The diet should be balanced and varied. In addition, moderation in nutrition should be observed.
There is another important circumstance - you need to always eat at the same time, which is not possible for everyone and not always.
Experts from Rospotrebnadzor explained why you need to eat at the same time.
Daily routine
1. There is no meal schedule that works for everyone.
To create it for yourself, you need to take into account that you should eat 3 to 5 times a day, but not less than twice a day.
The optimal option is four meals a day.
2. It is necessary to distribute the amount of food and nutrients.
The main attention should be paid to breakfast and lunch.
At least 2/3 of your daily diet should be spent on morning and afternoon meals.
A healthy dinner can consist of 1/3 of the indicated amount.
3. Meal timing may be related to chronotype.
If “larks” wake up hungry, then “owls” can easily wait 1.5-2 hours before sitting down to breakfast.
The same thing happens with lunch and dinner. But here you need to remember that the last meal is not recommended to be less than 2-3 hours before going to bed.
4. As for the time intervals between meals, everything is simple here.
From the moment food enters the stomach until it reaches the intestines, 3-4 hours pass.
This is exactly the amount of time that should separate lunch from breakfast, and dinner from lunch.
5. And the last important point is the time of meal.
Regardless of your life rhythm, you should try to devote at least 10-15 minutes to this in a calm environment.
By following these tips, you don’t have to worry about digestion, the risk of discomfort and a feeling of heaviness after eating.
But the main thing is that you can normalize your metabolism and improve your well-being.
