Which meals are better: three meals a day or multiple meals a day?

• August 18, 2018
• Diets
• dgyzi

How to organize 3 meals a day so that you don’t have to worry about your health and well-being? Nutritionists offer many recipes aimed at weight loss. But which ones are correct? 3 meals a day means eating tasty and satisfying, but dietary food. Let's analyze some ways to restore the body.

Cleansing diet

It is enough to try it for a week to get positive results. Nutritionists think so. As a result of such nutrition, the body will be freed from a large number of toxins that have accumulated in it.

There is also a decrease in excess weight, and an increase in the number of vitamins that enter the body with food. Such transformations are associated with the amount of fiber in products. In addition to these positive actions, you can also achieve a decrease in blood sugar. What can be included in the 3 meals a day menu for weight loss? It is important to drink at least two liters of water during the day. Before going to bed, you need to drink a glass of kefir or fermented baked milk.

3 meals a day

ADVANTAGES

Improvement of cognitive functions

. Fasting between meals improves brain function. I noticed this, among other things. by oneself. With a constantly full stomach (even if not to capacity), the speed of thinking is much slower. When you feel mild or close to average hunger, your head works more clearly and thoughts form faster. One of the reasons is an increase in search activity due to the production of the hunger hormone – ghrelin. This means that you will strive to finish your work faster with your head working at full capacity. This is true for people with mental work.

Accepted as the “golden mean” in nutrition.

After all, not everyone will be able to eat every 2 hours because of their work or study. Therefore, three times a day is a universal approach for athletes, ordinary people, and those losing weight. The main thing in all cases is to count calories and maintain the required balance of nutrients (proteins/fats/carbohydrates).

FLAWS

It's easy to overeat

. When you come home from work/school in the evening and haven’t eaten anything since lunch, most likely you will cram everything you want into yourself until you feel completely full. As a rule, this approach is a direct path to overeating, although everything seems to be correct: eating in the morning, afternoon and evening.

A supporter of 3 meals a day is the popular blogger Boris Tsatsouline. This can be seen from the article on his website: https://cmtscience.ru/article/pitat-sya-3-ili-6-raz-v-den

Important points

Among those foods that are prohibited in this diet, we note:

• full fat whole milk;
• cereals (other than oatmeal);
• White bread;
• fat meat;
• sweet yoghurts;
• alcoholic drinks;
• smoked meats;
• pasta;
• bakery.

Among the products that allow you to eat three proper meals a day, we note lean poultry, meat, oatmeal, cottage cheese, fruits, and vegetable oils.

Set your meal times at times that work best for you. Start having breakfast 1.5 hours after you wake up. It is best to have dinner two to three hours before bedtime.

Dinner Rules

Dinner has the most restrictions in the three-meals-a-day diet. Reviews from experts say that this meal should account for only twenty percent of daily calories. Therefore, twenty minutes before dinner, you should drink a glass of water or tea, this will help you feel full faster. In addition, dinner should be easy for the body to digest, so you should avoid certain foods, such as red meat (it is difficult to digest), as well as spicy foods, which only increase appetite. In general, you should exclude carbohydrates and fats as much as possible from the dinner menu, leaving only light protein foods. It is important to remember that after eating there should be 2-3 hours before bedtime.

Sample menu

What does such a diet look like on 3 meals a day? We offer an example option:

• 1 day. For breakfast, unsweetened tea, half a grapefruit, a piece of bread, a piece of low-fat cheese. For lunch, pureed vegetable soup, carrot salad and sprouted wheat grains. You can dress this salad with corn oil. The drink chosen is plum juice. For a snack, frozen whipped fruit and low-fat yogurt are allowed. A light dinner is oatmeal with fruit and a glass of kefir.
• Day 2. For breakfast you are allowed to eat a rye bun. Lunch includes a salad of tomatoes, cucumbers, avocado, dressed with olive oil. For a snack – herbal tea and bread. Dinner should be boiled zucchini, lean fish casserole, unsweetened tea, and a few boiled potatoes in their skins. This three-meal diet is quite affordable and varied.
• Day 3. For breakfast, you can eat bread and drink orange juice. For lunch, 2-3 jacket potatoes, low-fat chicken broth, sweet corn, and cottage cheese are allowed. Snack – low-fat yogurt and fruit. For a light dinner, you can eat brown rice, fresh vegetable salad, chicken breast, and drink a glass of warm milk.
• Day 4 Coffee, fresh fruit, muesli with low-fat milk. For lunch, cabbage and cucumber salad, chicken cutlet, asparagus puree soup, apple juice. A piece of cheese and fresh vegetables are allowed as a snack. Dinner can be considered ordinary corn porridge, a small amount of cheese, and sour milk.
• 5-6 days. Breakfast, lunch and dinner are repeated on the first and second days. Then you can return to your normal diet.

Sample menu for three meals a day

There are many healthy foods that you can and should eat with three meals a day for weight loss. Based on reviews from nutritionists, we can draw a conclusion on how to create a sample menu, but it is worth taking into account individual preferences. After all, someone cannot tolerate dairy products, someone does not like cereals or some vegetables. In any case, it is possible to choose the ideal diet within 7-14 days by observing your body’s reaction to certain products and adjusting the components of the menu. An approximate diet for someone who wants to lose weight on three meals a day looks like this:

Breakfast:

• two-egg omelette with vegetables;
• cottage cheese with berries (200 g);
• porridge, preferably oatmeal, and berries (in proportions 1:2);
• fried eggs and fresh vegetable salad.

Dinner:

• vegetable broth soup, boiled chicken (meat without fat and skin, preferably breast);
• mushroom soup, steamed cutlets, salad or sauerkraut;
• broth with herbs, stewed chicken, vegetable salad;
• soup with meat broth without potatoes, boiled broccoli or cauliflower.

Dinner:

• boiled chicken breast, stewed vegetables;
• any porridge with water (you can add mushrooms), salad;
• boiled or baked fish, salad;
• baked or stewed beef, vegetable salad;
• cottage cheese without sugar (you can add berries), kefir.

Of course, you don’t need to eat everything at once; you just need to choose one of the suggested items in each section. You can combine them almost indefinitely, thereby making the menu of three meals a day for weight loss more diverse.

Diet for a normal intestine

How to organize your nutrition correctly? Nutritionists consider eating 3 meals a day to be the best option not only for health, but also for maintaining skin elasticity. This diet is considered quite strict, as it requires consuming a certain amount of calories per day. It can be recommended to those people who not only dream of getting rid of extra pounds, but plan to stabilize the performance of their intestines. If you strictly follow all the rules provided by this diet, you can lose up to five kilograms in weight in 10 days.

Among the mandatory recommendations of this nutrition program is the consumption of large amounts of vitamin C (ascorbic acid). There are significant restrictions on the use of carbonated drinks, bread, sugar, and salt. The volume of liquid (regular drinking water) that you will consume throughout the day should be at least 2 liters.

Menu option

Let's discuss another power system. Breakfast, lunch and dinner vary depending on the day. The diet involves drinking only green apples and unsweetened tea for 2 days.

On the third day, you can start a full balanced diet. Breakfast should be oatmeal, without added salt, sugar, and a glass of water. For lunch, beef (boiled) and tomato are allowed. Rice and unsweetened tea are used for dinner.

For the fourth day, nutritionists allow you to drink weak coffee as breakfast, and also enjoy oatmeal porridge. For lunch – two green apples and a slice of lemon. Dinner should also be fruit, namely an orange and an apple.

The fifth day includes low-fat cottage cheese, finely grated carrots, seasoned with lemon juice, and low-fat yogurt for breakfast. Lunch can be prepared from tomatoes and cucumbers, two chicken eggs and 2 baked potatoes. Dinner is the same as the previous day.

For the sixth day of the diet, you can use oatmeal porridge for breakfast and lunch. Do not forget that you cannot use salt during its preparation. Dinner can be considered boiled rice.

For the seventh day of the diet, unsweetened coffee is allowed for breakfast, and a glass of kefir for lunch. For dinner, steam lean fish, and you can also eat 1-2 oranges and drink unsweetened tea.

On the eighth day of the diet, prepare rolled oats for breakfast, eat apples, and drink still water. For lunch, buy low-fat kefir. For dinner, lean fish, which needs to be steamed, and unsweetened tea are suitable.

On the ninth day, start with kefir and eat boiled fish for lunch. You can have beef and rice for dinner.

The tenth day (the last in this ten-day diet) is completely similar in composition to the ninth.

Experts warn that not everyone is suitable for eating 3 meals a day, so it is important to first consult with your doctor.

Kefir diet

The kefir diet can be called a mono-diet; its duration is 3-7 days. During this time, you can reduce your weight for 3-6 days.

Kefir, thanks to its beneficial properties, has become a popular and sought-after product for improving the health of the whole body, as well as for reducing excess weight. Based on its composition, kefir can be classified as a unique food product. This product is obtained from milk using lactic acid fermentation. Kefir retains almost all the beneficial properties of milk, and with its help, the intestinal microflora is normalized.

The product has absorbent properties, it contains large quantities of active substances, as well as microelements. Kefir is quite often included in various diets. Let's talk in more detail about the diet in which this product serves as the basis of nutrition.

Menu for three days

Below is a three-day kefir diet menu.

In five doses you need to drink 1-1.5 liters of low-fat kefir per day. You cannot consume any other foods for three days. The kefir diet is considered one of the most stringent diet options, so that it is not so difficult to endure; in addition to kefir, you can eat fruits and vegetables, their volume should not exceed 1 kilogram per day. Don't forget to divide your food into three meals a day.

In this case, the duration of the kefir diet can be increased to 6-7 days. Nutritionists call the optimal option a seven-day program, with which you can get rid of 3-4 kilograms, and also carry out a complete cleansing of your body.

Why so much diabetes?

— Nowadays healthy eating is very fashionable. Do you think that nutritionists were able to change the world?

- Against! Unfortunately, I state that the fight against excess weight is lost, because, no matter what efforts are being made, every year there are more and more overweight people on the planet. And the main problem is diabetes. This is probably one of the most serious diseases. I am convinced that diabetes and excess weight have the same origin. We have a weapon with which we can fight: diet. People who are overweight are likely to have a lot of foods rich in sugar and fat in their diet. And of course, the smartest way to combat this is to reduce the amount of sugar and fat in your diet. But there is a second weapon - surgery. But we intervene surgically only in the most serious cases of massive obesity. For several years I have been thinking about how to save people from the problem of diabetes. And I came to five questions that have not yet been answered.

- Pierre, what do you mean?

— The first question: why until 1970 obesity and diabetes were relatively rare diseases, but since 1970 there has been an explosion of excess weight, obesity, and diabetes in the world? This means that something happened in 1970 that led to such consequences. The second question that remained unanswered was: why did this happen so quickly? And the third question to which I could not find an answer: why did the weight of a newborn in the 1970s was 3 kilograms, and now the weight is 3.5? And how to explain that the baby that is born weighs 20% more than children born before. This gave rise to the next question, which also remained unanswered: why are more and more women now acquiring diabetes and obesity during pregnancy? And the last question, the most important for me: why did children begin to acquire type 2 diabetes, whereas previously it was a disease exclusively of the elderly and there was no talk about the disease in children?

Article on the topic

One step to diabetes. How to stop its development

— Have you found answers to these questions?

- Yes. I realized that both diabetes and obesity have a common root cause - the pancreas. If someone eats fast carbohydrates, not necessarily white sugar, but, for example, white flour, rice, potatoes, especially if they are industrially processed, glucose in the blood rises so much that it becomes dangerous. If a person who does not have diabetes has more than 5 grams of dissolved sugar in their blood, then a so-called diabetic coma occurs. And to avoid this, the pancreas begins to produce insulin. When insulin production occurs constantly, the pancreas ceases to effectively perform its function, it simply gets tired - and then diabetes occurs. And the pancreas is especially sensitive in a pregnant woman and, as a result, in her unborn child. The health of the baby depends on what a woman eats in the first months of pregnancy.

Diet for a week

Not all experts believe that such kefir three meals a day is beneficial. The time during which it is used should not exceed 4-7 days. Otherwise, serious problems may arise.

• 1 day. During the day you can eat 5 medium boiled potatoes, and also drink 1.5 liters of kefir.
• Day 2. Allowed are 100 grams of boiled veal and 1.5 liters of 1% kefir.
• Day 3. Lean boiled meat, 1.5 liters of kefir.
• Day 4 Boiled fish (no more than 100 grams), 1.5 liters of kefir.
• Day 5 Vegetables and fruits, excluding high-calorie bananas and grapes, 1.5 liters of kefir.
• Day 6 1.5 liters of kefir.
• Day 7 Mineral water – 1.5 liters.

Do not use salt or sugar when cooking. To increase the effectiveness of cleansing the body, it is advisable to first do cleansing enemas. After a seven-day kefir diet, you can get rid of 3-4 kilograms. Repeating the diet is allowed once a month.

Women who have tried the kefir diet are positive about the results achieved. Among the contraindications of the kefir diet are diseases of the gastrointestinal tract. The benefits of three meals a day have been proven by time, but in pursuit of beauty, women prefer quick weight loss.

Buckwheat diet

Experts classify this diet as a mono-diet. Its duration is 1-2 weeks, after such a diet you can lose from 6 to 10 kilograms. Buckwheat is a healthy dietary product. It contains a large amount of fiber, vitamins, and microelements. Such properties of buckwheat have made it a popular dietary food product.

There is also a buckwheat-kefir diet. In 1-2 weeks, with this diet, you can reduce your weight by 6-10 kilograms, and you will also carry out a complete cleansing of the intestines. It is important to note that such a diet is quite strict. The calorie content of the daily diet should not exceed 800-900 calories. Since buckwheat has adsorbent properties, its consumption can cleanse the body of toxins. In addition, with the help of cereals you can normalize your metabolism, and your weight will decrease.

What are the basic rules of such a diet? Meals are 3 times a day; there should be no salt, sauces, seasonings, spicy or smoked foods in the diet. You need to drink 1.5 -2 liters of clean drinking water per day. After 18 hours you can drink a glass of low-fat kefir

How to properly prepare buckwheat porridge for a diet? Pour boiling water over a glass of cereal, using 1 part cereal and 2 parts water, then leave overnight. Nutritionists consider using a thermos to be the best option.

Throughout the day, you can eat buckwheat porridge, which you prepared in the evening, without limiting yourself. You cannot add salt to the porridge, add butter or milk. It is also allowed to drink kefir, its daily volume is 1 liter, with a fat content of 1%.

It is advisable to consume porridge 5-6 times a day. In this case, you will not feel hungry, and the effectiveness of this diet will increase. It involves additional use of multivitamins. Within a week, the body begins to get used to the new diet, so act gradually to exit the diet.

It will take a week to completely quit the diet. You can continue to eat buckwheat porridge, gradually adding salt and oil to it. You can also add fresh fruits and salads to your food, avoiding fatty foods. Repeating the buckwheat diet is allowed after 1.5-2 months. Contraindications to this diet include diseases of the gastrointestinal tract, chronic gastritis, and colitis.

Peculiarities

The main principles of the fractional power system:

1. Eat 5-6 times a day.
2. Make portions small - 250 g, maximum 300 g. If you measure without scales, then the portion should be the size of your palm.
3. You need to eat by the hour - always at the same time.
4. Minimize the amount of salt and sugar, and completely eliminate junk food.
5. When creating a menu, take into account the correct ratio of proteins, fats and carbohydrates - you should not allow a skew in one direction.

For breakfast , you are allowed to eat the most high-calorie foods. It is best to give preference to carbohydrates. The ideal option is grain milk porridge with fruit. Breakfast should be hearty. Its share of daily calorie content is 25%. For the second snack, only 5%. Nuts, berries, and vegetables are also allowed.

Hot dishes are recommended for lunch The specific weight of calorie content is 35% of the daily value. For an afternoon snack, fermented milk products, fresh juices, cocktails, and smoothies are suitable. This meal also takes up only 5% of the daily calorie intake.

for dinner , and these are mainly protein foods and foods high in fiber. Steamed meat or fish is best, and stewed or boiled vegetables as a side dish. Dinner takes up approximately 25% of daily calories. An hour before going to bed, it is recommended to drink kefir or herbal decoction. The share of daily caloric intake is 5%.

If you follow these rules, split meals will help you get rid of extra pounds. This system is also used to treat various diseases of the digestive tract. Why does weight loss happen:

1. The body gets used to a constant supply of food, so fat reserves do not appear, because food is better digested.
2. There is no overeating.
3. Portions are always limited.
4. All foods in the diet are beneficial for the body.

Kempner's rice-compote diet

Almost all women, regardless of age or nationality, dream of having a beautiful and slim figure. Representatives of the fair sex go to great lengths to achieve the desired result. In addition to grueling daily workouts in fitness rooms, women try to “go on a diet” in order to reduce their weight in a short period of time. Of course, before trying any diet on yourself, a woman should consult a doctor, because health problems often arise after a diet. It must be balanced, otherwise irreparable harm is caused to the body. We bring to your attention a diet based on rice and dried fruits.

This diet is low-calorie. Its duration is 5 days. During this time, you can reduce your weight by 3-4 kilograms. It is considered an effective weight loss option. Among the main components of such a diet are dried fruits and rice. Rice is an excellent way to cleanse the body. Consuming compote made from dried fruits helps saturate the human body with essential vitamins, and also saturates the body with additional calories. This diet is designed for five days.

You will need 1.5 liters of water, 250 grams of dried fruits, 100 grams of granulated sugar. To cook compote, you can use currants, fresh fruits, apples, and add oranges. The total amount of fruit you use to make compote can be 1 kilogram. It is advisable to cook rice without adding oil and salt.

In the morning you can drink a glass of compote. Breakfast should be ½ the norm of rice porridge per day, as well as a glass of compote. Snack - a glass of dried fruit compote. The remaining portion of rice porridge and a glass of compote are supposed to be served as dinner. You can only drink juices, coffee, tea, alcoholic beverages are prohibited.

What is better to choose: split meals or three meals a day? It depends on the state of health and individuality of the person. But before moving on to any diet, you should definitely consult a specialist to avoid health problems.