Grazing - a novelty in the field of weight loss
The eternal problem of the female - how to lose weight and not suffer much on hard diets? Some women literally kill their bodies with long hunger strikes, try to eat one rice or fruit, and in general, a lot of various technologies and techniques have been invented, which, according to their creators, help humanity to lose weight actively.
To stay in great shape, but not to torture your own body with constant refusals from food and favorite foods, quite recently a new direction appeared in the world of diets - the grazing diet, which is based on the main rule - eat, snack, eat again and lose weight.
Sounds, maybe strange, but in fact everything is easily explained, and, most importantly, such a new-fangled technique is perfectly perceived and has already gained a lot of its own admirers.
The word "grazing" has migrated to us from the English language, where it is written as "grazing" and has a very interesting translation of "pasture grazing."
Quite quickly in Russian, he had his own designation "a way of eating for weight loss, which is based on a constant intake of food," which, in fact, is the definition of the concept itself.
Quite a long time ago, there was a nutrition system that was based on fractional meals, boring and, more likely reminiscent of some hospital treatment method, it did not get so special.
Interestingly, a greasing diet is, in fact, the same fractional food, just slightly updated, diluted with new concepts and, importantly for a modern person, wrapped in an incomprehensible but interesting name. What is interesting, people are not just interested, they began to actively use it and, very importantly, lose weight rapidly!
So, what is a grazing diet, which rules should be followed in order not to go beyond its definition? And indeed, if you regularly eat pies and fried potatoes, then you are unlikely to achieve rapid results, so you need to understand the basic rules of the game.
The main idea of this method of losing weight is to reduce the caloric content of the daily ration, experts have noticed that a simple, even the most non-nutritious food, can create the impression of constant saturation.
From the amount of food eaten it will seem that today you have already eaten a lot, but in terms of caloric content it will turn out that this is absolutely not the case. At first glance it may seem that the main role here is played solely by a psychological factor, but in reality this is not quite the case.
At the very end of the 20th century, a group of Japanese scientists led by Masayasu Koidzhim made an interesting discovery: it turns out that our feeling of hunger, which torments us every minute, if not in time to eat, is caused by the hormone ghrelin.
The interest lies in the fact that every 2-3 hours in the stomach to send a small amount of food, then the hormones will not have time to be produced in sufficient quantity, which means that the feeling of hunger will dull. The whole secret in the constant snacks that allow the body to saturate with a much smaller amount of food, so it turns out - constantly eating and losing weight.
Basic principles and rules
For experienced losers it is absolutely no secret that in order to lose those extra pounds, you need to burn calories much more per day than you consume.
The basic principle of this method is as follows: there should be at least six meals a day, of which there are three main and three snacks.
Naturally, a measure should be present in everything, therefore, for those who do not know how to control the amount of food eaten at a time, this method may not be pleasant. During the main meals, its calorie content should not exceed 400 kcal, and during snacks - no more than 200 kcal. Over time, the calorie content of main meals can be reduced to achieve even brighter and faster results.
Ideally, you should have 6-7 snacks of 200 kcal each, they should be distributed over equal time intervals, approximately 1.5-2 hours each. The first meal should begin no later than one hour after waking up, and then every 2 hours.
It is important to remember that eating by grazing is not just the separation of food intakes, these are a few other rules: you need to drink at least one and a half liters of pure water a day, this is about 6-8 glasses.
This contributes to the rapid removal of harmful substances and the body, the stomach will feel constantly full. By the way, the main advantage of such a diet is to improve the work of the digestive system - food is digested easier and faster, a person does not feel tired and crushed.
It is important to follow the basic principle of nutrition: you can eat what you prefer and love, but still, there must be a certain order of food intake. The day must begin with the intake of complex carbohydrates, usually, these are cereals, maybe rice, oatmeal, buckwheat, and in fact, whatever you like, they usually add a little bit of yogurt or butter, better than olive.
The second breakfast usually requires the intake of fiber, as well as fats, most often, vegetables, fruits and nuts. The third meal is the mandatory availability of fiber and protein, and the fourth - fat-free protein, for example, light cottage cheese. At the last meal, there is usually a repetition of protein and fiber, for example, meat and stewed vegetables or fish and vegetables.
At first glance, it may seem that it is difficult and even troublesome to observe all aspects of the greasing diet, but it's only at first, in time, you get so used to it that you stop understanding how you can eat differently.
What's nice, usually people who use this technique, there is an increase in the level of efficiency, mood and overall well-being improves, as well as normal sleep, because to fall asleep after a heavy calorie dinner is much more difficult.True, there are people who are literally contraindicated in the grazing diet, for example, this applies to those who suffer from diseases of the pancreas, as well as with high insulin resistance.
And finally, a small secret of food for grazing: if you really want something forbidden, such as chocolate or a piece of fatty fish, then just try to bite off a piece of delicacy, and then seize something from the food “according to the plan”. Believe me, it will help, the taste of your favorite delicacy will remain in your memory, and, in fact, you will not eat too much of it.
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