A slimming diet is a real challenge. At the beginning, we are full of doubts as to what a new question and need for support arise every step of the way. We present the problems that users write to us most often.
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1. How do I distribute my meals throughout the day?
Ideally, we should eat meals at similar times, it is not always possible. The most important thing is to keep proper intervals between meals. The first should take place up to two hours after waking up, the next every 3 hours, and the last one no later than 3 hours before going to bed. The number of meals should be min. 4.
2. How do I eat meals if I work shifts?
Diet in a shift system should be adjusted to the situation, as the dietitian Patrycja Kawka has already written. Meal times should be set flexibly depending on the rhythm. You should still observe adequate breaks between meals, taking into account the times of wake up and rest. If the shift is at night, we also cannot forget about regular meals. It is best to eat one of the meals for the next day which will ‘sleep’. This is the best and safest solution, although research shows that disturbances in the biological clock, combined with prolonged sleep restriction, can alter metabolism and increase the risk of disease. Remember, however, that it is the diet that is supposed to adapt to us, not we to the diet.
3. Can I skip meals?
Meals should not be skipped. First, the caloric content of the diet will decrease, which may lead to deficiencies and lower metabolism. In order for the diet to be healthy and allow for continued weight loss, it should provide a gradual reduction in calories. Secondly, less frequent meals mean that, in addition to lower metabolism, we must take into account hunger pangs, which may lead to an increased appetite for ‘forbidden’ products and a return to previous habits. If the reason for skipping a meal is overeating, it is best to divide the meals into parts or increase the number of meals throughout the day while maintaining the same calorific value.
4. What to eat between meals if I feel hungry?
We should not feel hungry on a slimming diet. If this happens, you need to consider whether the level of physical activity has been correctly marked (maybe something has changed in the meantime). The next step should also be to increase the number of meals if possible. Between meals, we can also eat raw vegetables in peace: tomatoes, celery, and peppers. In addition to being low in calories, they contain a lot of dietary fiber, which swells in the stomach and reduces the feeling of hunger. Karolina Łąkowska, a nutritionist, wrote about products that can be eaten on a diet without restrictions.
5. Can I drink alcohol on my diet?
In a slimming diet, it is allowed to drink dry red wine in the amount of 1-2 glasses a week. We have long heard that drinking red wine on a regular basis reduces the risk of cardiovascular disease. During the congress of the European Society of Cardiology in Barcelona, the beneficial effects of wine on reducing the level of bad cholesterol were confirmed. Most importantly, the most pronounced and lasting effect was noticeable in those who exercised regularly.
6. Can I get a diet where I lose more than 1 kg a week?
Studies show that diets that lose more than 1 kg of body weight per week have a higher risk of the yo-yo effect. It also increases the feeling of hunger, which prompts us to snack between meals and abandon the principles of healthy eating.
The photo is from: mealmakeovermoms / Foter / CC BY-ND
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