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Eat more and be healthier!
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1. Daytime rhythm
Some hormones reach their maximum levels at the same time each day, the best time to go to bed and wake up is at the exact same time. The same goes for meals. Regular meals and proper intervals speed up metabolism. 45 meals a day should be taken every 34 hours.2. Breakfast the most important meal of the day?
It has been observed that people who do not eat breakfast are more likely to eat between meals. However, it is important to remember that each meal is important. An adequate breakfast should provide a feeling of fullness for many hours, but should not cause feelings of heaviness and drowsiness. Breakfast should be a full meal, providing all the necessary nutrients. One of the main purposes of regular meal intake is to keep glucose levels at a steady level.3. Regularity and moderation
After a large, high-carb meal, the blood glucose level rises, the insulin lowers it, and the body sends a signal that you can eat again. This causes a constant feeling of hunger. So it's better to eat smaller meals at regular intervals, which prevents sugar fluctuations. The golden rule in Japanese is that you eat up to 80% of the food.4. Meals before and after training
This is important not only for athletes, but for anyone who does any kind of physical activity. For muscles to have energy, the glucose consumed is stored in them in the form of glycogen. When you exercise, you first use your stores, and then you burn your fat tissue. To have energy to work, you have to eat a balanced meal 1.5 hours before exercise, and 15 minutes before exercise a snack of carbohydrates with a higher glycemic index, such as egg yolks with fruits. Simple sugars in fruits are a quick energy injection.5. Dinner
It's just as important as any other meal. The myth that eating at night gets fat has been featured in dietary guides for years, but it sucks when you exceed your calorie intake throughout the day and you don't burn that excess. You have to have an adequate break between dinner and sleep, or two to three hours, to have time to digest food.
