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High-energy foods, containing saturated fats such as processed foods, refined carbs, and sugary drinks will easily make you gain weight quickly, which is not good for your health. So, add protein and foods rich in fiber for successful weight loss.1. Basic misunderstandings about weight loss meals
Currently, there are many studies and diets designed to help lose weight successfully. In it, you can sometimes hear information that eating many small meals a day will help your metabolism go smoothly, reduce hunger, control blood sugar, thereby helping to lose weight faster. .
However, with the question of how many meals a day to lose weight is never easy to answer. According to research from the University of Ottawa, with a constant calorie intake, although switching from 3 main meals to 6 meals a day will not help burn calories or reduce excess fat, it will also make people want to eat more. .
2. What makes a difference to successful weight loss?
Kristin Kirkpatrick, Health Care Director at Cleveland Clinic, says, the key point is not eating a few bowls of rice a day to lose weight, but cutting down on total daily calories, regardless of how often you eat full or not. When you increase from 3 to 6 meals a day, certain benefits are also achieved.
After about 3 hours of not eating more food, blood sugar starts to drop, says Cleveland Clinic nutritionist Amy Jamieson-Petonic, RD. 4 hours later, your body has digested everything in the previous meal. Once past the 5 o'clock mark, blood sugar levels begin to plummet and you'll eat anything for an extra boost of energy. At that time, it will be difficult to control the calories or whether the product is healthy.
This is also the reason why breakfast is so important. Jamieson-Petonic says: “After seven to eight hours of sleep without food, you need more energy to move. People who keep the habit of regularly eating breakfast tend to be lighter than those who skip breakfast. They also get more nutrients, better resistance to cravings, and better food choices, especially when protein is often part of a meal.
Therefore, if you start with a full breakfast and then continue to eat every 3-4 hours, you will provide your body and brain with stable nutrients to not eat too much at main meals. .
Một bữa sáng đầy đủ sẽ khiến bạn không muốn ăn quá nhiều vào các bữa chính, từ đó giúp giảm cân thành công.
3. Scientific menu for successful weight loss
According to Jamieson-Petonic: "As long as you choose good foods and control portion sizes, having regular snacks will still support weight loss and curb cravings." The simplest strategy for successful weight loss is to design scientific meals, combining lots of protein and fiber to help you feel full faster. Also, plan nutritious snacks like these:
Fresh fruit with low-fat cheese. Raw vegetables served with dipping sauce. Whole grain crackers with a small amount of low-fat cheese. 1/4 cup mixed nuts, dried fruit, and whole grains. 1 cup nonfat Greek yogurt with fresh berries. Please note, foods high in energy, containing saturated fat such as processed foods, refined carbs, and sugary drinks will easily make you gain weight quickly, which is not good for your health. Therefore, add protein and foods rich in fiber to cause local satiety, without feeling uncomfortable.
In short, if you have difficulty controlling portion sizes or do not have time to prepare healthy snacks, you do not need to wonder how many bowls of rice a day to lose weight, but can consider with a plan. Stick to the old 3-meal plan, but eat plenty of fruits, vegetables, whole grains, and lean protein sources.
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Reference source: Webmd.com
