If you really want to lose weight, then before starting this difficult path it is better to study the main principles of weight loss without harm to health. The process of losing weight starts when a calorie deficit is created: more is spent than is received. This is achieved by:
- increased physical activity;
- reducing calories in a daily diet due to fats;
- rejection of fast carbohydrates;
- dieting.
Old, time-tested diets cause less interest in young people than new ones. They want to check on yourself, especially when you do not need to count calories and nutritional value. One of them is a popular and trendy diet based on one-time meals.
Principle of nutrition
Based on the name, it becomes clear that the food will come once a day. Within 24 hours you can drink various teas and coffee, but without sugar. Dried fruit compotes are allowed due to the presence of vitamins in them. The amount of water is not limited, but not less than 1.5 liters per day.
The meal time is determined by the person himself. Basically, people who have experienced a one-time diet for weight loss, choose the evening hours. This is probably due to the fact that after working at home, you can eat a variety of foods that will give a feeling of satiety for a long time. You can also relax and get great pleasure from the food, not in a hurry.
Justification of a single meal
If you think about it, then there is some truth in one-time meals, and quite interesting. Take breakfast into account. During the night, the body is restored, cleansed of various wastes, cells are saturated with vitality. After awakening a person’s energy, as they say, over the edge. Why would he need additional replenishment in the form of food, for the digestion of which it is necessary to spend the energy received during the night?
It is a well-known fact that you want to sleep after eating. Nature itself dictates to do so, because all living things have a rest after eating. And only a person after a hearty dinner goes to work. And it is noticed that the head works worse, reactions slow down, arms, legs do not obey.
The legendary commander Alexander Suvorov was right, teaching his soldiers:
Keep your feet warm, your head cold, and your belly hungry.
Now science has proven that an empty stomach and small intestine begin to produce a hormone called ghrelin, forcing small cells of gray matter to work. This relationship was discovered at Yale.
But you can’t go to bed hungry! Because in the morning you can wake up with sensations of wild hunger. And to eat up just before bedtime is also not necessary. After all, then the body will not work to restore, but to digest food.
An ideal dinner is 2-3 hours before bedtime. During this time, the bulk of the food will be digested, the feeling of hunger will not cause concern, and you can sleep peacefully. The morning will be awake, the body rested, and the mood beautiful.
It should be noted that there is historical data on the nutrition of ancient people in Persia and Israel. They ate 1 time per day. And their priority was raw vegetables and fruits, nuts and root vegetables, meat was very rarely included in their diet. Also ate in ancient Rome and Greece. It was difficult to find fat people among them.
If you adhere to a one-time diet and reduce fat intake for a short time, trying to eat raw vegetables and fruits, you can very quickly get rid of extra pounds. But it should be remembered that the faster the excess weight leaves, the faster it gets! This recommendation is suitable for the plateau effect when the scales are the same figure.
Human exposure to single meals
The main reasons in favor of a single meal can be called:
- Fast weight loss.
- Maximum ease of nutrition: without counting calories and nutritional value (proteins, fats, carbohydrates).
- Minimum risk of disruption, as there are no prohibited products.
- Save time, because you do not need to spend it on cooking 3-4 times a day.
- The increase in mental abilities.
- Decrease in blood sugar.
- Sleep improvement.
- In patients with diabetes, the risk of developing hyperglycemia is reduced.
- Improving the functioning of the small intestine.
Reviews and results of single meals
What are people's opinions about this system? As a striking example of the benefits of one-time nutrition on the human body, the great cartoonist Boris Efimov acts. He lived up to 108 years! He was in excellent physical shape, at the age of 100 he could do 450 squats. He practiced dousing with cold water and active physical activity. His day began with a cup of coffee or kefir. Also ended. But the main meal was at about 16.00, when he ate any food in unlimited quantities.
The Health Research Institute is still studying food once a day. As a result of the study, men who adhered to a single meal were selected. Feedback from volunteers was enthusiastic. Lightness appeared in the body, vitality increased, mood improved. Of course, the excess weight was gone.
The advertised five- or six-time meal does not lead to similar results. Due to the fact that the food comes in small portions, there is no feeling of fullness as with a single diet for weight loss. As a result, disruptions to high-calorie foods in uncontrolled volumes. Also, in the intervals with frequent consumption of food, blood vessels are not cleansed, organs are constantly in work, excess fluid is retained.
It should also be noted that appetite comes with eating. And with repeated use of food, but in small quantities, the appetite is just beginning to play out, and the portion is no longer there. This is another cause of disruption. But when eating 1 time per day, but without restrictions on the amount of food, the risk of breaking off is almost zero.
Overweight people who switched to a one-time diet for weight loss (the results and reviews are impressive) claim that they do not feel any discomfort, and their health has changed for the better. Concerns arise only among relatives and family members. But this is normal, as the generally accepted opinion says that you need to eat at least three times a day.
Reviews on one-time diet for weight loss also include the fact that most people have noticed an improvement in skin condition. The number of rashes decreased, the roughness disappeared, the color became fresh. It was also noted that the whites of the eyes acquired a snow-white hue, losing the present yellowness.
You can find notes from people with type 2 diabetes. They write that in a month of a one-time diet, the use of pills that lower blood sugar is almost stopped.
Thus, it turns out that, according to numerous reviews, one-time nutrition for weight loss contributes not only to weight loss, but also to the normalization of emotional and mental health.
Switching to eating food once a day
You need to switch to a single meal gradually, reducing the time interval between meals. During these intervals it is better to drink hot tea. Liquid will fill the stomach, neutralizing the feeling of hunger.
No need to reduce serving size! Some sources claim that this can reduce the metabolic rate, while others - that the amount of food does not affect the metabolic rate. In any case, you need to eat up to a feeling of satisfaction, not forgetting that a full sense of fullness comes in 15-20 minutes.
To switch to healthy foods that will bring a lasting feeling of satiety, you need to keep a nutrition diary. With the constant fixation of the foods that will be eaten, it will be easy to understand which ones need to be removed from your diet in order to achieve better results.
At the initial stage, when switching to a single meal, a feeling of hunger can overtake. However, after a few days it passes.
There should be a gradual exit from the diet. Disposable meals can not be stopped abruptly. The number of meals should first be doubled, then small snacks should be added. It is best to focus on your own feelings, try not to overeat.
What to eat
There are no strictly forbidden foods in the diet of this food. Also, the portion size is not limited. The disposable food menu is very diverse, it is selected based on your own preferences.
When choosing between sweets, cereals and vegetables with meat, it should be remembered that when consuming fast carbohydrates:
- hunger comes faster;
- jumps in blood sugar occur;
- there is a load on pancreas - the body responsible for the production of insulin;
- almost no vitamins and nutrients enter the body.
The exception is fruits and honey. But nutritionists insist on their use in the morning, until 15.00. Also, their use will be appropriate after heavy physical exertion for better blood circulation, which delivers nutrients to the muscles.
Porridge is also better to eat in the morning. These are more complex carbohydrates, but they also need time to break down in the body. Otherwise, the excess will be deposited in the adipose tissue.
Optimal would be an afternoon diet consisting of protein and plant foods. It can be any low-fat types of meat: beef, turkey or chicken. Also, for a change, you can cook any offal to your own taste. To ensure that the dishes were low-calorie, it is recommended to steam, stew, bake in foil or sleeve, cook meat products. To accelerate the loss of extra pounds while observing a one-time meal, it is better to refuse fried using a large amount of oil.
An excellent dinner can be fish prepared at one’s own discretion. The omega-3 polyunsaturated fatty acids contained in it will help strengthen blood vessels, the heart muscle, and also restore the nervous system. It is worth mentioning that the fish contains substances that prevent aging not only of the skin, but also of human organs.
Various seasonings for meat or fish will add flavor.
As a vegetable supplement to meat dishes, you can prepare a salad of fresh vegetables with the addition of a minimum amount of vegetable oil to choose from. Baked vegetables on the grill or in the oven with the addition of sauce instead of salt come out very tasty. Fiber improves intestinal motility, helps to normalize stool, and cleanses the body of toxins.
Sport
When dieting on a single meal, the weight goes away quickly, but if you want to speed up the process, you can connect various physical activities. Walking for 40 minutes will have a positive effect on health and mental state. It is recommended for people who are overweight. In this case, the load on the joints is not as strong as when running.
If there is little excess weight, then light jogging in the evening will give a good, sound sleep. You can also take a rope with you. It perfectly trains the cardiovascular system and promotes accelerated fat burning. Classes in the fresh air have the advantage that the flow of oxygen into the body oxidizes body fat.
Alcohol and Nutrition
In the description of most diets, alcohol is strictly prohibited. And not in vain. Ethyl alcohol in any manifestation does not carry absolutely any useful substances for the body. But it contains a large number of empty calories. Pi it destroys the nervous system.
With a single meal for weight loss, alcohol is not prohibited, but the process of getting rid of extra pounds can be significantly slowed down. If you have to eat like this for a short period of time, then it is better to be patient. Or give up alcohol at all.
Single-food precautions
Although the reviews and results of a single meal are quite tempting, only completely healthy people can stick to it. In the presence of any deviations in health or violations of the endocrine system, such nutrition is either prohibited or adjusted with the attending physician.
The effect of once-daily food intake on the female body is not yet fully understood. Therefore, it is impossible to recommend a one-time intermediate diet to the fair sex with 100% certainty that this will not harm health. After all, the hormonal background of a man and a woman is very different, and different consumption of nutrients is required. For example, the female body needs food containing an increased amount of iron. But if you correctly compose the menu, then you can try, based on your own feelings.
Also for the female body is extremely harmful radical fat restriction.
At first, you may experience:
- fatigue;
- irritability;
- weakness;
- drowsiness after eating, which is considered normal.
It is necessary to be prepared for the fact that uncontrolled absorption of food may occur with a single meal. It is also called "compulsive overeating." When a feeling of satiety occurs, a person can not stop from the process of absorption of food. But no need to worry. If this diet is followed, after eating, overeating stops.
Harmful disposable nutrition
When food is ingested once a day, short-term starvation is created. During this period, it is possible to increase the level of "bad" cholesterol, of which atherosclerotic plaques are composed. They are deposited on the walls of blood vessels and can cause coronary heart disease. And also cause a heart attack or stroke.
Diets that have a quick result are interested in young girls whose body has not yet fully formed. This type of nutrition can negatively affect a growing body and harm fertility.
If the main activity is associated with heavy physical exertion, then a single meal (only one meal is provided per day), most likely, will not work. Since it can cause a breakdown, nervous and physical exhaustion due to excessive calorie deficiency, vitamin deficiency and other health problems.
Some nutritionists claim that the intake of food 1 time per day is fraught with stagnation of bile, also contributes to the formation of stones. This can lead to the removal of the gallbladder and other unpleasant consequences.
Such a principle of nutrition has not yet been thoroughly studied, but you can harm your health:
- with cardiovascular diseases;
- type 2 diabetes;
- endocrine abnormalities;
- violation of the thyroid gland;
- kidney disease.
Given all the data on disposable meals that are available at the moment, we can say that this type of diet has the right to life. Moreover, for some it is a way of life. It is always necessary to listen to your own body and mind. Extremes in losing weight have never been helpful.