slow down metabolism, leading to the opposite effect. Losing weight too quickly usually results in a yo-yo effect.

A weight loss regimen should not be stressful. The diet should satisfy the general needs of the body, individual preferences, human tastes. If you can't do without unhealthy foods, just cut back on them, but don't cut them out completely.

Before you start creating and planning a weight loss meal schedule, analyze your current nutrition. A radical change in eating habits takes time. The new menu should correspond as much as possible to habits and tastes. In addition to losing weight, diet is the way to healthy lifestyle life, not to strict restrictions. Food should be enjoyable.

Approximate diet for the week

The daily schedule for weight loss, regularity in nutrition are important aspects. But equally important is the choice. the right products. Therefore, below are some dishes recommended for consumption at certain times of the day, as well as foods that are advisable to avoid.

Calorie income should not exceed consumption. These figures can be calculated using online basal metabolic rate calculators.

The following example, presented in the nutrition chart for weight loss by the clock, should be fully adapted to individual needs. A nutritionist will help in compiling a more accurate menu.

Breakfast - 7:00

A healthy breakfast containing high-protein foods is a simple strategy for long-lasting satiety. Also eat whole grains that support bowel function.

Morning snack - 9:30

In the pre-lunch time, you can supplement the diet with any fruit, such as apples, bananas. Kefir is also suitable.

Lunch - 12:30

For lunch, it is recommended to eat lean protein (tofu, chicken breast or turkey breast, fish, lean beef, pork tenderloin), supplemented with quality fat (avocado oil, olive oil), fruits, vegetables. Good quality healthy fats help dissolve some of the vitamins (A, D, E, K) found in fruits and vegetables.

Afternoon snack - 15:30

A slice of whole grain bread with quality ham (95% meat or more), supplemented with vegetables (carrots, peppers, cucumbers, etc.) will satisfy your hunger, give you energy for the rest of the day.

Dinner - 19:00

A healthy dinner includes ¼ protein, ¼ whole grains, ½ vegetables or salad. Also add 1 tsp. healthy fat.

A healthy and sensible diet for weight loss is based on the fact of gradual weight loss. Too fast getting rid of extra pounds leads to loss of muscle, bone mass, water. However, the fat remains. Therefore, it is desirable to lose no more than 1 kg per week (depending on the initial weight).

Menu for healthy weight loss

Menu for weight loss, time proper nutrition by the clock should correspond to the initial state of the body. It is recommended to visit a nutrition consultant to measure the amount of fat in the body. He will suggest a suitable daily regimen for weight loss that meets individual needs.

Menu example:

• Breakfast: avocado bread, tangerine.
• Snack: blueberries, Greek yogurt.
• Lunch: vegetable soup with ravioli, tomato and cheese toast.
• Afternoon snack: hummus, cucumber.
• Dinner: salmon with vegetables, vinaigrette sauce.

Vegetable soup with ravioli

For 1 st. l. olive oil fry the onion and bell pepper, diced, 2 cloves of garlic, minced. After a minute, add:

• a few chopped tomatoes;
• ¼ tsp freshly ground pepper;
• 450 ml of broth;
• 150 ml of water;
• 1 tsp dried basil.

Bring to a boil, add ravioli (stuffed to taste, about 90 g). After 3 minutes, add the diced zucchini, cook for another 3 minutes.

Tomato Cheese Toast

Fry a piece of baguette without oil. Put 2 slices of tomato on it, sprinkle with 1 tbsp. l. cheddar cheese, pepper. Bake in the oven until crispy.

Sauce (filling) "Vinaigret"

Mix 1.5 tbsp. l. olive oil, lemon juice, maple syrup. Add salt to taste.

If you want to lose weight, then you know that 80% of success depends on a healthy diet. Regardless of physical activity, with unhealthy, irregular nutrition, there will be no results.

Adjust your diet. But how to do that? How to make the right schedule for the day for weight loss? There are some rules for healthy eating. They will not recommend certain menu items, but following them will help you lose weight.

eat protein

Many health food experts point to the importance of protein. It should be included in every meal, be it breakfast, lunch, snack, dinner. Protein is the basis of the diet (it is found in all animal products, legumes).

Eat regularly

The basis for the success of the daily regimen for weight loss is regular nutrition. The body will get used to a scheduled meal, stabilize, and will not store fat "for later." He just won't need it. Therefore, it is recommended to eat at intervals of 2-3 hours.

Many people think that the last meal should be no later than 7:00 pm (or earlier). But the diet plan for weight loss, which is the basis of the diet by the clock, assumes the last meal also 2-3 hours before bedtime.

Eat slowly, in small portions

Losing weight by overeating is impossible. Overeating is contrary to healthy weight loss. Eat slowly - this will ensure rapid satiety.

The weight loss schedule regulates not only the time of eating, but also its quantity. Eat small meals. As with slow eating, you will feel full sooner and last longer.

Although the clock diet specifies a specific time for a particular meal, keep in mind one nuance when compiling a daily regimen for weight loss.

Eat bulky, heavy meals from morning to afternoon; afternoon tea and dinner should be lighter. If you learn to regularly eat a full breakfast, the rest of the time you will not be prone to overeating. This will make it easier to lose weight.

Regarding the correct, balanced composition of dishes, it is recommended to consult with experts - certain products are not always suitable for a particular person.

conclusions

Following a weight loss regime is all about sticking to a meal schedule.

You can't skip meals during the day. This is important not only because of the sufficient intake of proteins, vitamins, minerals. Regular nutrition, which is the basis of the diet by the clock, is necessary for proper metabolism,

If a feeling of hunger appears earlier than after 3 hours, the interval between meals can be reduced to 2 hours.

Eat your last meal 2-3 hours before bed. Do not forget about sufficient drinking regimen - drink 2-3 liters of fluid per day, depending on physical activity, outdoor temperature, etc.

Important! Informational article! Before use, you should consult with a specialist.

Speaking about proper nutrition, we mean not just eating useful products, but also meals in small portions, every 2-3 hours. Accordingly, the daily diet will consist not only of breakfast, lunch, dinner, but also accommodate small snacks between them. Our task is to make these snacks useful for our body. A proper snack should not be done on the run, it should be regarded as a full meal.

Eating a lot and in large portions is harmful to the body. When a person eats 3 times a day and at the same time overeats heavily, the metabolism can slow down. Food that enters the body very slowly and is poorly absorbed. A person thinks that he enriches his body with vitamins, but in the end it only harms him.

It is much easier for the body to process food that comes into the body gradually. For example, it is advisable to eat about six times a day, but in small portions.

With six meals a day, the volume of food decreases, the stomach does not stretch.
Here is a simple example. The man came home from work hungry. In the morning I didn’t eat anything and didn’t have time to have lunch. He eats a large portion of food, and the body stores a certain amount of fat in reserve. And then the person is perplexed and indignant where the sides on his waist come from, the sagging belly, because I only eat once a day.

With a healthy diet and snacks, there will be no painful feeling of hunger, especially since there will always be a light snack at hand.

A person can plan his own diet. To be both useful and tasty.

When is the best time to eat?

You have to eat properly. This is done when you are already hungry, or between breakfast and lunch. For people who may forget to eat, you can use small reminder stickers, or just set an alarm on your cell phone.
For a snack, it is not necessary to allocate too much time, it will be enough for you to devote 5-10 minutes to it. Even if you have a lot of work, you need to be distracted and thus it will turn out that you will rest and replenish your body with useful substances and vitamins.

Approximate power scheme:

• 6:00-9:00-breakfast
• 11:00 - snack (second breakfast)
• 13:00-15:00-lunch
• 16:00-17:00 - snack (afternoon snack)
• 18:00-19:00 dinner
• 21:00 - snack (second dinner)

What foods can be eaten for a healthy snack?

Nutritionists say that for a snack, foods rich in proteins and carbohydrates should be used. They are not very high in calories, and will give you a lot of energy for the whole working day.

These products are:

• cottage cheese, yogurt;
• citrus;
• nuts, dried fruits, berries;
• eggs;
• fresh vegetables and fruits.

But the most important thing is to watch the portion, and in no case overeat.

First snack or second breakfast or lunch

If in the morning, in a hurry getting ready for work, you did not have time to have breakfast and your breakfast consisted only of a cup of coffee, then during your snack you should definitely eat something substantial. In this case, the ideal option would be to use oatmeal, cheesecakes or scrambled eggs. But if the breakfast was hearty, then you can have a snack with some kind of fruit, fresh or in the form of dried fruits. They are good for snacking. For people working in an office, or in a crowded place, these products will be very appropriate, because they do not interfere with others with unnecessary odors.

A good option for a snack is boiled corn. She is useful and nutritious. During heat treatment, corn does not lose all its useful properties. People love to snack on a couple of apples. It is better not to do this, because apples cause the secretion of gastric juice, and you may feel hungry. If you have enough free time, you can prepare snacks for yourself in advance. Apple baked with cottage cheese, with the addition of honey; cottage cheese balls with dried fruits and nuts; milkshakes with berries and cottage cheese and much more. Let your imagination fly and you will be surprised to see how many tasty and healthy snacks she will give you.

Second snack or afternoon snack

The second snack is very important for people adhering to proper nutrition. It is especially important for those who have a habit of having dinner late or often staying late at work. It is thanks to this snack that you will not be overtaken by the feeling of hunger by surprise. It will allow you to stretch the feeling of satiety until dinner and will not let you overeat. For an afternoon snack, protein and carbohydrate foods with a high fiber content are well suited. Fans of fermented milk products can please themselves with kefir, fermented baked milk, yogurt or low-fat cottage cheese. Vegetable salad with cheese and olive oil, vinaigrette with a minimum content of potatoes, will serve as a source of fiber for your body.

Evening snack

Evening snack is the last meal before bed. Adhering to the principles of proper nutrition for an evening snack, it is advisable to use predominantly protein foods. You need to have a snack no later than three hours before bedtime. Going to bed preferably with an empty stomach. For an evening snack, a glass of low-calorie kefir or unsweetened yogurt is perfect. You can eat boiled egg whites or make an omelette out of them by mixing a couple of egg whites with 40 grams of milk. Fans of dairy products can afford a glass of warm milk as a snack. If in your refrigerator there is only milk with a high percentage of fat content, you can dilute it with warm boiled water, in a ratio of 1 to 1.

Snacks for people with limited time.

Many people who do not have enough time to eat quietly do it on the run. They run into a fast food restaurant on the way to work, throwing another burger into themselves, and after a while they are surprised that the feeling of hunger overtook them again. Products in such establishments are not only far from the principles of proper nutrition, but also extremely harmful. If you don't have time for a normal snack, you can eat a banana, a handful of nuts, or drink drinking yogurt.

Wrong snack

The 21st century is the age of information technology. A time when people have less and less free time. The time when food materializes on your table in minutes. All you need is a smartphone with internet access. But unfortunately this food can hardly be called healthy. And the wrong snacks are harmful to our health. They give us a short-term feeling of satiety and after a while our body demands to satisfy its needs again. All those who monitor their health and their figure should avoid eating foods such as

• fast food
• soda
• cakes, pastries, sweets and cookies
• sausages
• noodles, potatoes and soups fast food
• crackers, chips, salted nuts and salted fish

The right snack can not only preserve health, but also the figure and nerves of a person. Adhering to a certain diet and not forgetting about the right snacks, you will feel like a person full of energy day after day. Extra pounds will go away, and health will be much stronger. Therefore, you need to eat right and at the same time have fun.

For many people, eating habits are controlled by appetite. What is appetite and how to deal with it?

Often the question arises: how to suppress appetite? It is shown that fractional nutrition (5-6 times a day) suppresses the excitation of the food center. In this case, sometimes one apple or a glass of kefir is enough. In order not to excite the appetite, you should not eat spicy and salty, and you must completely eliminate alcoholic drinks. Alcohol not only poisons the body, but also has a strong, appetite-stimulating effect.

So, increased appetite can be harmful to health, but its complete absence is also undesirable. This often affects small children, whom loving mothers and compassionate grandmothers endlessly stuff with something “delicious”. As a result, the child loses his appetite, and frightened parents, instead of realizing it, try to feed him continuously.

Food with appetite is always a pleasure. It takes time to develop an appetite. Eating breaks are essential. IN childhood they should be shorter than in mature.

What should these breaks be like? How much and what should you eat during a meal? In other words, what should be the diet of an adult healthy person.

The diet is based on four basic principles.

• Meal frequency
• Feeding frequency during the day
• Rational set of products
• Physiological distribution of the amount of food according to its intake during the day

Meal time

The main criterion that determines this time is the feeling of hunger. It can be identified by the following sign: at the thought of unattractive food (for example, the image of a piece of stale black bread), saliva appears, at such a moment the tongue, and not the stomach, mostly needs food.

You can confuse the feeling of hunger with the following conditions: "fails" the stomach, "sucks" in the pit of the stomach, cramps occur. All this indicates the unloading of the organ after overfilling, the needs of the stomach and the food center of appetite (a number of brain structures that coordinate the selection, consumption of food and initial stages digestive processing).

It is necessary to distinguish between the concepts of hunger and appetite in the organization correct mode nutrition. Hunger indicates the need for energy, appetite - the need for pleasure. The right impulse to eat must be hunger, because the deceptive appetite leads to overweight.

Number of meals

The frequency of nutrition or the number of meals affects the metabolism in the body. Factors to consider when determining the frequency of meals:

• age;
• labor activity (mental, physical labor);
• the state of the human body;
• work schedule.

Benefits of multiple meals (four meals a day):

Approximate meal schedule

A sample meal plan might look like this:

• 7:00 - First breakfast.
• 10:00 - Second breakfast.
• 13:00 - Lunch.
• 16:00 - Afternoon snack.
• 19:00 - Dinner.

Breakfast is the most important meal of the day. Breakfast should be rich in proteins, you can include, for example, eggs, cottage cheese or other dairy products, turkey sausages. If you can't do without carbs, include fresh fruit or some muesli in your breakfast menu.

Lunch should be light and low-carb. If you are not yet very hungry at this time, still try not to skip the second breakfast, but limit yourself to a glass of kefir or juice or some fruit.

Dinner should be balanced and include a source of protein (meat, fish or poultry) and some healthy carbohydrates, preferably only in the form of vegetables or grains. Some healthy fats from olive oil, nuts, or avocados will also help.

afternoon tea may include carbohydrates, preferably only in the form of some fruit, cereal or, at worst, a whole grain bun.

Dinner, like lunch, should be full and well balanced. After dinner, the so-called "Danger Zone" begins. Eating at this time is caused only by psychological, not physiological hunger. Only the desire to cheer yourself up can lead you to the refrigerator. If you intend to lose weight, never eat in the Danger Zone.

Biorhythm - the secret of the right nutrition schedule

The secret to a proper meal schedule is to understand how your body's internal clock is set, i.e. what are your biorhythms. Each person has his own specific pace of life and the readiness of the body to eat is directly related to the time at which a person usually wakes up, when he starts vigorous activity, when he rests and, finally, when he prepares for sleep. If you are used to waking up no earlier than 11 am, then you are unlikely to be tempted to have breakfast at 11:30 am. However, by lunchtime your appetite will probably be quite good, and by dinnertime you will definitely arrive on time. Those who like to meet the rise of the sunrise, on the contrary, have a great appetite in the morning, but they can completely forget about dinner.

Start your day with protein. Breakfast should be rich in proteins. This will help you get enough energy and is guaranteed to delay the feeling of hunger until the next meal. It is believed that breakfast is best not earlier than 8 am and within 1 hour of waking up. If you wake up much earlier than eight in the morning, then drink a glass of water, do exercises, take cold and hot shower in order to delay breakfast closer to the specified time.

Eat at the same time every 3-4 hours. This will help control your appetite. To organize such fractional nutrition, you can distribute the intake of the set of dishes that you usually eat for lunch, for example. First - a salad and the first course, after 3 hours have a snack with the second course. Drink more water during snacks. Water removes toxins from the body.

Lunch at lunch is an important item on the meal schedule. It is at lunchtime that you can afford the largest amount of food, because. the average daily peak of gastric acidity is observed in the middle of the day. Lunch must be taken before 3 pm.

Dine no later than 8 pm. Eating after 8 p.m. overloads the normal function of the pancreas and blocks the release of melatonin, which is necessary for sound healthy sleep.

Distribution of calories throughout the day

Preparation for a new day for the body should begin with a certain amount of energy. To fully work, a person needs calories. That is why the most useful and optimal diet will be one in which our body receives a little more than 70% of the total calories consumed at breakfast and lunch. And for dinner and intermediate snacks, less than 30% of the total remains. With such a nutrition schedule, a person receives enough strength for his activities, without putting off excess fat during a plentiful evening feast.

An interval of 4-5 hours between separate meals will be the most optimal and physiological. And the time from the last meal to sleep should be at least three to four hours. Such a diet is able to replenish the energy costs of our life, and control appetite without loading human systems with extra calories.

Following these principles of optimal diet and rational eating, as well as the previous rules of healthy eating, will not only save your weight from extra pounds, but also save it from unnecessary stomach problems and heart disease.

It's been said a trillion times already: breakfast is the most important meal of the day. It's sad, but it's true. Why sad? Because breakfast is not part of our habits, and in the morning, few people are able to cram a plate of oatmeal porridge into themselves. But in vain. Breakfast is essential for several things:

it starts the process healthy digestion. In order not to feel heaviness in the stomach during the day, you will have to eat something in the morning. And to make your stomach and intestines work even better, drink a glass of water immediately after waking up. Breakfast is also important for those in whose life there is weight loss: in order not to overeat during the day, you need to eat well in the morning;

the first meal suppresses the stress hormone cortisol and regulates the production of the satiety hormone leptin. It works like this: when you wake up, all hormones begin to be produced equally, including cortisol. If you do not eat in the morning, nothing can suppress it, which means that you are provided with depression, irritability and an increased feeling of hunger for the whole day. At the same time, leptin is more active when cortisol is elevated - so you simply cannot overeat at breakfast;

where to get energy for the whole day, if not from food? In order not to faint during the day, you need to be well fed.

When does it come best time for a delicious scrambled egg? Scientists have compiled an ideal daily routine in which you wake up at 6:45 in the morning, go for a run at 7:00, and have breakfast at 7:15. If in the morning you don’t run and don’t get up so early, then remember the rule: the best time for breakfast comes half an hour after waking up. If that doesn't work for you either, use Rule #2: Eat within two hours of getting up, and for diabetics this is reduced to 1 hour. This will help you prevent digestive problems and normalize blood sugar levels.

To maintain health and body, it is imperative to consume enough protein, fiber, fat and carbohydrates during breakfast for energy production. No hunger and lack of energy will not be terrible for you if you have breakfast with whole grain toast with avocado and nut butter.

Eggs, nuts, seeds, legumes, tomatoes and peppers, low-sugar fruits can also be included in the morning diet. Be careful with foods high in sugar: you don't need a spike in insulin in the morning. Carbohydrates must be broken down consistently, so discard store-bought cereals, granola, juices - make them yourself.

If there is no appetite in the morning, you will have to force yourself. Don’t choke on large portions right away, start slowly: eat an egg today, two tomorrow, the day after tomorrow prepare oatmeal with fruit, two days later a portion of toast. There are certain reasons why you may not want to eat in the morning: you drink a lot of coffee, have too much dinner, or go to bed late. Any of these factors can affect morning appetite.

The obvious thing: having eaten a plate of porridge for breakfast, you are unlikely to start thinking about where lunch is already in an hour and a half. This will save not only from overeating, but also from gaining excess weight, because while waiting for dinner, you will not eat everything that you meet on your way.

The child also needs to be explained that without breakfast, nowhere. Yes, you will have to get up in the morning and cook it, even if you could sleep an extra 20 minutes, but taking care of the health of children should come first. For children, this is all especially important, because during the day they spend more energy than adults, and at school you need to be constantly active and focused. If your little one refuses breakfast, try making something fun - it's ideal to experiment with scrambled eggs and pancakes of different shapes, decorate with herbs and make different compositions from sandwiches. This will not take much of your time, and the child will eat better.

Are you on time for breakfast? Tell us in the comments how you start your day!

Main photo: pexels.com

Content

By all accounts, a healthy diet is one that contains no fat at all, is low-calorie and tasteless food. In reality, things are a little different, and even healthy food can be very tasty. How to draw up a schedule and regimen, what are the principles of a balanced diet?

Healthy eating rules

Organizing a proper diet is very important. Scientists have proven that adults who use quality products for cooking live longer and get sick much less often than others. If you are seriously concerned about the state of your health or the diet of loved ones, then first learn the basic rules of nutrition:

• Be sure to include protein in every meal. However, this does not mean that you should eat only meat and fish all day long. Dairy products, legumes, or eggs are also great sources of protein.
• Make a regime and the correct daily routine. Try to eat strictly at certain hours and do not skip lunch or dinner.
• Try to eat as little fat as possible. If cooking in oil, then use products with no more than 10% fat. This rule does not apply to the so-called healthy fats, which are part of avocados, nuts, seafood.
• Eat whole grain cereals. They will have to be boiled a little longer, but they have more vitamins.
• Drink mineral water. There is no need to make special calculations, just replace your regular drinks during the day with a glass of drinking water.

List of products for proper nutrition

In addition to following the basic rules of nutrition and regimen, you will have to learn about the correct ratio of products, as well as learn how to combine them. Conventionally, all food is divided into three types. This:

• protein;
• neutral;
• starchy.

Each category is absorbed by the body in different ways: some products require more energy for processing, while others almost immediately enter the intestines from the stomach. In order not to give the body an extra load, the exact compatibility of products for proper nutrition is very important. The following table will help you combine the ingredients. In one meal, you need to eat foods from the first and second columns or from the second and third columns:

How to cook the right foods

To preserve all the nutrients in vegetables, it is better to fry or stew them at a temperature not exceeding 60 degrees. Steaming, baking or frying at 100 degrees will help maintain the nutritional value of meat, poultry and fish. At the same time, the process of baking a kilogram of beef tenderloin is long - from 60 minutes to two hours. Marinades help shorten this time. High-temperature cooking with proper nutrition is unacceptable, and fried foods can be eaten extremely rarely.

Proper nutrition mode

Even a dieting adult should follow a reasonable diet:

1. Ideally, food should enter the body every four hours, but if this does not happen, digestive disorders begin, eventually leading to more serious problems.
2. The correct mode of eating is five times a day: three main meals and snacks.
3. The diet must contain fats, proteins, carbohydrates and fiber.
4. Every day you need to drink water in the amount of 40 ml per kilogram of weight.

Diet plan for weight loss

The basic rule for those who want to lose weight is that the diet should be balanced. The total calorie content of meals per day for losing weight is 1700 kilocalories. It is advisable to eat three times a day:

• Eat half an hour after you wake up. At breakfast, the body should receive about 25% of the daily calories, so the food should be dense: cereals, muesli, cheese, eggs, dairy products and fiber.
• For lunch, calories should be in the amount of 50%. The plate needs to be filled a quarter with protein food (meat or fish), the same amount with a side dish of carbohydrates (rice, buckwheat or potatoes), and half with fiber (cabbage, cucumbers, tomatoes).
• For dinner, determine 25% of calories. A good option is seafood with vegetables, cottage cheese, lean fish dishes. Do not eat carbohydrates at night: while you sleep, they will turn into fat.
• The right diet for weight loss can not do without snacks. The first time you can eat a light snack 2 hours after breakfast, the second - after lunch. Any snack should be within 100 kcal.

Meal time with proper nutrition

After you have mastered all the rules and purchased the necessary products, you will need to draw up a schedule where to schedule proper nutrition by the hour:

1. Remember that healthy carbohydrates will enter the intestines after 4-6 hours. Therefore, it is better to eat such dishes as cereals, pasta and bread for breakfast in order not to feel hungry for a longer time. Be sure to make your right breakfast tastier, add fruits, berries, honey to ordinary cereals.
2. It is desirable to have lunch at about 12 o'clock, while the diet should include all types of products: proteins, fats, carbohydrates. In the middle of the day, be sure to eat the first course and a small lean side dish. Give up fast food from packages, crackers, chips and fast food.
3. It is better to have dinner at about 5-6 pm with protein foods. It will be digested in the stomach in just 2-3 hours, so it will not disturb your sleep. Cook lean fish or meat, eat a piece of chicken or a cup of cottage cheese.

Intervals between meals

Snacking is an important part of a healthy diet and routine. A light lunch will feed you at the stage of slightly noticeable hunger, and at lunch or dinner you will not exceed the norm. For good health, the interval between meals should be 2-3 hours, and when a person takes long breaks in eating, his blood sugar level drops and his health worsens. To prevent this from happening, nutritionists advise snacking. There are several options for healthy nutrition:

• eat one or two fruits or a glass of berries in the morning;
• after dinner, you can have a snack with a plate of salad or a glass of smoothie;
• a quarter cup of seeds or 20 grams of nuts will satisfy hunger in the interval between breakfast-lunch or lunch-dinner;
• half a pack of cottage cheese, a glass of milk or kefir will be an excellent afternoon snack or snack after dinner.

Daily nutrition schedule

Even if you stick to four meals a day, resorting to a rational distribution of calories is worth it. If you correctly draw up a nutrition schedule, the stomach will not be overly overloaded, and the body will gradually get used to such a routine. Violating the regime is strictly prohibited even when losing weight. Even if you do not have time to have lunch, you should not eat a double portion for dinner: it is better to have a hearty breakfast.

An approximate daily routine should look something like this:

• 8.00 - 9.00 - breakfast. You should try to eat more carbohydrates and less protein foods.
• 12.00-14.00 - lunch. Here, on the contrary, it is worth protecting yourself from carbohydrates and paying attention to nutritious dishes: cream soups, vegetable broths, stews, poultry.
• 16.00 -17.00 - afternoon snack. Do without fatty foods, flour or sweet confectionery.
• 19.00 - dinner. The menu will be appropriate low-fat fish, vegetable stew, dairy products.

Approximate nutrition menu

If you follow the right diet and a clear schedule, you can bring your body into excellent physical shape in a few weeks. It is important not only to eat healthy food, but also to exercise and be sure to sleep 7-8 hours a day. Beginners can make a proper nutrition menu for the day, and make small adjustments to it the next day. An example plan should be:

• Have a hearty breakfast in the morning. Eat milk porridge, muesli with yogurt, a piece of tofu with an egg, or some lean fish.
• After two hours, have a snack at work: drink a glass of milk or make a smoothie.
• At noon, indulge in seafood soup, beef and rice.
• For lunch, dried fruits, nuts, a bun.
• In the evening, give preference to chicken with vegetable salad, you can drink a glass of red wine.