Eating food during the day
Based on the physiology of digestion, you can most rationally distribute the intake of different foods throughout the day.
In Ayurveda, nutrition throughout the day is coordinated with the rhythms of nature. The ancient sages noted that during the day three periods of four hours each successively alternate. The first period is of rest (in Hindu “Kapha”, which means “Mucus”), the second is of energy activity (“Pitta”, which means “Bile”), and the third period is motor activity(“Vata”, which means “Wind”).
These periods are primarily associated with solar activity. “Cafa” period – from 6 to 10 hours. At the physiological level of the body, this affects the rest and heaviness of the body. The Pitta period lasts from 10 to 14 hours and is characterized by a high position of the sun. At this time, we are especially hungry and the “digestive fire” is strongest in us (by analogy with the sun). The Vata period lasts from 14:00 to 18:00. The sun has heated the earth, heated the air, movement begins air masses, the wind rises, and everything starts to move. At the physiological level, this is a period of physical activity and highest performance. Next comes the repetition: from 18 to 22 hours - “Cafe”; from 10 pm to 2 am – “Pitta”; from 2 to 6 am - “Vata”. It is in this rhythm that the entire world of animals and plants lives. Moreover, such activity is observed in both diurnal and nocturnal animals.
Based on these premises, Ayurveda makes the following recommendations regarding nutrition during the day.
1. Get up during the period of “Vata” (motor activity), a little before 6 am (local time). You will be active all day. Get up and drink a glass warm water. “Vata” enhances the functioning of our intestines and promotes the evacuation of the contents of the large intestine.
2. When slight hunger appears, have a small breakfast.
3. During the period of “Pitta” (especially from 12 to 14 hours), when the “digestive fire” is strongest, eat the largest amount of food - starchy, with vegetables, which gives the maximum amount of energy. Then sit quietly, preferably on your heels, and breathe through your right nostril to further increase your “digestive fire,” and then remain in a horizontal position for two hours.
4. During the period when “Vata” ends and “Kafa” begins, before sunset (5–8 p.m.), a light dinner is preferable: fruits, a vegetable dish, a glass of sour milk or a warm herbal decoction.
5. We have already talked about the circulation of energy in the body and the biorhythmological activity of functions. The stomach is active from 7 to 9 a.m., the small intestine is active from 1 to 3 p.m. Further, completely different organs are biorhythmically active, associated with the distribution and assimilation of food taken during the first half of the day.
First meal – in the morning – should be when you feel hungry, preferably after physical exercise: running, brisk walking, housework, etc. Remember popular expression Paul Bragg: “You have to earn your breakfast.” Take natural, easily digestible food in accordance with the season of the year until you are lightly satisfied.
Second meal – at noon – if you feel very hungry, it should consist of vegetables (salad or stewed vegetables). Next, eat whole grain porridge, nuts, soup or sprouted grain bread, potatoes, etc. (meat lovers eat meat, but not more than 2-3 times a week).
Third meal - no later than 17-18 hours, - if necessary, it should consist of seasonal fruits or soaked dried fruits, sour milk. You can drink freshly squeezed vegetable juice or herbal infusion.
The daily amount of food is approximately 1500 g.
Naturally, meals should be separate. Eat protein foods at one meal and starches at another. Even the Bible addresses this issue. Special attention. In the Book of Exodus, ch. 16, verse 12, it says: “...in the evening you will eat meat, and in the morning you will be satisfied with bread.”
Of course, there may be a variety of options, depending on traditions and habits, but I offer you the best, which you will see for yourself after a while.
A very important question is: what proportion should be maintained between acidic (proteins and starches) and alkaline (fruits and vegetables) foods during the day? It's no secret that the body's organs receive nutrition from the blood. Blood flow, depending on food, can change in the acidic and alkaline directions. The acidic proportion of the blood carries energy substances and reimburses expenses. Alkaline – ensures the construction of our body, the creation of bones, nerves, muscles, supports physical and mental health, immunity.
Most naturopaths recommend the following proportion: 50-60% alkaline and 50-40% acidic foods.
For example, Paul Bragg considers the following proportion of food ideal: 1/5 of the daily meal should be proteins (vegetable and animal origin); 1/5 – starchy foods (cereals and cereals, as well as natural juices and sugars – honey, dried fruits), unrefined oils; 3/5 of your food should be fruits and vegetables, raw and properly cooked. In percentage terms, such a diet looks like this: 60% - fruits and vegetables; 20% – protein foods; 7% – starchy foods; 7% - natural sugars, and 6% - oils.
Indian yogis determine the quality of blood by color. There are differences in color between pure blood and impure blood. In their opinion, the purest “sattvik” blood should be 60–70% alkaline - such blood predominates in people with good health(this is indirectly indicated by a clean pink tongue and bright pink conjunctiva of the eye). Therefore, yogis also adhere to an alkali-forming diet and the proportions indicated above.
Now let's figure out how much food should you eat at one time? G. Shelton advises to eat according to individual needs, others - to get up from the table with feeling light hunger. Let me introduce you to a proverb that the writer V.G. Cherkasov (now deceased) told me: “If you get up from the table with a feeling of slight hunger, you are full. If you feel like you're full at the table, it means you've overeaten. If you feel like you’ve eaten too much at the table, it means you’ve been poisoned.”
Pure, sweet and non-spicy food that is tasty and pleasant should fill half the stomach - this is known as moderate nutrition (Mitahara). Half of the stomach should be filled with food, a quarter with water. The other quarter remains free for movement and gas formation.
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Eating fiber Fiber, which cleans (or rather “feeds” and “restores”) the intestines, is primarily bran and cakes. Bran is a unique thing, and it’s hard not to admire them. With the help of bran you can not only cleanse the intestines, but also lose
15. How and how much food should or can be consumed during the day? In Ayurveda (ancient Hindu teaching about healthy life) nutrition throughout the day is coordinated with the rhythms of nature. The ancient sages noted that during the day three periods are successively replaced, 4 each
CHAPTER 6 CONSUMPTION OF FOOD DURING THE DAY Based on the physiology of digestion, we can most rationally distribute the intake of different foods throughout the day. In the morning, when the body has rested during sleep, we do not particularly need an influx of energy. Moreover, we know that
Eating food during the day Based on the physiology of digestion, we can most rationally distribute the intake of different types of food throughout the day. In the morning, when the body has rested during sleep, we do not particularly need an influx of energy. Moreover, we know that food
Eating food during the day Based on the physiology of digestion, you can most rationally distribute the intake of different foods throughout the day. In Ayurveda, nutrition throughout the day is coordinated with the rhythms of nature. The ancient sages noted that during
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Consumption of bee bread The daily optimal dose of bee bread for an adult is considered to be 10 g, and the maximum dose is 30 g. Take bee bread at pure form Chew thoroughly after eating. Bee bread taken on an empty stomach can cause heaviness. The best option
Don't worry: you are not alone. Around the world, people tend to eat junk food in the evening, according to daily studies of snacks and meals by users in more than 50 countries. It turns out that for every hour a day after breakfast, there is a 1.7 percent decrease in the overall healthfulness of the food we eat.
This is not at all surprising to any of us who make daily trips to the office and eat in the city. But what exactly causes us to make poor food choices throughout the day? With the help of Alexander Caspero, R.D., owner of Weight Management and Sports Nutrition Center Delicious-Knowledge.com, we have highlighted several simple methods changes in eating habits that you can use.
8 am
After partying last night, you made a solemn vow to yourself to eat right today. You eat a banana for breakfast on the way to work.
Problem:"You must eat hearty breakfast" says Caspero. Your brain runs on carbohydrates. This means you need to consume more fuel in the morning if you want to stay focused until lunchtime.
Correction: Eat an egg sandwich on whole grain bread. This will give your brain the supply of carbohydrates it needs. Plus, your body digests fiber and protein at a slower rate, so you stay full longer.
10 a.m
You are having trouble concentrating on this Excel file. You drink another cup of coffee.
Problem: "Excess caffeine increases the amount of the stress hormone cortisol in the body," explains Caspero. This can cause your blood sugar levels to rise and then fall sharply. This can make you crave sugar or refined (unhealthy) carbohydrates.
Correction: Limit yourself to one or two caffeinated drinks per day.
12:30
Your stomach is growling. The banana has been gone for a long time and you are hungry. You go to the cafeteria and order pizza.
Problem: Nobody makes good food choices when they're hungry, says Caspero. "To get quick energy, your brain craves quick, high-calorie foods." But these foods won't keep you full for long.
Correction: Bring lunch, Caspero advises. This way, you won't feel the urge to gobble up whatever is quickest and easiest.
15:30
You are hungry and tired, so you eat granola at your desk.
Problem:"Most granolas are sweet like candy," Caspero admits. "They contain a lot of sugar, which provides energy for a very short period of time." But when the sugar effect wears off, you are left just as hungry and exhausted as you were before the snack.
Correction: Eat foods containing protein that will keep you full until the end of the work day. "Try string cheese "pigtail" or "camp mix" (a light hiking snack containing nuts, dried fruit, sultanas, etc.)," says Caspero.
20.00
Deja vu. You chew chips while watching TV.
Problem: Because it's your evening habit, your brain associates watching TV with snacking, says Caspero.
Correction: as in the case of any bad habit, you have to quit it, so it will take willpower. Reprogram your body. In a pinch, grab a low-calorie snack like popped popcorn sprinkled with curry. And if it's too late, just go to bed. Research shows that sufficient sleep may prevent overeating the next day.
According to them, it seems that their diet is balanced, and they eat exclusively healthy foods and do fitness, but for some reason the scale needle is frozen in place.
There may be several reasons for this, and one of them is the diet.
The best way to control your appetite and stay active during the day is to eat 4 to 5 small meals a day.
At the same time, the dishes should be healthy, low-fat and healthy, so that you are full and do not feel the desire to “eat” anything extra.
- Never go more than 4 to 5 hours without food. This may seem strange, but main mistake leading to excess weight - systematic malnutrition. It has been proven that with 1 - 3 meals a day, people consume significantly large quantity calories than with 4 - 5 meals a day.
- However, it is important not only to meticulously choose foods for your diet, but also to know at what time you need to eat each of them in order for it to bring maximum benefit. The fact is that at different times of the day the body requires foods of a certain nutritional value.
So, what exactly should you eat at each meal to stay slim and fit?
Breakfast (6 - 9 hours)
Research shows that 35% of women neglect their morning meal. Some people “don’t have enough time,” while others strive to reduce the total number of calories consumed during the day.
However, as practice shows, the effect is exactly the opposite. During the day, the body will try to catch up, and as a result, you will unnoticed by yourself eat much more food than you could.
Breakfast also performs another important function - it “starts” the metabolic process. That is, the foods that you eat during the day will be absorbed by the body faster and to a much greater extent.
According to the findings of nutritionists, from 6 to 9 am, digestive enzymes are most active. At this time, it is recommended to eat protein foods. Proteins are digested slowly, which will keep you from feeling hungry until lunch. It is better to avoid carbohydrates - insulin levels are still low, and carbohydrate foods cause a decrease in blood sugar. As a result, by 11 o'clock in the afternoon you will want to eat again.
The best choice
1. Low-fat cottage cheese/yogurt.
Yogurt is the most useful product. It is rich in protein, calcium, magnesium, as well as beneficial microorganisms that enhance immunity and improve functioning gastrointestinal tract. But this only applies to natural yogurt. When you add various fruit fillers, sugar automatically appears in the yogurt. Therefore, even if the jar says “0% fat,” but the yogurt is strawberry, cherry, peach, etc. - then with a minimum of benefits, there are plenty of calories in it.
2. Cheese Yes, most cheeses are high in fat and calories. But they also contain a lot of calcium, and the cheese also contains linoleic acid. It reduces the risk of cancer, cardiovascular diseases and diabetes, and also... promotes weight loss, as it prevents fat from being deposited. To prevent cheese from harming your figure, watch the portion size (the daily norm of this product per day is 2-3 thin slices or 4 cubes the size of a dice), and remember the Eastern wisdom: “In the morning cheese is gold, in the afternoon it’s silver, and in the evening it’s lead".
3. Oatmeal Oatmeal is a storehouse of fiber, complex carbohydrates and microelements; it contains a high percentage of vegetable protein. Oatmeal is good for the liver and pancreas, regulates blood sugar levels, its fiber has a beneficial effect on metabolic processes, removes excess glucose, cholesterol, toxins and heavy metals.
4. Milk Milk can lower blood pressure, and the calcium it contains is not only good for teeth and bones, but also prevents the deposition of fat in the body. According to studies by Italian scientists, subjects who included low-fat dairy products in their diet, all other things being equal, lost weight 35% faster than those who excluded them from their diet.
5. Eggs This product contains about 6g of protein. In addition, it is rich in vitamins A, B6, B12, E, and the yolk contains rare vitamin K, folate, iron, lutein, which is necessary for maintaining vision, and choline, which helps remove fat from the liver.
As for the cholesterol contained in eggs, according to many nutritionists, only 30% of it is absorbed, and therefore does not pose a serious threat to the heart.
Lunch (12 - 13 hours)
Lunch should include:
1. Proteins (fish, seafood; meat, poultry - give preference to lean parts). Any cooking method: stew, bake, boil, grill - just don’t fry!
2. Starchy foods (brown rice, wholemeal pasta, potatoes, whole grain bread, legumes).
“Proper” starch-containing foods belong to the category of complex carbohydrates. They are digested more slowly, keep you feeling full longer, and do not increase your sugar levels or excess weight. Moreover, they are all rich in fiber, without which weight loss is impossible. Fiber-rich foods are low in calories and have almost no fat. Fiber is like a sponge: absorbing moisture, it swells and thereby perfectly satisfies hunger.
The best choice
1. Brown rice It has a beneficial effect on the condition of hair, skin, teeth, nails, and is indispensable for digestion. The shell of brown rice has a lot of fiber, and it itself is rich in vitamins A, PP and group B, essential microelements and phytonutrients, while being free of fat, cholesterol and sodium.
2. Pasta (made from wholemeal flour) Provides you with fiber and folic acid, which is necessary for reproductive function and iron absorption. A standard serving of pasta (and this is one glass, no more!) made from durum wheat will not cause the slightest harm to your figure.
3. Buckwheat It contains iron, pectin, which improves digestion, as well as lecithin, which is necessary for the liver and pancreas.
4. Potatoes Source of antioxidants, vitamin C, potassium. A standard serving is one fist-sized tuber - about 100 kcal. Only fried potatoes are harmful to your figure (and not only!), and also seasoned with fatty, high-calorie sauces - cheese, sour cream, butter. This “zest” can add up to 150 kcal to a dish, and several centimeters to your waist.
5. Whole grain bread Rich in fiber, complex carbohydrates, vitamins and microelements. The main cereal - wheat - contains a record amount of orthophenol antioxidants, fighters against cancer cells. But they are not present in white bread at all - they were discovered by scientists only in the shell of the grain, which ends up in bran and wholemeal flour, but is cleaned off during the production of premium baking flour.
6. Legumes They are a storehouse of plant proteins, fiber and complex carbohydrates, but they are completely free of harmful saturated fats.
5. Salad from fresh vegetables with olive or vegetable oil.
6. A few words need to be said about soups . Don't underestimate this dish. Soups - the best remedy from hunger. They will “warm” your stomach and improve your nutritional system. An American study found that those who occasionally include soup in their lunch intake consume 100 kcal less than those who refuse it. Moreover, this deficit is not compensated during the day. Give preference to soups with a thick consistency - from pureed vegetables or puree soups - they will simultaneously serve as both the first and second course, because if you choose soup, it is better to refuse appetizers and main courses that day. In winter, soup is food not only for the body, but also for the soul, striving for warmth and peace.
Afternoon snack (16 - 17 hours)
At 16 - 17 hours it is time for carbohydrate food - the insulin level is maximum.
Now best choice will be:
- fruit or fruit salad,
- dried fruits,
- some nuts
- 30g dark chocolate (cocoa content - at least 70%). Cocoa beans are a source of antioxidants and flavonoids, which reduce the risk of cardiovascular disease.
Just for an afternoon snack (not for breakfast) , as many girls who watch their figure do), 1-2 times a week you can allow yourself to enjoy dessert. Do not deny yourself sweets at all - severe restrictions will only lead to breakdowns. The main thing is to observe moderation in everything. It is better to give up snacks rich in saturated fats, cookies, pastries and biscuits, and switch to light desserts. One serving of low-calorie dessert contains about 120 kcal. For example, coffee or berry mousse, yogurt cake, fruit in jelly are suitable.
Dinner (18 - 20 hours)
One of the most "controversial" meals. Some are of the opinion: you should never eat after 18:00; their opponents argue that only the total number of calories consumed during the day matters, and not the time of the meal... But the truth, as often happens, is in the middle. The healthiest and “safest” dinner for your figure is light, but not “hungry”. It should consist of fish or lean white meat and a vegetable side dish (stewed vegetables are ideal).
It is highly undesirable to eat red meat in the evening.- it takes a long time to digest, and digestive enzymes are practically not produced after 19:00.
A common belief is that salads are the best food for dinner.,
not entirely true. The fact is that during their processing, the pancreas, which is set to rest, is subjected to heavy load.
High carbohydrate foods should also be avoided. They will raise your blood sugar levels, which will create the illusion of hunger, causing you to overeat.
Subject to correct mode unexpected attacks of hunger are not scary for you or your figure. If you still want to eat something at night, a cup of weak green tea with a spoonful of honey or a glass of warm milk will help you out. They reduce gastric secretion and have a general calming effect.
Proper nutrition by the hour causes a lot of controversy - will such nutrition tactics help you lose weight?
I would like to continue the topic raised in the last article “
What will you need to focus on - proper nutrition or eating according to the clock?
You're probably a little annoyed right now because you're looking for information about what time of day will help you eat more effectively and, accordingly, lose weight?
Then, let's talk about eating by the hour, at a certain time, and it is not at all necessary that at first it should be proper nutrition.
Let's first focus on hourly nutrition, and only then, you decide for yourself how you will eat correctly or the way you eat now.
Is it good for our body to eat according to the clock?
Our body lives according to certain cycles and rhythms, and of course, if there is a constant rhythm in nutrition, then there will be many advantages for the body.
The same gastric juice will be produced at a certain time and the digestion process will be much better than when you eat at different times, and besides, while still on the go and with whatever you get :)
How many times should you eat a day?
There are so many people, so many opinions - some talk about 3 meals a day, others about 5 or 6 meals a day.
But, if you look from the perspective of weight loss, then, of course, it will be more effective to eat often and in small small portions.
This kind of food is called - fractional meals.
Why fractional?
Because the amount of food required for normal operation body during the day, divided into 5-6 servings, i.e. crushed.
Most important point, you should not have first, second and compote at every meal.
The serving should not exceed 250-350 g.
When you eat fractionally, you simply cannot be hungry, this is the most satisfying and effective method weight loss.
Perhaps those people who have never encountered fractional meals may have a question - how will weight loss happen if I am full all the time?
After all, many people have this stereotype: if I feel hungry, then at that moment I lose weight.
And that is why various diets are so popular, because due to their meager diet they force you to constantly feel hungry and it seems to a person that the hungrier he is, the faster he will lose weight.
Yes, in fact, when a person starves, he loses weight, to the point of exhaustion and then death.
But, unfortunately, what is lost is not fat, not subcutaneous tissue, which makes up that same hated excess weight.
During fasting, especially in women, the amount of muscle tissue decreases first and only then does it come to fat reserves.
But when the body constantly receives all nutrients in sufficient quantities, and if there is a slight calorie deficit, it is fat deposits that will be wasted.
And yet, there are studies that when a person experiences a feeling of hunger, the hormone leptin is also produced. These hormones block the waste of fats in the body.
The conclusions are very simple - if you eat often and on an hourly basis, then the weight loss process will be more comfortable and effective for you.
Five meals a day for weight loss - or six meals a day?
Now let's go through approximately meal times.
- Breakfast - after you wake up.
- Snack – 3 – 4 hours after breakfast.
- Second snack – 3 – 4 hours after lunch
- Dinner no later than 2 hours before bedtime
(exception: bananas)
What time should you eat?
It all depends on your lifestyle, whether you are a night owl or a lark? What time do you wake up and what do you do in the morning? For example, if you are doing exercises or doing some kind of practice, then breakfast will be a little later.
And my advice to you is to always adjust your nutrition only to yourself and do not listen to any advice about what time it will be healthier for you to eat.
I have repeatedly encountered people who work in night shift, and naturally, other people’s recommendations did not suit them at all, and this was the main stopper in the process of losing weight.
We must remember that the longest break in eating is at night!
Our sleep rate should be at least 8 hours and + a couple more hours when we don’t eat before bed. This means 10 hours without food, and then every 3-4 hours there will be a meal.
Do you need to respond to body signals if you are on fractional nutrition?
That is, to signals of hunger or satiety?
I mean, if it's snack time and you really don't want to eat, what should you do? Should you force food into yourself or wait until you feel hungry?
In my opinion, it is better to wait, because this way you feel your body better, and it is quite possible that later you will simply eat according to hunger.
But what should you do if you just recently ate and suddenly feel a beastly appetite, and it seems to you that you are actually hungry?
Here we need to clarify one point - hunger can be physiological and emotional. Most often, if you recently ate and want to eat again, then this is emotional hunger.
Such hunger is difficult to endure; it seems that all thoughts are focused only on food. A very simple method helps here - you need to ask yourself questions and answer them:
- What's happened?
- What am I worried about?
- What situation is bothering me? Etc.
Questions of this kind and answers to them reduce the brutal appetite, and allow you to focus on the problem, pay enough attention to it and thereby refocus on food, and then the brutal appetite will wane.
Will you be able to eat properly, by the hour?
Remember, at the beginning of this article, I said that at first you need to focus on nutrition by the hour, and only then, pay attention to the correctness or incorrectness of nutrition?
In order to lose weight, you need to adhere to only one rule - it is better not to eat enough than to overeat.
I think you understand perfectly well that all malnutrition consists of several problems - excess simple carbohydrates(sweets and starchy foods) and too fatty foods.
And when you switch to fractional meals, you simply eat fewer of these meals. Your diet should consist of foods containing protein and vegetables.
In conclusion, I want to say, the simpler you are about your diet, and the less you follow some nutritional systems, and the more you listen to your needs, the easier and simpler your weight loss will be.
Best regards, Natalia
