The doctor explains why eating just once a day is dangerous to your health.
Part 1: When to eat, so as not to get fatand are snacks really good for you?
There is an opinion that it does not matter whether you have a snack or not, only one thing is important - not to overeat in total daily calories.
In theory, this is true, the law of conservation of energy has not been canceled, and fat reserves can be formed only against the background of an excess of calories.
But, following this statement, many adherents of intermittent fasting recommend eating only once a day, but the entire daily calorie intake, without limiting themselves in anything.
And here there is a lot of trouble.
Why eating once a day is bad for you
At first, no more than 30 g of protein can be absorbed in one sitting, everything else is deposited in fat. This means that you will not be able to eat a daily dose of protein at a time and, as a result, you will be deficient in this component, and you will begin to lose muscle mass. And a little later, bone health will also begin to suffer, because there is also a protein component there and it will begin to break down.
Secondly, you will stretch your stomach, and it will require large amounts of food.
Thirdly, with a high degree of probability, you will develop eating disorder. Let me remind you that they are of three types:
- restrictive (when limiting oneself in the use of some products, their quantity or time of intake),
- external (increased desire to eat something at the sight of food),
- emotiogenic (increased appetite with emotional discomfort).
How often do you really need to eat
This is what a person's day might look like:
For example, if you get up at 7 o'clock in the morning,
at 7.30 breakfast,
at 11-12 o'clock - a snack. It can be cottage cheese and fruits, or vegetables and cheese (Greek salad), etc. A proper snack, as I wrote above, should consist of at least protein and vegetable fiber. For example, a slice of cheese with a leaf of lettuce. Or with a crouton.
Lunch at 14-15.
Dinner at 18-19 o'clock.
If you eat at the same time for some time, then by the time you eat you will have a feeling of hunger, which will be convenient and say that the system is working smoothly.
There may be more meals, the main thing is do not do them more often than once every three hours, do not overeat in any snack and do not fall out of the total calorie intake.
To be continued...
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