Mode of food intake

Mode of food intake is regulated by appetite in many people.

What is appetite?

Often the question arises – How to suppress appetite? It is shown that split meals (5-6 times a day) inhibits excitation of food center. Sometimes, one apple or a cup of kefir is enough to suppress appetite. In order not to increase the appetite, avoid spicy and salty food and completely abandon alcoholic beverages. Alcohol does not only poison the body, but also causes a strong appetite.

Thus, increased appetite can cause harm to health, but its complete absence is also undesirable.

Food with appetite always brings pleasure. Time is necessary to develop appetite. Breaks in food are absolutely necessary. In children, they should be shorter than in adults.

What should be these breaks? What and how much should be eaten during this or that meal? In other words, what should be the diet of an adult healthy person?

Food with appetite

The diet is based on four main principles

  • Regularity of nutrition
  • Splitting meals
  • A rational set of products
  • Physiological distribution of the amount of food by its intakes during the day

Time of food intake

The main criterion determining the time of food intake is hunger. It can be identified by the following sign: saliva appears at the thought of unattractive food (for example, a piece of black, stale bread); in this case, tongue primarily needs food, rather than stomach.

You can confuse a feeling of hunger with the following conditions: a queer feeling in the pit of the stomach, spasms. All this indicates the needs of the stomach and center for regulating food intake (a number of brain structures that coordinate the choice, intake and digestion of food).

The concepts hunger and appetite should be distinguished when organizing a proper diet. Hunger indicates a need for energy, but appetite – the need for pleasure. Hunger should be a true impulse to eating, as deceptive appetite leads to excess weight.

Number of food intakes

Number of food intakes

Factors that should be considered when determining the frequency of food intakes:

  • age;
  • work (mental, physical labor);
  • state of the human body;
  • work schedule.

The advantages of split meals (four meals a day):

  • uniform loading on the digestive system;
  • better digestion of food;
  • better absorption of nutrients;
  • better outflow of bile.

An approximate meal schedule

7:00 – breakfast

10:00 – snack

13:00 – lunch

16:00 – snack

19:00 – dinner

Breakfast is the most important food intake. Breakfast should be rich in proteins; it may consist of eggs, cottage cheese or other dairy products, sausages from turkey. If you cannot do without carbohydrates, include a fresh fruit or a little muesli in your breakfast menu.

Snack should be light and low-carb. If you are not very hungry at this time, nevertheless try not to miss snack, but limit yourself to a glass of kefir or juice or some kind of fruit.

Lunch should be balanced and include a source of protein (meat, fish or poultry) and some useful carbohydrates, preferably in the form of vegetables or cereals. Some fats in the form of olive oil, nuts or avocado will also be useful.

Snack may include carbohydrates, but in the form of fruits, cereal or, at worst, whole grain bun.

Just as lunch, dinner should be well-balanced. After dinner, the so-called “danger zone” comes. Food intake at this time is caused only by psychological, rather than by physiological hunger. Only a desire to cheer yourself up may force you to open a refrigerator. If you intend to lose weight, never eat during the “danger zone”.

Biorhythm – is a secret of proper meal schedule

The secret of the proper meal schedule is in understanding how an internal clock of your body is set up, i.e. what your biorhythms are. Each person has his own specific pace of life and readiness of the body for food intake is directly related to the time at which the person usually wakes up, when he starts active work, when he rests and finally when he goes to bed. If you are used to wake up not earlier than 11 am, you are unlikely to experience the desire to have breakfast at 11:30. However, your appetite will probably be quite good by lunchtime, and it will greatly increase by the evening. Those who wake up with the sunrise, on the contrary, have a wonderful appetite in the morning, but can forget about dinner.

breakfast

Start the day with protein food. Breakfast must be rich in proteins. This will help to get enough energy and postpone the feeling of hunger until the next meal. It is believed that it is best to have breakfast not earlier than 8 am and within 1 hour after awakening. If you wake up much earlier than 8 am, drink a glass of water, do exercises, and take a contrast shower in order to have breakfast closer to the specified time.

Take food every 3-4 hours at the same time. This will help control your appetite. To organize such split meal, you can divide your lunch into 2 food intakes. For example, eat salad and soup, then main meal after 3 hours. During snacks, drink more water. Water removes toxins from the body.

food foto

Lunch is an important food intake. You can afford the largest amount of food at lunchtime. Since the average daily peak of acidity of gastric juice is observed in the middle of the day. Therefore, you should have lunch until 3 pm.

Have dinner no later than 8 pm. Eating after 8 pm overloads a normal function of the pancreas and blocks release of melatonin necessary for a healthy sleep.

Distribution of calories during the day

A new day should begin with a certain amount of energy. To be fully ready for work, a person needs calories. That is why the most useful and optimal diet is that one when our body receives a little more than 70% of the total calories consumed at breakfast and lunch. Less than 30% of the total number of calories remains for dinner and intermediate snacks. In such daily diet, the person gets enough energy for his activities without accumulation of excess fat.

Three – four hour interval between food intakes is the most optimal and physiological. At least 2.5-3 hours interval should be between the last meal and bedtime. Such diet is able to make up for the energy expenditures of vital activity and control appetite without gaining extra pounds.

Observance of these principles of the optimal and rational food intake, as well as previous rules of healthy eating will not only save you from gaining extra pounds, but also prevent you from unnecessary problems with stomach and cardiovascular diseases.