Number of meals to maintain a slim body and clear mind

There are many biases and stereotypes regarding nutrition. Billions of dollars are spent annually on all kinds of research. More and more diets are being developed. How can one not get confused in this abundance of information? Strict restriction of oneself in nutrition sooner or later leads to breakdowns and, as a result, to the effect of yo-yo.

Is there a universal diet for everyone? And who is trying to make money on us?

I personally personally experienced all types of diets that were popular at certain intervals. Among them were diets of 500 kcal, and vegetarian, and low-fat, and low-carb. As you can guess, each of them gave a very short-term effect.

And only, having received a certain education in the field of dietetics, I finally found what I was looking for. In this article, I would like to share my conclusions with you.

Myths about 6-tyrazovy nutrition

Almost every diet that you can independently find on the Internet is scheduled for 5-6 meals. Why is 6 meals a day considered a panacea in the fight against extra pounds? Let's dispel some myths about this.

Myth 1. Only by eating often and little by little you can successfully lose weight.

In the bustle of the day, it is very inconvenient for a modern person to eat 5-6 times a day. Consider a hypothetical diet painted, say, at 1,500 kcal. 1500: 6 = 250 kcal. Can you imagine what a meal of 250 kcal looks like? HOW is this a small serving? It’s not so easy to eat enough. How long can you stay on such a diet if you constantly think about food, and just tease your stomach, instead of feeding him? Failures, disappointment and newly gained kilograms come from here.

Myth 2. 6-tyrazovy nutrition will accelerate your metabolism

I consider this myth to be completely absurd. Why? The fact is that in any case, being on a calorie deficit, your body will adapt to new conditions, one way or another slowing down your metabolism. Therefore, it doesn’t matter if you eat 1 or 10 times a day - the metabolism will respond, saving the “fuel” that comes from food.

Answer: make money on you.

Think for yourself: the sphere of gastronomy has the largest target audience, since everyone needs to eat, without exception. Supermarkets, cafes, restaurants and simply eateries do business on food.

It’s beneficial for marketers to eat more often. All these slogans a la “freeze a worm, buy a bar” are a provocation for you to spend your money by buying yourself a “second breakfast”. I am not opposed to anyone making money on me - everyone is doing it, this is in the order of things. It is embarrassing that all this nonsense educates in us an eternally chewing man.

Based on these imposed prejudices, it becomes easy to gain weight, and then - it is difficult to lose weight.

Intermittent fasting

More energy!

There are only two meals in Indian ashrams: at 7 in the morning and at 4 in the evening. Yogis make sure that at least 8 hours pass between meals. It is believed that on an empty stomach, a person becomes much more energetic. Yoga Center Isha, which is located in an area of ​​600,000 square meters. km there are no cars, so people travel long distances on foot, and it never occurs to anyone to “kill a worm”. Also, during such a short fast, a person’s thoughts become clearer.

Remember your condition immediately after eating? The first thing we instantly feel is laziness and a desire to sleep, or at least lie down. It follows that 6 meals a day and snacks almost makes us sleep on the go.

Scientific research

Periodic fasting in recent years is gaining more and more popularity. There are studies that indicate that such a system of approach to nutrition more favorably affects health, as well as the process of fat burning. Here are some of them:

Munsters, M.J., Saris, W.H., Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males, W: PLoS One, 06.2012, 7 (6): e38632
Taylor, M.A., Garrow, J.S., Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter, W: International Journal of Obesity, 04/20/2001, 25: 519-528
  • It is proved that the renewal of the body at the cellular level occurs only during hunger. Therefore, periodic fasting can cure many diseases after only a few months. It is also a great tool for cancer prevention.
  • when the body has used all of its muscle and liver glycogen stores, it is looking for a way to maintain blood glucose levels. And then, he has no choice but to encroach on the precious reserves of subcutaneous fat, which we are all so eager to get rid of.

Now back to our hypothetical 1500 kcal diet. Suppose you follow the rules of periodic fasting. It can be “16: 8”, “23: 1”, or the intervals between meals from 8 hours, as is done in ashrams. In any case, your meals will come down to two or three. 1500: 3 = 500 kcal per meal. 1500: 2 = 750 kcal per meal. You can afford a hearty meal.


Being on exactly the same calorie deficit, you can either be eternally hungry or eat hearty.

Sometimes it is important not so much what you eat as how you eat.

Changing your habits in favor of periodic fasting, you can not only lose weight and maintain weight, but also improve well-being and stay energetic.

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