The body is a living mechanism working according to circadian (daily) biorhythms, in accordance with which the hormonal, nervous and digestive systems function. If you regularly skip breakfast or dinner or snack on the run with various “junk food”, the risk of digestive tract diseases and obesity increases. To maintain a healthy and slim figure it is important to follow a diet and understand why it is necessary.
Dietary regime – what is the essence?
Rational nutrition involves not only moderation in food intake, balance, but also regularity. Consuming food every day at the same time, the body develops a conditioned reflex, thanks to which the appetite is stimulated in time. It performs several important functions:
It regulates the timing of meals and the amount of nutrients that come with the food. With normal digestion and a balanced diet, your appetite will prevent you from overeating;
Prepares the digestive tract by increasing the production of saliva and gastric juice. In this way, food is better digested and absorbed by the body, avoiding discomfort or heaviness.
Circadian rhythms play a direct role in digestive processes. Starting at 5 a.m., the levels of various hormones in the blood rise, which contributes to early awakening, and gastric juice production increases. Stomach activity continues until 10 p.m., after which the secretion of enzymes slows down and the body prepares to go to sleep. That is why it is recommended to have dinner no later than 2-3 hours before going to bed.
The four principles of good eating habits
In addition to eating at the designated time each day, you should follow four simple rules:
- Fractional – in a day for normal metabolism, it is necessary to eat at least 4 times a day with intervals of 3-4 hours. It is optimal to stick to five meals a day, especially during weight loss or gaining muscle mass;
- Balance – two breakfasts, lunch, noon and dinner should include a complex of FWS (proteins, fats and carbohydrates) in order to fill all the body’s needs;
- Servings should be evenly distributed throughout the day – the stomach is most active in the morning (7 a.m. to 9 p.m.) and at lunchtime (2 p.m.), so the largest portion sizes should be for the first breakfast and lunch. The volume of meals can reach 300-400 grams, and at other times – 150-250 grams.
- Correct distribution of calories – according to biorhythms, the body is most active in the first half of the day, so most of the daily calories should be at this time.
If it is difficult for you to think through your eating schedule, then give preference to ready-made Grow Food diets. With their help you will regularly eat healthy food, because containers with food can be taken with you on the road, at work or for a walk. This option is ideal for metropolitan residents with their busy schedules.
Why is a regimen necessary?
Once you understand what a meal regimen is and why it is necessary, it will be easier for you to stick to your own routine, because there will be an incentive. After all, regularity has a lot of benefits:
- You will always be full, you will not want to snack on the run and eat junk food for your figure;
- You will stop overeating;
- Your digestive system will be fine-tuned, which is very important for various gastrointestinal diseases;
- You will be able to control your weight, changing only the caloric content of food and portion size;
- Eating a healthy diet is an important part of a healthy lifestyle, just like getting enough sleep. It’s enough to create a daily routine and follow the meal schedule throughout the week for your body to adjust to a new rhythm.