Do not skip meals to lose weight, Eat slowly five times a day – about every three hours.You should at least a general understanding of the biological mechanism of weight gain. Each meal should be proteins, complex carbohydrates and some healthy fats.
Watch out for portion size. It should be the size of your palm – not more. In this sense, the main hormone for you – insulin. After a meal the blood is dangerous and thickens.
The pancreas secretes insulin, and it “cleans” the blood of sugar. Of the extra insulin “delivery” into the muscle cells and the rest turns to fat. If you do not exercise, the muscles need a ‘sweet’ minimal fuel. This means that almost all the excess blood sugar is converted into fat and set aside under the skin. Important for you to remember this. The more you eat, the more insulin is highlighted. Well, the more insulin release, the fatter postponed. Overeating occurs when a person eats seldom, after 4 – 5 hours. Hence, an important conclusion to reduce the secretion of insulin to eat little and often.
All carbohydrates are divided into simple and complex. Keep in mind that simple carbohydrates are easily digested and provoke rapid rise in blood sugar levels. And it will respond increased secretion of insulin. You need complex carbohydrates – vegetables, whole grains, brown rice, whole wheat bread, beans, fruit. They are absorbed slowly and in addition contain cellulose (shredded vegetable structures like stalks of grain or shells). But even more fiber slows down the absorption of carbohydrates. Insulin is released quite minimal. If you forget about the simple carbohydrates and go in the daily diet to the complex, you will begin to lose weight guaranteed without dieting.