First, the benefits of eating less and eating more meals to lose weight

Eating less and eating more meals is a good habit and beneficial to health. A survey in France shows that people who eat more often can absorb calories better without gaining weight. On the contrary, if a person reduces the number of meals, the body fat can increase by 6 grams after 28 days.

1. Increase satiety and avoid overeating

If every meal is 3 hours apart, satiety can last longer, and there will be no desire to eat, thus achieving the effect of controlling appetite.

Most of the foods we eat are mixed foods. From the perspective of gastric emptying, the digestion time is about 1-4 hours according to the different food components, but in fact, before the food in the stomach is completely emptied, there is already obvious hunger. If the interval between meals is too long (4-5 hours or even longer), it is easy to feel hungry, which will lead to overeating.

the harm of long-term satiety is enormous. Eating too much often will not only overload the digestive system for a long time, but also lead to premature aging of internal organs and decreased immune function, and excess calories will also cause fat deposition in the body and lead to obesity.

2. Reduce body fat accumulation

Weight loss practice proves that if you change to a diet method of 2 meals or 1 meal every day, you will not lose body fat, but also overeat and binge drink because of excessive dieting. If you eat too much at a time, your body will produce a lot of insulin, which will prevent fat from entering the blood and being absorbed and consumed by other tissues, and your body will absorb too much, which will lead to the accumulation of fat. Eating too much will enlarge the stomach and make people feel underfed all day. If you eat a few more meals a day and eat a small amount each time, your stomach will not be swollen.

In addition, increasing the number of meals to four to six times a day will reduce the frequency of receiving hunger information in the brain, so that it will not cause hunger feelings and then eat and drink. This helps to control calorie intake.

a small amount of meals can also relieve gastrointestinal pressure, give the body enough time to digest and absorb what it eats, and inhibit the accumulation of fat and excess substances in the body.

3, improve the metabolic rate

A small amount of meals will help the body to discharge waste materials and promote the body's metabolism, not only to lose weight, but also to detoxify and beautify the face.

if you don't eat food for a long time in a day, your metabolic rate will be greatly slowed down. Because an empty stomach will make the brain think that the body is starving, so we have to reduce calorie consumption to extend the consumption period of stored fat. The advantage of eating less and eating more is to keep something in your stomach all the time, so as to keep your metabolism vigorous.

second, the principle of eating less and eating more meals

the so-called "eating less" means that the goal is to eat until the feeling of hunger disappears. When most people eat, they often stop eating until they are "full" or even "very full". Although eating "full" is less likely to make people feel hungry before the next meal, if you don't give up until you are full every time, your stomach will be "propped up". In the long run, once you don't eat so much food, it will be difficult to feel full. To change this phenomenon, you can reduce the amount of food per meal, add a snack (such as afternoon tea) between meals, and add a little food when you feel a little hungry, so that the feeling of being so hungry will disappear, so that you don't have to starve until the next meal.

You can't lose weight by eating too much, and you can't lose weight by eating too little, because the metabolic rate of the human body is not fixed.

The body is very smart. Once it senses that the calories have decreased, it will immediately make adjustments to give priority to hoarding calories! Because the body is alert to the difficulties of the external environment (no heat comes in), it will immediately change its strategy, that is, consume less calories, and turn the body into the mode that is the easiest to store calories, that is, hoard fat.

one of the most important factors affecting metabolism is eating. Once you don't eat (or eat very little), your body will immediately reduce its metabolism after a long time. Therefore, you must eat a small amount of food, and divide the calories you need for a day into four meals and five meals. If you are working out and want to gain weight, you'd better divide it into six meals. Eating a small amount of food will increase your metabolic rate and make you tend to burn fat instead of accumulating fat. If you want to lose weight effectively, you must grasp the principle of eating a small amount of meals.

Every meal interval

According to Cui Boer, director of the Nutrition Service Group of Columbia Studio in California, if you don't eat for more than five hours, you will lose control of your hunger, and you will lose sight of your health goals and nutrition concepts. You can't resist the temptation of eating outside. Therefore, it is generally suggested that a small number of meals should be 3 hours apart.

specific examples

if you lose weight healthily, you should eat at least 15 calories a day.

the first meal at 7-8: : 5 calories for breakfast, whole wheat steamed bread, soybean milk and peanut butter

1-11: , the second meal: 8 calories for snacks, apples

12-13: , the third meal: 5 calories for lunch, various vegetables, eggs, fish and rice

15-16: , and the fourth meal: 8 calories for snacks. Seafood

sixth meal from 21: to 22: : 8 calories hot milk

In case of stagnation, you need to adjust your calorie intake to stimulate your body. At this time, the daily dietary calorie should be at least 12 calories.

the first meal at 7-8: : 5 calories for breakfast, whole wheat steamed bread, soybean milk and peanut butter

1-11: ; the second meal: 8 calories for snacks; the third meal at 12-13: : for lunch, 4 calories for vegetables, eggs, fish and half a bowl of rice; and the fourth meal at 15-16: : 8 calories for snacks. For example, if you are tired of eating fruits, you can change to boiled vegetables; For dessert, you can drink yogurt and eat some dark chocolate or nuts. As for the dinner dishes, they can also be changed, but generally the proportion mode in the above table is maintained.

Third, the nutrition distribution of eating less and eating more meals

The total intake of a day is lower than the total consumption of a day, so you can't get fat. Besides, besides counting calories, it depends on what you eat. The ratio of sugar, protein and lipid is also very important. Adjusting the ratio to 5: 3: 2 (that is, sugar 5, protein 3, lipid 2) can ensure a balanced supplement of various nutrients needed by the body.

The first meal

Breakfast is particularly important. A nutritious breakfast can not only promote the body's metabolism, but also be a source of vitality for the day. Therefore, breakfast must be nutritious, and grain is a good choice. Eat more coarse grain porridge, whole wheat bread, etc. You can add a little fruit, an egg and a glass of milk. Let your breakfast be as rich as possible, and let yourself be full of energy and energetic from the early morning.

the second meal

at the transition time between breakfast and lunch, make a small supplement. You can avoid overeating because you are too hungry at noon. Alleviate hunger, and avoid the damage of mucosa caused by long-term emptying of the stomach. You can eat some nuts, a few peanuts, almonds or apples, which makes you feel full.

the third meal

lunch plays a connecting role in a day, so be sure to supplement it enough. At this time, the body is also tired, so you can choose some meat. Fish and lean meat with less fat are the first choice, and you can eat more vegetables and legumes. Staple food is also essential.

if you think the lunch is too heavy, you can eat half of it first and leave the rest for dessert at 3 pm. But don't eat at 1-3 pm, when the small intestine is running, eating will interfere with endocrine and affect gastrointestinal digestion. But if you are hungry at lunch, just finish the whole lunch.

fourth meal

how can office workers refuse afternoon tea? Choosing some light food in afternoon tea can relieve fatigue and is also a transition between lunch and dinner. At this time, you can eat some fruit or a bottle of yogurt.

If you eat two kinds of fruits every day, you should not want to drink artificial junk drinks like fruit and vegetable juice any more, because the nutrition you absorb from fruits is already complete, and the food is still natural. Fruit must be eaten every day, and at least one kind should be eaten. But if you only eat one kind, it is recommended to supplement vitamin C. For example, if you only eat one guava every day, the nutrition from the fruit is still not enough, so you can add vitamin C or grape seeds.

the fifth meal

it is a good habit to eat less and eat more, which is good for your health. A survey in France shows that people who eat more often can absorb calories better without gaining weight. On the contrary, if a person reduces the number of meals, the body fat can increase by 6 grams after 28 days.

the sixth meal

is not necessary, but if you are hungry at night, you don't have to hold back, you can brew milk cereal to drink, which can calm your nerves and make you feel full.