In our daily life, many people don't have a regular diet, and they don't develop a good eating habit. In fact, this is very harmful to their health. They need to arrange three meals a day to ensure a balanced diet. So how to arrange their diet correctly? Many friends are very confused, and then Xiaobian will make a corresponding introduction for everyone.

1. Try to arrange a big meal at noon

It is unhealthy to eat a big meal at night, because the metabolism of the human body will slow down at night, and the calorie intake is most likely to be converted into fat. At noon, people have more physical activities, faster metabolism and easy consumption of calories, which is the most suitable time for eating a big meal, so if you want to eat a big meal, arrange it at noon!

2. Eat lightly once a week

A big meal is arranged in one week, and you can eat lightly at the weekend to help detoxify and lose weight. The specific way is to find one day of the weekend, eat only fruits or vegetables instead of staple food, and control the amount of fruits and vegetables, so as to clean up your intestines.

3. Eat a big meal slowly

Pay attention to the speed of eating, because eating fast will also lead to obesity, because people's satiety will only be produced after being perceived by the brain. Here Xiaobian must distinguish between the two concepts of full stomach and full brain. When a person's stomach is full, it will send a signal to tell the brain. When the brain senses the information of "satiety", people will feel full and stop eating. However, it takes time to deliver the message. It usually takes 21 minutes for the brain to perceive the information of "satiety". Therefore, people should eat slowly and eat a meal for more than 21 minutes. If you eat too fast and don't feel full in your brain, you may consume a lot of calories. Therefore, it is recommended to eat at least 21 minutes per meal, and it is best to eat for 31 minutes. This can avoid overeating and lead to obesity.

4. Adjust the order of eating

Drink a glass of water or eat some fruit half an hour or an hour before eating. When eating, drink soup first, then eat vegetables, then meat, and finally the staple food. Such a meal order can enhance satiety and reduce calorie intake. Because fruits, soups and vegetables are low in calories, giving priority to eating can reduce the consumption of high-calorie foods later.

The above is an introduction about the arrangement of diet. I hope that after the introduction of Xiaobian, it can help you to provide some reference in the future diet. It is very important to develop good eating habits in daily life, ensure the intake of nutrition, and ensure the balance of nutrition. Your health is in your own hands, and everyone must pay attention to your diet.