If you are interested in losing weight, you need to know the following. There’s no need to go hungry or to eat just 3 times a day (breakfast, lunch and dinner) and, far from it, to avoid certain food groups.
One of the more common mistakes we make when we want to lose weight is to eat just three times a day. Not eating anything between breakfast and lunch and from lunchtime until dinner time is a habit you need to change as it is wholly unadvisable.
Why shouldn’t you eat only 3 times a day?
Let’s start from a very simple premise. If have fasted for a long time, when it is eventually time for you to eat, you eat faster without giving it much thought. This leads to a greater intake of food as you don’t give yourself time to notice that you are full. Remember that if you spend a long time fasting, your body enters a state of alertness whereby your metabolism slows down and certain reserve mechanisms are activated. These mechanisms get your body to start saving energy by accumulating fat in order to hold out longer and improve your performance while not receiving nutrients.
Your appetite increases when you blood glucose levels drop. This happens when you don’t eat for over 3 hours. So, if you eat 5 times a day, your blood sugar levels will not drop at any time, you will be able to better control that sensation of hunger and it will stop you from picking at foods with refined sugars, sweets, salty food or food rich in bad quality fat.
So this is our advice: avoid activating these reserve mechanisms and don’t go more than 3 hours without eating as it will lead to a drop in blood sugar and increase your appetite.
Take note and have between 4 and 5 meals a day. Eat small helpings several times a day. You will see how your metabolism accelerates, digestion is less difficult and you will be able to control the sensation of being hungry and having an appetite.
In addition, there are a series of benefits:
○ You will keep glucose levels constant, thus avoiding hypoglycaemia.
○ You will ensure the necessary energy intake, thus guaranteeing a proper supply of nutrients.
○ You will avoid eating more than you should, implying a more structured and healthy diet.
You are recommended to plan your meals by assessing your needs. Make a habit of taking a piece of fruit, a cereal bar or a lean protein sandwich with you before leaving home. It could be a turkey or cooked ham sandwich if you are overweight. However, if you have no problems with your weight, you can also include cured ham, semi-fat cheese or anchovies. This helps balance your diet’s energy and nutrient input in the diet.
Follow these recommendations and you will see how you will gradually start eating better and your body will thank you for it.