Lead: To lose weight, it has nothing to do with whether we eat two or three meals a day. The key is how much we eat a day. If two meals are eaten for three meals, weight loss will not be effective.
The problems that most people face in weight loss diets: Compared with over-eating, more people don’t know what to eat and how to eat.
Many healthy foods subconsciously considered by the general public are actually very high in calories and are not suitable for eating large amounts when reducing fat. For example, avocados, chia seeds, nuts, etc.
In recent years, I often see a theory: the ancient people were busy farming and only had two meals a day, while modern people have three meals a day. We consume more energy than we need to survive.
But in fact, people in ancient times often work at sunrise and rest at sunset; they follow the time of the day and eat late every morning. And in the early evening, the rest begins, and it doesn’t matter whether you eat or not. Moreover, in ancient times, wealthy people also had three or four meals.
But for modern people, the daily activity time increases. If you still have two meals a day, the body cannot get enough nutrients and energy, and the body is getting worse and worse. People may become thin, but they will suffer from listlessness, decreased physical fitness, low resistance, and dark complexion, which will cause more serious problems sooner or later.
Why do people think of dieting to lose weight,Will you give up your dinner at the first reaction?
This is because the quality of breakfast is often low nowadays. Lunch is done in take-out. Dinner is the most important meal of most people in the country. It is too "grand" and eats the most nutrients. It accounts for about 40% of the body's nutritional supply.
However, if dinner is cancelled suddenly, and the content of brunch alone, our body's nutritional supply will drop suddenly, lacking the necessary nutrients, and people's physical fitness, energy, and resistance will be difficult to support, and the skin And blood will not be able to be maintained. If things go on like this, not only will it be difficult to obtain health, but it will also attract diseases.
What should I do?
Rather than eating two or three meals a day, we should pay more attention to what to eat, how to eat, and when to eat.
such as " eat well in the morning, have a full lunch, and eat less in the evening ", eating more whole grain foods, eating enough vegetables and fruits and other habits are more important to health.
Eating needs to be based on one's own situation, choose the method that suits oneself, and not blindly imitate some weight loss homework.
The following factors need to be considered.
1) Manual labor
Food is the source of human energy.
If the intensity of physical activity is high or the time is long,The energy consumption of the human body will also increase. Then, correspondingly, you should also consume enough food as an energy supply.
Therefore, people with a lot of physical work must at least three meals a day~
If the consumption is too large, or the night shift requires extended working hours, eating 4 meals a day is also necessary. For those with a more laid-back life and little activity, two meals can meet their needs.
2) Age size
Young adults generally have good spleen and stomach functions, strong digestion and absorption capacity, three meals a day will not burden the stomach;
, but with the increase of age The function of the spleen and stomach gradually declines, and some people will also experience discomforts such as abdominal distension and insomnia after dinner, so it is very suitable to adopt two meals a day, or adopt a mode of eating smaller meals and more meals.
3) Food calories
Some people prefer high-calorie, high-protein, and high-fat foods, which are relatively difficult to digest, so they can supply energy for a long time. It is enough, you can consider two meals a day; some people eat food with less oil, less salt, low calories, low protein content, fast food digestion, and energy can’t keep up, so they need to replenish them in time.
4) Location
China has a large north-south span.In the south, the sunshine hours are generally longer, and people’s activity time is longer, which is more suitable for three meals a day. The northern part of the country has relatively short sunshine hours. If the daytime activities are short, you can consider eating two meals.
The best way to have two meals a day
If you have developed the habit of two meals a day, or for some reasons, you need/only have two meals a day. Then choosing a relatively correct operation method can also maintain a healthy balance.
eat on time : eat two meals at a regular time, the interval is not too long, not too short, do not "don’t eat after lunch."
: The two meals are basically the same, and the ingredients are as diverse as possible throughout the day.
Controlling your diet is good for your health. It means that the total calories are appropriate or slightly reduced, which can help control your weight reasonably and reduce the risk of chronic diseases, but it is definitely not a cure for all diseases.
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