How do I set meal times while on a diet?
How to set meal times while on a diet?
A quick wake-up call, a cup of hot coffee on the run, and then the frenzy of meetings and clients at work. It turns out that breakfast time is long gone and you haven't had time to prepare a hot meal for lunch. So you eat what you can - fast, without thinking, without counting nutritional values. Sometimes it's a banana, sometimes a sandwich, other times fast food on the corner. You come home after eight or even twelve hours. Fatigue and hunger hit you hard enough that you start looking for something in the fridge. You nibble on a cabbage, eat another sandwich, make yourself another cup of coffee. After a while, you still feel hungry, so your dinner is substantial, high in carbs and calories you've been forgetting about all day. This is the lifestyle you've been living for years, and the scale is showing more and more numbers. Do you know that feeling? I think so, since according to a CBOS survey, almost 70% of Poles eat a simple sandwich for breakfast, usually only after coming to work. Well, so let's not be surprised that setting up an online diet is also based on introducing some regularity to your meals.
Poles divide breakfasts into two groups: quick, taken to work and weekend - eaten at leisure, at the right time and with the calorie balance. This is obviously not an optimal solution and for the sake of your health (and the results), it's good to introduce one well-known rule. It says that you should eat your first meal within 2-3 hours after waking up. This is extremely important for several reasons. Firstly, a meal is a source of energy which stimulates us to action, regulates glycemia. Secondly, it makes it easier for you to maintain a diet and control hunger attacks. This is why it is so often repeated about the need to eat regularly.
The optimal dinner should start after a maximum of 3-4 hours after the second breakfast. In planning your meal, remember to keep a balance of micro and macro nutrients - this is where diet recipes, educational books or inspiration pulled from professional blogs will certainly help. Remember to eat your dinner slowly, without unnecessary haste and gluttony. The hunger and satiety centers give the first information after 30 minutes, so spread out your meal as long as possible. Also, slow chewing and smaller bites have a positive effect on possible digestive problems.
The most controversial topic, often justified by the misleading saying "Leave breakfast to yourself, lunch to your friend and dinner to your enemy". Dinner should make up about 20-30% of your daily calorie intake, and it should be eaten no later than 1.5-2 hours before going to bed. The myth that you should eat at 5 or 6 p.m. at the latest should be put to rest, so remember this simple rule - lunch is lunch and dinner is dinner. Do not combine one with the other and do not replace them.