Meal planning. Why should you eat regular meals?
Eat healthy and regularly
Medical Fact Checked by: Dr. Bryan Havoc
One of the basic rules of successful dieting is eating meals regularly. But what to do if you’re not eating breakfasts since you were a child and it’s difficult to convince you to eating them? What are these regular meals for? Are they really that important in dieting process?
Why eating breakfast is so important?
Nutritionists repeat it like a mantra: breakfast is the most important meal during the day. But often people who want to lose extra kilograms are having a problem with breakfasts, because they haven’t eaten in early morning for many years.
Unfortunately exactly avoiding breakfasts might have had influenced your body mass increase. When you wake up after a long, overnight fast and you don’t supply your organism with calories for next hours, you’re giving it a signal to collect supplies and to save energy, and not to burn it intensively. Then your metabolism is working on a very low speed.
When you’ll finally eat a filling breakfast at 12 am, next hunger will probably get you at the evening. At that time unfettered need to eat will lead you to eat a lot of food in a short time. Such big amount of energy provided one-time isn’t necessary for your organism. Most of it will be stored as a fat tissue.
Something tasty every hour?
Eating too often, or sneaking constantly isn’t a good solution neither. In the morning you’ll have a bite of roll, after an hour you’ll have yogurt, after next hour you’ll eat croissant and like this - some snack every hour. With such scheme of eating it’s very hard to lose excessive fat tissue.
If you eat a lot of small snacks you’re providing your organism, every now and again, a portion of easily accessible energy, which regularly supplies muscle’s and liver’s glycogen.
For sure your organism will use that in the first place, not from fat tissue reserves. It’s because using energy from fat reserves is a much more difficult process than using regularly provided reserves of glycogen.
Regularly means healthily
To kick-start your metabolism successfully and to burn fat tissue effectively, it’s worth to have regular meals. It’s good to have breakfast within first hour after waking up. If you’re not used to that, try to eat or drink something small, for example a nutritious cocktail prepared with yogurt, banana, milled flaxseeds and oatmeal.
You’ll see that after some time hunger will expel you from the bed. Every next meal should be consumed after 3-4 hours. The last meal should be planned 2 hours before sleep. It’s good to set your individual plan for 4-5 meals per day.
The scheme should be designed as following:
- Breakfast - 25% of daily energy intake, for example at 8 am
- Lunch - 10% of daily energy intake, for example at 11 am
- Dinner - 35% of daily energy intake, for example at 2 pm
- Afternoon snack - 10% of daily energy intake, for example at 5 pm
- Supper - 20% of daily energy intake, for example at 8 pm
You can be sure that if you eat meals according to such plan you won’t feel hunger and the pace of your metabolism will be constantly on a high speed.
*This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.