
5 meals a day is still to this day a common practise for better health. Do 5-meals a day benefit us or are they causing havoc to our body?
The purpose of eating frequently is usually two-fold
Why would these two topics be an issue?
Usually nutrition plans that are designed for weight loss come with a low calorie plan to ensure a colorie deficit and are based on a high-carb / low-fat meals. A small portion of chicken with no skin and rice is usually a stample in such diets. The problem here is that low-carolie diets puts in a energy crisis mode. We are starving our body from nutrients and we are never satiated.
The second problem is that by having carbs like pasta, rice, potatoes as our main energy source we spike our glucose to high and the sudden drop as the glucose is being absorbed can cause hypo-glycemia, a sense of feeling tired and sleepy
It does sound like with 5-meals a day we are actually only making the issues worse!
Another issue with 5-meals a day is the term snacking. I am sure you have heard “I am not hungry I just need a small snack”. Snacking can be a big issue as many people don’t even realise how often they snack or even what snacks they have. This is a very big problem because leads to over-eating and eating lower quality foods. Most people don’t snack on carrots but with cookies, cakes, or other refined fruit.
There many things one can do, but I would suggest that eating nutritionally dense food which give the right satiety signals to our body is the right starting point. This will in turn balance blood glucose and makes have more stable energy throughout the day.
Add healthy fat to your meals : Adding some healthy fats will give you the right satiety and help with the blood glucose spike.
3-meals a day : Eating until satisfied will give you the right signals and will keep you going until the next meal without the need for snacking. Eating 3-meals a day will give you all the nutrients and calories you need.
Intermittent fasting is a way of life according to which we eat all the calories we need, in a short, specific period of time. The goal is not to eat less, but to reduce the window of food during the day. We have already talked about some of the benefits of fasting but many people…
A common misunderstanding is that drinking water and hydration are the same things. They are not, and this often leads to symptoms dehydration. Proper hydration is a vital aspect for overall wellbeing, cognitive, and physical performance as our cells constantly break down water into hydrogen and oxygen in order to create energy. Learn why you need to…
Διαλειμματική νηστεία και μεταβολισμός Η διαλειμματική νηστεία είναι ένας τρόπος ζωής σύμφωνα με τον οποίο τρώμε όλες τις θερμίδες που χρειαζόμαστε, σε ένα μικρό, συγκεκριμένο χρονικό διάστημα. Ο στόχος δεν είναι να τρώμε λιγότερο, αλλά να μειώσουμε το παράθυρο φαγητού κατά τη διάρκεια της ημέρας. Ήδη έχουμε μιλήσει για κάποια από τα οφέλη της διαλειμματικής. Γιατί…
Τι είναι η διαλειμματική νηστεία Πολλοί άνθρωποι κάνουν διαλειμματική νηστεία στη ζωή τους χωρίς καν να το γνωρίζουν. Εάν έχετε φάει ποτέ δείπνο, στη συνέχεια κοιμηθήκατε αργά και δεν έχετε φάει μέχρι το μεσημεριανό γεύμα την επόμενη μέρα, τότε πιθανότατα έχετε ήδη κάνει νηστεία για 16+ ώρες. Μερικοί άνθρωποι τρώνε ενστικτωδώς με αυτόν τον τρόπο….
Sugar hurts your Vitamin Status! Most people are aware that eating too much sugar can cause high blood glucose, insulin spikes and obesity. It can also elevate the risk of chronic decease, diabetes and cancer. What most people don’t know however, is that excess glucose can also lead to nutrient deficiencies that impact the levels of vitamins…
A prolonged fasting has amazing benefits and everyone should be trying a 2-3 day fast once in a while. This might sound like an impossible mission to many but your body will thank you after it. Let’s see why! Free your mind Intermittent fasting for 16-20 hours is great daily practise, but going deeper into…