Grazing Diet Or How To Lose Weight Healthily

Adherents of healthy eating are increasingly attracted to the so-called grazing. How does one lose weight on this principle and what does it actually represent? The essence of the racing diet can be described in just one sentence and that is: Eat often to lose weight !

The principles of grazing

The diet involves eating at least 6 times a day. Thus, the number of servings will decrease, and the frequency of meals - conversely - will increase. In parallel, it is mandatory to adhere to a balanced menu.

The six meals a day should not be interpreted as 6 times a hearty meal, but 3 times a main meal and 3 intermediate snacks.

In the end, it turns out that a person is constantly chewing something that is paradoxical about the diet.

How does the grazing mechanism work?

The advantage of the method is that with the usual volume of food consumed, the caloric content is reduced by about 10-15%. At the same time a person does not suffer from hunger and does not have to strictly limit the consumption of their favorite products.

In the late 20th century, Japanese scientists proved that the stomach produced a special hormone - ghrelin (hunger hormone) - which encourages people to seek food. The longer the time between meals, the more hormone is produced by the stomach lining. The result is that the appetite increases and at the first opportunity you eat many times more food than the body needs.

To neutralize the feeling of hunger, you should eat every 2-3 hours.

The rules

• it is best to prepare the portions for the day in advance and distribute them in boxes; choose a small plate and eat only from it;
• do not allow the intervals between meals to be longer than 3 hours, at least you could eat something small;
• eat slowly so as not to miss the moment of satiety;
• watch the water balance of your body - drink enough water;
• choose snack foods for snacks.

What happens if the guidelines are followed?

Adherence to the basic principles of grazing:

• helps to normalize sleep - if you turn off a hearty dinner before bed, the body will recover much faster;
• you will feel vibrant and energetic - a large portion of food taken once a day requires much more processing power than eating small amounts more often.
• not only will you lose weight, but you will also improve your health; such a diet has a good effect on the gastrointestinal tract, in addition, normalizes the production of insulin and melatonin.

About the menu

• Breakfast: 100 grams of wholemeal porridge of your choice with a tablespoon of yogurt or a teaspoon of olive oil, a minimum amount of salt;
• Breakfast: 1 fruit and 4-5 nuts;
• Lunch: 150 grams of meat and 150 grams of stewed vegetables;
• Second lunch: vegetable soup (not more than 200 milliliters);
• Afternoon snack: 150 grams of nonfat cottage cheese;
• Dinner: 100 grams of boiled fish or shrimp, chopped fresh vegetables.

Of course, the proposed menu is an example, you can compose your own, and it is necessary to adhere to the main thing - the food system. The day should start with the consumption of sources of complex carbohydrates, then the body should be given cellulose and fat, it is time for protein and again cellulose, followed by fiber and complex carbohydrates, the penultimate meal should be with non-fat sources of protein and finish the day with a portion of protein and fiber.

The last meal should be 2-3 hours before bedtime. This diet does not follow the rule to eat until 18:00, and breakfast should be taken within an hour after waking up.

The grazing method does not allow the use of alcohol and sweets, the menu should be tailored to individual metabolism. If you want to eat an "unhealthy sweet product", you will have to be content with one bite of it and continue with a protein product. In case your irresistible desire is focused on fatty foods, supplement the bite with bran.

Advantages and disadvantages

The grazing diet is considered ideal not only by many nutritionists, but also by a number of authors of books on psychology related to eating disorders. Intermediate meals have long been standard, but there are people for whom the grazing method is contraindicated. First of all, to indulge in eating in the intervals between the main meals of the day is not recommended for those whose pancreas is not functioning properly, as well as for people with high insulin resistance.

Frequent meals can be helpful and help maintain a stable blood sugar level under only one condition - if you consume products rich in protein and cellulose, rather than simple carbohydrates. For this reason, it is not appropriate to include sweet fruits in the menu, such as bananas, dates, paradise apples, grapes. Dietary high-fiber prunes and dried apples are recommended, but they should be accompanied by cottage cheese or a little yogurt.

Such a regime requires special attention to maintaining oral hygiene - after each meal to rinse the oral cavity with a special liquid or brush your teeth.

In any case, diet remains one of the easiest ways to reduce the caloric content of your menu if you are used to eating more than necessary.

Remember that before undergoing a grazing method to lose weight, it is necessary to consult a doctor.