Once it was thought that the most important thing in keeping fit and maintaining health was not to exceed our calorie intake. But today, nutritionists are reconsidering their views. Recent studies show that the correct balance of proteins, fats and carbohydrates, as well as their proper distribution throughout the day, is much more important.

How to distribute BZH during the day

Nutritionist Elizabeth Shaw, a professor at the University of California, believes that the main dose of protein should come along with breakfast - this will give a whole day of energy. Therefore, omelet or protein bars for those in a hurry, will be a great start. Her colleague Pamela Nisevich, a sports nutritionist and official consultant for the Runner&#39;s World Marathon Marathon, recommends supplementing proteins with fats and adding to the omelette natural yogurt, toast with butter or avocado. She believes that the first half of the day is the best time for fats, because we will definitely have time to put the received calories into the work before the evening. In addition, fats saturate for a long time, and if you eat something fat at breakfast, cookies or sweets you just do not want until dinner.

Although we are used to thinking that fats are evil, scientists disagree with that. A year ago, the Lancet magazine published the results of a large-scale study. Doctors for 7 years monitored the health of 135,000 subjects from 18 countries. It turned out that those whose diet consists of a third of fat, 18% less likely to suffer from heart disease. Scientists have calculated that the diet, which consists of only 7-10% fat, is potentially dangerous - low-fat diet fans are more likely to go to hospital with a heart attack.

Fats are absorbed by the body for a long time, about 4 hours, so nutritionists agree that foods full of even healthy fats should not be taken late in the evening: your body will not have time to spend these calories and immediately send them to the reserve - that is, to fatty tissue. For late dinner complex carbohydrates are better suited - vegetables, grain bread, cereals, high-quality pasta with low-fat sauces. They are quickly absorbed. In addition, this dinner - insurance against weight gain.

&quot;A carbohydrate dinner normalizes insulin and leptin levels - a hormone that regulates hunger,&quot; says Nisevich. &quot;A decrease in leptin concentration is one of the risk factors for obesity.&quot;

How often should you eat during the day?

For many people, the dietary recommended schedule &mdash; breakfast at 8:00, lunch at 15:00, and so on &mdash; simply does not work. The fact of the matter is that not all of us have an established daily routine. Someone gets up at 6 in the morning and goes to bed at 9 in the evening, someone, on the contrary, wakes up no earlier than noon and falls asleep at dawn. You can live in Moscow and work in New York time, sleep 5 hours a day or 12.

&ldquo;Focus on how many hours a day you are awake and try to eat something every 3 hours, starting with waking up,&rdquo; advises Manuel Willkorta, one of the largest nutritionists in the USA and the leading nutritionist of the weight management clinic at MV Nutrition (San Francisco). &quot;Such a schedule allows you to effectively control the level of ghrelin, the hormone that is responsible for appetite. By feeding in this way, you are less likely to break off when you feel an attack of wolf hunger in the evening. Depending on how much time you spend outside the bed, you will get about 4-6 food mov &quot;.

Another specialist, Dr. Mehmet Oz, author and host of the popular science program The Dr., agrees with the nutritionist. Oz Show.

&quot;To maintain a normal metabolic rate, you need to eat about 5-6 times a day, every 3-4 hours. And 3 of the meals should consist of high-grade balanced meals, and the remaining 2-3 should be small snacks rich in protein and fiber. help you survive until lunch or dinner, &rdquo;says Dr..&ldquo; A small portion of fruit salad with nuts, sliced vegetables with a yoghurt dressing, or whole grain cracker with cheese or peanut butter is ideal. &quot;

How to distribute the balance for a week

Everyone has their own ideal balance of proteins, fats and carbohydrates, but most nutritionists believe that you can dance from a universal formula: 55% carbohydrates, 30% fats, 15% proteins. If you are actively involved in sports, the amount of protein can be slightly increased, and the amount of carbohydrates - reduced. But the fats do not touch - and the athletes, and the sluggard the need for them is the same.

To imagine what a balanced weekly diet might look like, try the &ldquo;Balance&rdquo; menu from the <a href="https://www.chefmarket.ru/5dinners-balance">Chefmarket grocery set delivery service</a> . It includes dishes from the fitness line, diet and vegan menu. Dishes can be changed at your discretion. Want to spend a fasting day - choose a light vegan ratatouille or mushroom meatballs with mashed potatoes, these dishes are great for fasting on circadian rhythms. Planning a workout? Order foods rich in protein - chicken a la gnarled or baked turkey fillet with gorgonzola cheese. For a carbohydrate dinner, you can choose pasta marinara with beet salad in Italian style, and for a rich protein and healthy fats lunch - chum steak with vegetable spring rolls. If you want to make a line for the week only from vegan, fitness or dietary dishes - you can add them additionally, according to hashtags - for example, #PP. And you do not have to calculate the amount of nutrients yourself - all dishes have a balanced composition and low calorie content.

Is there any benefit from fasting?

Diet 5: 2, which involves two days of total abstinence from food per week, has gained immense popularity thanks to Dr. James Fung, author of the bestseller The Complete Guide to Fasting. Interval fasting really helps to reduce weight, improve metabolism and prolong life. But not to people, but to rats. At least, the proven and proven positive effect of starvation was recorded precisely on rodents who did not receive food under laboratory conditions and could not at any time go to the nearest fast food for a double burger and ice cream. With people, everything is different: many of the hungry on weekends on workdays eat up to 200% of their daily allowance, overloading the digestive tract and reducing the benefits of such a diet to zero.

Scientists consider starvation based on circadian rhythms to be more effective. Such a power system allows you to eat in the first 8 hours after waking up (for example, from 8:00 to 16:00) and requires complete abstinence from food after. A study at the University of Alabama showed that after 5 weeks of such a diet, subjects with obesity had a marked decrease in pressure. Insulin levels also went down, as did sensitivity to it. But what is most interesting - the researchers also noted a decrease in appetite. That is, the test subjects were starving, but they did not suffer from it at all.

Balance in nutrition: how to eat correctly and not boring

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