Learn how to lose weight eating every daily meal

It’s common to hear people boast that they skipped meals to lose weight, thinking that the less they eat, the better it is. However, this is not true. Several studies have already proven that eating at regular times, every three hours, is much more effective for the diet than going without food.

“Who adopts a fractional diet, with meals every 3 hours, starting the day with a good breakfast, can eliminate up to 5 kg in 1 month”, encourages Pérola Ribaldo, nutritionist, master in internal medicine. But the specialist warns that weight reduction is individual and that it varies a lot depending on the characteristics and themetabolism of each person.

How to eat properly

Eating every three hours and including all food groups during the day are top recommendations for healthy eating. “All our meals must contain carbohydrates, which are our main fuel and, fortunately, are present in a wide variety of foods”, guides Pérola Ribaldo.

Still according to the nutritionist, it is indicated that 2 to 3 meals a day contain fruit.In addition, the menu should also have 3 to 5 servings of greens and vegetables per day. “Twice a day it is important to consume proteins and 2 to 3 servings of dairy”, he lists.

Pérola Ribaldo also explains that 3 meals a day should be more complete. “Breakfast (when the day starts), lunch (which is the middle of the day) and dinner (which constitutes the last big meal before going to sleep) are prioritized”, she recommends.

Importance of breakfast

Breakfast is the meal that provides the necessary energy to start the day. “Providing energy to our body as soon as we wake up is to give him the message that the metabolism can do its best, because the energy is coming”, explains Pérola Ribaldo.

With this, according to the nutritionist, our metabolism is faster and we spend more calories spontaneously. “Without breakfast, we give a ‘scare’ to the metabolism, which understands that it is undergoing an energy test and starts to ‘save’ energy, making the metabolism slow and causing it to accumulate energy instead of expending it”, he explains. she.

perfect breakfast

Breakfast must becompound by carbohydrates (which provide energy) and a protein source (which slows the digestion of carbohydrates) and, in addition, provides amino acids for muscle maintenance. It is also important to include a small amount of fat, which is also a source of energy and important fatty acids for the formation of hormones.

Fiber and water are essential forfunction regulation, such as bowel function and skin and hair maintenance. But each person has a different pace of life. Therefore, what applies to one does not always work for the other. Therefore, it is important to always consult a nutritionist.