Uneven meals - with too long or too short a gap, cause our body's most stressful.

Irregular nutrition contributes to obesity due to what leads to:.

A spontaneous desire to eat a product, usually chocolate, chips.

Slowing metabolism.

Overeating.

Elevated levels of the hormone cortisol responsible for weight gain.

Hungry pains.

Chronic fatigue.

Irritability, mood swings and depression.

Therefore, it is so important to try to observe a three-hour interval between meals. An approximate meal schedule might look like this:.

7:00 - First breakfast.

10:00 - Second breakfast.

13:00 - Lunch.

16:00 - Afternoon snack.

19:00 - Dinner.

Breakfast is the most important meal. Breakfast should be rich in protein, you can include in it, for example, eggs, cottage cheese or other dairy products, sausages from turkey. If you can not do without carbohydrates, include in the breakfast menu a fresh fruit or a little muesli.

The second breakfast should be light and low-carb. If you are not yet very hungry at this time, still try not to miss the second breakfast, but be limited to a glass of kefir or juice or some kind of fruit.

Lunch should be balanced and include a source of protein (meat, fish or poultry) and a few useful carbohydrates, preferably only in the form of vegetables or cereals. A few healthy fats from olive oil, nuts or avocados will also benefit.

Snack can include carbohydrates, it is better only in the form of some fruit, cereal or, at worst, a whole-grain bun.

Dinner, as well as dinner, should be full and well balanced. After dinner, the so-called "danger zone". Eating at this time is caused only by psychological, and not by physiological hunger. Only a desire to cheer yourself up can lead you to a refrigerator. If you intend to lose weight, never eat in the "danger zone".

Of course, from this schedule there may be - and there will be - exceptions, but it will be easier for you to lose weight if you try to stick to the same schedule every day. Try also to have at hand, especially on the road or during business hours, some product that can be quickly eaten, for example, for a second breakfast or a snack - a bottle of yogurt or banana.

You can change this schedule and adjust it to your own regime, but the gap between meals should be the same three hours. Remember only that the sooner you start eating, the better. Early breakfast increases metabolism and gives energy for the whole day. The last meal should take place no later than 20:00. With a strong sense of hunger late at night or before going to bed, you are only allowed to drink a glass of unsweetened yogurt or yogurt. Usually this is quite enough to satisfy the pains of the present, and not caused by psychological causes of hunger.

One of the main problems that often lose weight "by the clock" - is the emergence of a feeling of hunger between meals. Usually this happens when you missed your time, ate too little calorie or defective food. Try to include in each meal on a schedule of protein foods, cereals and sufficient fiber.

Such a set will allow you to delay the onset of hunger for a long time. And do not skip meals to "save" calories. This will only lead to a breakdown and consumption as a result of more calories than you would eat without a pass.

If you eat right, but still experience hunger between meals, it can be caused by dehydration. Drink more water, thirst is very often masked by hunger. Increase, if necessary, the daily intake of water to 2 liters.

Health. Sumy. Ua.