The sequel to the diet [Part 3], this time I will explain how to eat (how to eat).
Professional models say they eat six meals a day, but this is not simply about increasing the number of meals.
It is to divide the calorie and PFC balance numbers calculated in diet [Part 3].
Assuming that the daily intake is 100%, the daily intake is adjusted by setting the amount of one meal to 17% by 100 ÷ 6 ≒ 17.
Reasons to increase the number of times
Dividing your diet makes it less likely to become fat. This is related to insulin secretion.
Insulin is a hormone that keeps the blood sugar level in the body constant, and its secretion can be regulated by how you eat.
Eating fast (filling your stomach in a short time) causes your blood sugar to rise sharply, causing a large amount of insulin to be secreted and you to gain weight. On the other hand, if you chew well over time and keep the amount of one meal small, insulin will be secreted soon without the blood sugar level rising suddenly.
How insulin works
Insulin works to lower the blood sugar level by sending the nutrients in the blood to the whole body in order to keep the blood sugar level in the body constant.
Sugar (often taken as carbohydrates such as rice and bread in the diet) enters the body. ⇒ Blood sugar level rises ⇒ Insulin is secreted from the pancreas in an attempt to lower the blood sugar level ⇒ Insulin sends nutrients to various parts including muscles ⇒ Excess nutrients are taken into fat.
Insulin, which carries nutrients throughout the body, can help you lose weight and build muscle, depending on how you use it.
GI value (Glycemic Index)
The GI value should be known at the same time as the function of insulin.
The GI value is a number that can be used as a clue to know the amount of insulin secreted. Foods with a GI of 70 or more are defined as high GI foods, foods between 56 and 69 are defined as medium GI foods, and foods with a GI of 55 or less are defined as low GI foods. I will. (Value when glucose is 100)
[List of GI values by food]
The higher the GI value, the higher the blood sugar level at once, so a large amount of insulin is secreted.
Foods with high GI value ⇒ Rapid rise in blood sugar level ⇒ Large amount of insulin secretion ⇒ Obesity
Foods with low GI value ⇒ Slow rise in blood sugar ⇒ Slow insulin secretion ⇒ Not obese
On a diet, it’s better to choose foods with a low GI value.
Meal timing and distribution ratio
If you increase the number of meals, what is the distribution ratio?
The basic idea is that if you don’t move between meals, you’ll have less, and if you plan to move, you’ll have more.
The average person’s day is to get up in the morning and work until the evening (commuting or working). When I get home, I think I take a rest and sleep at night.
In the case of such a life, the basic idea is to eat a lot of food in the morning because you will move your body, and to eat a small amount because you will not move at night.
It is essential to supplement nutrition before exercising such as muscle training. Also, since you will not be able to take nutrition for a long time during sleep, you will have to eat breakfast on an empty stomach. If you eat suddenly on an empty stomach like this, your blood sugar level may rise sharply, so it is recommended that you eat foods with a low GI value for breakfast.
It’s also a good idea to take slow-absorbing casein protein before sleep to prevent hunger at breakfast (hunger during sleep).
Cheet Day (Break Day) The definition of diet is “a day when you can eat as much as you like”, which means that you can remove dietary restrictions.
I have calculated and executed the balance between calories burned and calories ingested, but no results are obtained. At first, the fat was steadily falling, but it stagnated in the middle.
When the human body lacks nutrition, it tries to survive by using the nutrients stored in the body. However, if it lasts for a long time, it will be dangerous to lose any more reserves, and it will go into energy saving mode to survive only with the nutrition that is ingested.
This is because a safety device called homeostasis works to maintain a certain state when a life crisis is detected.
Cheat is a way to solve this problem, and by occasionally taking in a lot of nutrients into the body, the body remembers that it will not be undernourished, so that the nutrients stored in the body can be used.
Add cheats during stagnation
Cheat is just a dietary strategy to overcome the stagnation of weight loss. It doesn’t make much sense to take it when you’re just starting to lose weight or when you’re losing weight. Incorporate cheat settings when weight loss results are stagnant.
Cheet day is about once a week
If you are new to dieting, it is a good idea to set a cheat day on a day of the week, one day a week. If you set a cheat day in advance, you can enjoy eating and relieve the stress of dieting, which will lead to good results.
The purpose of Cheet Day is to eliminate the diet stagnation period. Adding a cheat day even though the diet is not effective can cause obesity.
If you do not get any results after dieting according to your diet plan, your original plan may be wrong and you need to review it from the beginning.
To summarize how to eat
1. Increase the number of meals (5 to 6 meals in consideration of daily calorie intake and PFC balance)
2. Choose foods that are conscious of GI value (do not raise blood sugar level at once)
3. Adjust the intake at the timing of meals in one day. (Large when active, modest when resting)
4. Do not make hungry time as much as possible during sleep (such as devising breakfast or casein protein)
5. Set a cheat day (if the diet effect is stagnant, cheat to increase metabolism)
When you are hungry for a long time, your instinct to store nutrients in fat (a function that humans have from the primitive age) works in case you cannot eat, so when you change your eating habits such as when you return to normal from the diet period You should be careful.
This time, it was how to eat.
Diet series [Part 1] to [Part 5]
I have an article about the specific calculation method required for dieting, so please read it in order!
〇 Diet [Part 1] Not weight loss! Remove fat
〇 Diet [Part 2] Know the daily calorie consumption
〇 Diet [Part 3] Adjust calorie intake with three major nutrients
〇 Diet [Part 4] How to eat
〇 Diet [Part 5] Prepare the intestinal environment