On the diet we are guided by the principle that the less we eat, the faster we lose weight. In this way, you can also lose some kilos, but unfortunately you lose the weight of the catch up. You’ve probably heard about the yo-yo effect more than once. This is the body’s defensive reaction to starvation. Consuming too few kilocalories means that when we finish the diet, all the food the body stores in the form of fat for worse times, when again it would run out of fuel.

Circadian rhythm

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We live in a world of harmony, where everything is subject to cyclical changes. Our body is also subject to these rules, some hormones reach maximum concentration always at the same time, we sleep best when we go to sleep and get up at the same hours. It’s the same with meals. Regularity of eating meals and maintaining proper time intervals accelerates our metabolism. So, let’s eat 4-5 meals a day every 3-4 hours. We should remember that the maintenance of the appropriate circadian rhythm allows for counteracting metabolic processes, e.g. glycogenolysis and gluconeogenesis.

Breakfast – the most important meal of the day?

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It has been said for a long time and indeed it is largely true. It has been observed that people who do not eat breakfast have a greater tendency to snack between meals, and thus – the calorie content of their diet increases. It is worth remembering that every meal is important.

A proper breakfast should be served for many hours, but it does not cause a feeling of heaviness and drowsiness. In the case of breakfast, the most important thing is what it is made of. Breakfast should be a full meal, providing all the necessary nutrients. One of the primary goals of regular meals is to keep glucose steady. When we sleep, glucose stays at an appropriate level thanks to the hydrolysis of liver glycogen. It is worth noting that the average level of stored liver glycogen is 100 g, and after the night interruption, these stocks amount to only about 20 g. If the interval between the last meal of the previous day and the first day is too long, hypoglycaemia may occur, i.e. a drop in glucose in the blood, which is associated with a deterioration of well-being and cognitive processes.

Regularity and moderation

As mentioned before, insulin is crucial in creating body fat. Consuming large meals, additionally rich in simple carbohydrates, leads to the creation of a vicious circle after a meal there is an increase in the level of glucose in the blood, insulin lowers it, and this drop sends a signal that we can eat again. It causes a constant feeling of hunger and the urge to snack. Therefore, it is better to eat smaller meals at regular intervals, which prevents sugar level fluctuations. The golden rule of the Japanese sounds Eat up to 80% saturation. In addition, let’s focus on complex carbohydrates rich in fiber, which slows digestion, and containing a large amount of protein, such as buckwheat, brown rice, millet, amaranth and quinoa. Eating fat-rich meals slows down digestion, so that glucose is absorbed more slowly and the feeling of satiety lasts longer.

Meal before and after training

 

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This is an important issue not only for athletes, but for anyone who undertakes any kind of physical activity. For our muscles to have energy, glucose consumed is stored in them in the form of glycogen. When we exercise, firstly its supplies are used, and only later fat tissue is burned. To have energy, for 1.5-2 hours before training, we should eat a wholesome meal and 15 minutes before it a carbohydrate snack characterized by a higher glycemic index, such as oatmeal bars with fruit. Simple sugars contained in fruit is a quick boost of energy.

After the training, it is very important to provide the diet with ingredients necessary to rebuild muscle glycogen stores, the pool of which is exhausted during increased physical activity. In addition, it is worth paying attention to the protein that supports regeneration and is the basic building block.

Dinner

It is just as important a meal as anyone and you should not be afraid of it. The myth that food has been eating for the night has been appearing in dietary guides for years. However, it tends to exceed the demand for calories throughout the day and not excess of this excess. The fact is, however, that we should keep an adequate interval between supper and bedtime, or 2-3 hours, to have time to digest food. Additionally, to facilitate falling asleep, carbohydrates should be consumed for supper because they increase the concentration of tryptophan (due to the fact that insulin captures amino acids competing with tryptophan), and thus melatonin, the hormone responsible for the sleep cycle.
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