Eat right: at what time, what foods
The best time for breakfast is from 6 am to 8 am. At this time, the activity of the digestive organs increases, but it is still quite weak, so it makes no sense to have a very hearty and satisfying breakfast, this can only cause a decrease in strength. As a last resort, food should already be eaten before 9 am.
Morning is the time for optimism and joy, it is advisable to take foods that have properties to increase happiness. These are mainly fruits or dried fruits: dried apricots, raisins, prunes, dried apples and pears, figs, dates; dairy products: butter, cheese, cottage cheese, sour cream, yogurt, etc., berries, nuts: walnuts, almonds, hazelnuts, peanuts; jam, sugar, honey, sweet spices: green cardamom, cinnamon, fennel, saffron, etc.
Sweets give a sense of celebration. But it should be noted that if you start to abuse sweets, let's say in the afternoon, the effect will be unfavorable. With such a sweet life, the body can relax and lose its working mood.
11 am to 1 pm is the perfect time for lunch. The whole body is ready to receive food. It is at this time that digestion is most effective and all its functions are activated. To increase mental activity, it is useful to eat all grains and legumes, however, after 17 pm, eating these foods can have the opposite effect - they begin to interfere with the work of the mind. Eating bread in the evening is one of the causes of phosphate kidney stones.
Not from the use of bread, but from the untimely intake of bread! A slight decrease in efficiency is always observed after eating for an hour, this is natural and natural. That is why, you should not engage in hard physical labor, it is better to take a walk along fresh air(as recommended by the Chinese sages, it is imperative to take 100 steps after eating) or read light literature.
It is ideal to drink a glass of water before meals. First, contrary to popular belief, this dilutes the gastric juice and digestion will be difficult. This is primary. The signal that the concentration of gastric juice has decreased reaches the brain and from there a command is given to increase the release of a new portion, which means that by the time the meal is started, the concentration of all juices and enzymes will reach the maximum level. In such an environment, food is processed to the highest quality.
Secondly, water will fill the stomach cavity, which will help prevent overeating. Agree, to understand and remember all the time that the signal of satiety comes 15-20 minutes after the stomach is full is not always desirable.
Late dinner. Especially with grains and sugary foods, it will lead to improper digestion. The accumulation of toxins leads to fatigue, general weakness, weakness, heaviness in the abdomen, bloating, bad breath appears. Everything from the fact that undigested food lies in the digestive tract all night, releasing numerous toxins and fermentation products.
After the body wakes up, all toxins begin to enter the bloodstream. Particularly sensitive to toxins - nervous system, it is the first to signal an imbalance in the body's system.
As a result, immediately after waking up, headaches, drowsiness, weakness, fatigue, a feeling of lack of rest, nightmares, nervous, superficial sleep may appear. Many people think that this is due to lack of sleep, so they begin to sleep even more in the morning, breakfast is immediately transferred far beyond 10, and lunch is automatically transferred, which can take place under these conditions no earlier than 14-15.
Signs of poor digestion:
1. After eating, there is an urge to empty the intestines.
2. After eating, there is heaviness in the abdomen.
3. Reduced efficiency and drowsiness continues after 2 hours after eating.
4. With a strong slagging of the body as a whole, after eating, nausea, vomiting, an unpleasant taste in the mouth, headache, weakness, weakness, apathy, loss of strength, aversion to some products or to food in general.
Morning is the best best time to study something mental activity. This is also a great time to deal with any problems.
From 3-6 in the morning it is best to engage in spiritual practices: prayers, meditation, reading mantras, just a favorable mood.
Long-term memory is very active from 6-7 in the morning. This time is best used for memorizing, say, verses by heart, learning languages, etc.
From 7 to 8 in the morning, you can study information that needs to be memorized, but not too deeply.
From 8 to 9 in the morning it is good to study what requires not only memorization, but also reflection.
From 9 to 10 am it is better to work with information and statistical data.
From 10 to 12 in the morning it is good to study literature that does not require strong concentration, let's say not scientific, but artistic.
From 12:00 to 18:00, a person's consciousness is aimed at vigorous activity.
From 17:00 to 19:00 is the most effective time for sports.
From 19-21 it's time to activate the circulatory system. At this time, excessive physical activity is extremely dangerous.
From 18 o'clock, it is desirable to bring any activity to calmness and peace, labor activity should not be stressful.
Adopting this lifestyle will make it much easier to achieve success in all your goals.
The human body works according to its internal clock, which experts call daily biorhythms. Each of us has his own schedule, but there are general patterns. What is good for us in the morning can be problematic in the evening. The same food, eaten at different times, affects the body differently! If you want to ensure that nutrients are fully absorbed and not stored “in reserve” in various places, remember when is the best time to eat certain foods!
Sweet yogurt with fruit slices, kefir or fermented baked milk are not the best breakfast ideas. When you are hungry, the level of hydrochloric acid in the stomach is high, and the lactic acid contained in fermented milk products lowers it. This interferes with the normal absorption of food and can lead to digestive problems.
Best time: Dairy products are best eaten after meals when stomach acid levels are low. It is especially important to adhere to this rule if you like "sour milk" with probiotics. In order for beneficial microflora to populate the intestines and improve health, it needs favorable conditions.
Potato
Mashed potatoes for dinner are just as unhealthy as fried potatoes. This is because this vegetable has a high glycemic index. Potatoes are fast digesting and provide energy, but soon make you feel hungry. But ahead - the whole night! And if you combine potatoes with fats, it is fraught with weight gain.
Best time: Experts advise eating potatoes for breakfast. Because it is rich in carbohydrates and contains both soluble and insoluble dietary fiber, it is easy to digest and prevents constipation. In addition, potatoes have a lot of vitamin B6 and a high concentration of potassium, which is good for the prevention of cardiovascular diseases.
White rice, just like potatoes, is a source of fast carbohydrates. If you're on a diet, or just dreaming of losing weight, you might want to cut it out for dinner. So that at night you don’t have to run to the refrigerator for something tasty, but terribly high-calorie.
Best time: Rice is good to eat in the afternoon - for breakfast or lunch. You will get a boost of energy to complete current tasks and you can safely go on business. And if you know that you won’t be able to snack in the next few hours, combine rice with protein food - for example, a slice of fish or meat.
Apples
Apples and other fruits containing fruit acids should not replace the main meal. They still will not satisfy hunger, but they will play a notable appetite. Eating fruits on an empty stomach will increase the acidity of the stomach, which can lead to discomfort, pain and cramps.
Best time: Apples are an ideal food for snacks planned between main meals. They contain pectins, which improve the functioning of the digestive tract and speed up digestion. And there are a lot of vitamins in liquid apples!
If you feel hungry at night, nutritionists advise you to pay attention to fresh fruits and vegetables. At the same time, a banana, due to its high calorie content and nutritional value, seems the best option supper. But this is only at first glance! If you eat bananas on an empty stomach, due to the high concentration of magnesium, this can lead to indigestion.
Best time: The ideal time to eat bananas is after a meal. Studies have shown that this fruit helps improve digestion and curb appetite. In addition, a banana is good in the first 20-30 minutes after physical activity. Athletes often resort to it to close the "carbohydrate window" after sports.
nuts
Nuts are known for their high content of healthy fats, protein, fiber, and other nutrients. Together, they help prevent heart disease and keep you feeling full longer. But eating nuts at night is a bad idea as it can lead to weight gain.
Best time: If you don't want to dial overweight, eat nuts throughout the day as healthy snacks. In doing so, take into account the overall daily calorie content, you should not exceed your limit.
Cherry tomatoes, pink, red and other varieties of tomatoes are best excluded from the evening menu. They contain pectin and oxalic acid, which can cause indigestion, bloating, and disrupt your sleep.
Best time: But eating tomatoes for breakfast is not only tasty, but also incredibly healthy. Due to the fiber content, tomatoes improve digestion and speed up metabolism.
Meat
Meat and products from it are very nutritious, but such food is heavy for the stomach. Experts note that it takes at least 4-6 hours for the body to fully assimilate meat. If you use it regularly large quantities for dinner, this can result in indigestion and problems with the gastrointestinal tract.
Best time: Meat is the perfect food for lunch. It contains a lot of iron and protein, which help relieve fatigue, increase efficiency and promote muscle recovery. One serving of meat will provide the body with useful substances and start the processes of recovery and growth of muscle mass.
When it comes to proper nutrition, you need to clearly separate healthy sweets from potentially harmful ones. So, cakes with butter cream, buns and rolls with jam can hardly be called healthy food (except for the mood), but natural marshmallows, marshmallows and marmalade are a completely different matter! But even they should be consumed in moderation.
Best time: You can afford sweets in the morning as a dessert. Replacing them with the main meal is a big mistake that can be fatal for your figure.
Dark chocolate
15-25 grams of dark chocolate a day helps lower cholesterol, control arterial pressure, improve blood circulation and increase brain performance. In addition, dark chocolate affects appetite, making us feel full for a little longer. But it is also quite high in calories, so in the evening, when you are already getting ready for bed, it is better not to indulge in them.
Best time: Dark chocolates seem to be made for a cheerful morning. In addition to the main meal, they will delight you with a powerful boost of energy and improve your mood. What else do you need for a productive day?
Pasta as a side dish for dinner is delicious food, but high in calories. But if you can afford liberties with your diet, you don't have to give it up. After all, such products are useful!
Best time: Fiber, which is contained in durum wheat paste, is required by the body for the normal functioning of the digestive system. And the low glycemic index typical of durum varieties is optimal for people with diabetes.
Buckwheat
Buckwheat is often called the favorite cereal of women. This complex carbohydrate makes the body spend a lot of energy on its absorption, which, in tandem with a low calorie content, plays into the hands of all those who lose weight.
Best time: You can eat buckwheat at any time, the only exception is at night. By evening, the body's metabolism slows down, so even healthy food at this moment is undesirable.
Expert comment
Waking up on a sweet morning, some people become aware of their reluctance to eat breakfast. Although they understand that, having gone to work, the next meal time can be very long.
- What if you don't feel like eating breakfast?
After waking up, drink a glass of water, you can diversify it with additives such as ginger, lemon, honey, mint, cucumber.
Water will help prepare gastrointestinal tract to work, and after a while you can start breakfast.
Eat slow carbohydrates in the morning. This is the majority of vegetables, legumes and cereals, as well as hard fruits. Blood sugar levels will change slowly, and you will stay full for a long time, which will avoid snacking or not always appropriate feeling of hunger at a meeting.
- Eat sweets before noon
Sweet tooth should choose a time for treats up to 12 days. The fact is that fast carbohydrates, and sweets belong to them, quickly change the level of sugar in the blood, instantly give energy, which just as quickly disappears within two hours. You can use fast carbohydrates when you need a quick energy replenishment.
- Be mindful of fats at any time of the day
Fats should be chosen not by the time of consumption, but by their usefulness. Avoid fast foods, ready-to-eat foods, chips, crackers, donuts - they contain fats that are harmful to the body, which form plaques on the walls of blood vessels, cholesterol, which leads to health complications. Healthy fats are found in foods such as fish, vegetable oil, meat, nuts, avocados, and hard cheeses. The listed products replenish Omega reserves, which is important for the beauty and strength of nails, hair, skin, and also normalize cholesterol levels.
- Distribute your protein intake evenly throughout the day
Protein is spent on the renewal of body tissues, replenishes important amino acids. Fractional protein intake throughout the day will help maintain satiety. Proteins include meat, fish, eggs, low-fat cheeses, dairy products, legumes. Separately, I would like to say about athletes who, after training, need to close the protein-carbohydrate window for 20 minutes. And at this time it is recommended to eat dishes from chicken or lean meats, scrambled eggs or boiled eggs, dairy products.
Whatever recommendations you read, try to listen to your body - it is your faithful adviser. Eat when you feel hungry. You should not have breakfast, lunch or dinner if your body does not want it. This food will be superfluous for him, and gradually you will begin to “round up”. Your body will intuitively tell you what product it needs in this moment. Does he need energy or does he need to restore vital processes.
- Legumes
It is best to consume them during dinner 3-4 hours before bedtime. They have a lot of useful fiber and vegetable protein, which are important for the body. But in the morning or in the afternoon - this is not the most best view carbohydrate foods due to possible flatulence and bloating.
The main dependence on insulin is that it is produced by the body and fights sugar better in the morning. Sugar also gives us a boost of energy, which is better spent during the day, and not before bedtime. If you have eaten sweets, then most often there will be a desire to move more, and not go to bed. This may be one of the reasons for poor and interrupted sleep.
- Alcohol
Alcohol has the same effect on the body as sweets. Additionally, the risk of overeating is high, and all excess food that is more than your basic calorie intake is likely to be deported to fat stores.
- Fresh juices
You should not drink on an empty stomach. The acids and oils found in fruits irritate the stomach lining, which leads to the release of hydrochloric acid. In the morning the stomach is still empty, the digestion process starts, and the ulcer is not far away.
Good day.
We continue to search for grains of truth in a sea of conflicting information related to proper nutrition and weight loss. And such a question as the number of meals per day and portion size has not yet received a clear and unambiguous answer. Personally, it seems to me that it all depends on what dietary principles you adhere to when losing weight.
For example, it requires a radically different schedule and size compared to . Because they have the same goal - weight loss, but the approach is completely different. In Dukan, a decrease in total calorie content occurs due to an increase in protein in the diet, and in Protasov, due to an increase in vegetables (fiber) in the diet.
So, I will try to sort the popular ideas about the time of eating and the amount of food, depending on which system they come from, so that there is an understanding of what will be more effective with your chosen method of losing weight.
What portions and how many grams to eat
In most cases, when it comes to losing weight, the basic rules come down to reducing portions, switching to fractional meals, separate meals, not eating after six, a ban on drinking liquids with meals, and refraining from flour and sweets. Did you name everything? Or do you still know some common rules that guarantee you weight loss in the shortest possible time? However, these rules change over time. Remember, once upon a time, three meals a day was considered the norm. And today they advise five, and sometimes seven. Try here to figure out how it is better. And I'll try.
If you are too lazy to read and only the conclusion is interesting, then I will not be original and I will say right away: everything, as always, depends on the characteristics of your body. It works differently for everyone. It depends on age and lifestyle and, of course, on gender. It is impossible to give one universal recipe that will work well for everyone. That is why there are diets.
Diet is an attempt to create an equally effective way of losing weight for everyone. And since we are all different, we have to take the smallest amount of food as a starting point, at which absolutely any person is guaranteed to be able to lose weight. Not even overweight.
So let's take these statements and try to look at them from the point of view of common sense.
How many times a day should you eat
As children, we were told that optimal amount is three meals a day: breakfast, lunch and dinner. Today's recommendations from nutritionists are completely different - you need to eat in equal portions, dividing them into 5-7 meals. The point here is that if you throw food into the stomach often and little by little, then the process of digestion and assimilation will go evenly, and not in leaps, as if you ate the same amount of food in one sitting. This is usually called fractional meals. To what extent is it justified?
Different foods are digested for different times. Let's say you started eating not 3 times a day, but 6. It turns out that the break between meals was two hours. It doesn't matter what kind of food you eat - any one takes from 4 hours to digest and assimilate. Therefore, there will not be such an effect that by each next meal all the food eaten before is completely assimilated and the body is ready to accept and digest the next portion. And there is no such thing that smaller portions are better and faster absorbed. Any amount of food will be in the digestive system exactly as much as is needed for digestion. The only way this can help is getting rid of heaviness in the stomach in case you really overeat. Then breaking the dinner into two parts will facilitate the work of the stomach.
But it still has nothing to do with weight loss. If you continue to eat the same food and the same amount on which you gain weight, then spreading it over the clock will not give any result.
And if you understand that the matter is in the amount of food and not in the number of meals and reduce portions, then there will be no heaviness in the stomach.
As a result: frequent meals without reducing portions as a way to lose weight does not work.
What size should the portions be?
Oh, there are so many recommendations on this subject that it makes my head spin. “A portion should be the size of a palm”, “no more than 150 grams of food at a time” and others.
But what really matters is not what size your plate is, but what lies on it. I have already said more than once that the most "dangerous" in terms of recruiting excess weight are carbohydrates. I don't want to talk now about "fast" and "slow" carbohydrates and glycemic indexes - all this popular but unnecessary information. I'm talking about the property of carbohydrates, when they enter the body in excess, to be stored in the form of subcutaneous fat.
Therefore, for example, when you eat mashed potatoes with a fried chicken leg, the danger is not the fat on which the meat was cooked, but the potatoes. After all, fat is important element for our body - the cell walls are built from it, and the hair from it is healthier, and the nails are stronger. So the fat will go to work. But if there are enough carbohydrate reserves in the body, then carbohydrates from potatoes will accumulate in the form of fat.
When to Limit Portions
To limit the intake of carbohydrates, low-carbohydrate diets are usually used. This is a way of eating in which carbohydrates are either completely removed from one of the meals, or left in each, but significantly reduce its amount. The standard advice to give up bread, buns, pastries and sweets is, in fact, one of the options for a low-carb diet, because these products are just carbohydrate bombs.
And it is precisely in the case when there are carbohydrates in every meal that it is necessary to control the portion size.
If you decide to lose weight using the “you need to eat less” method, then no amount of wise advice on controlling portion size “by eye” can help you. Only a rigorous calculation of calories can guarantee the result. And this is very, very difficult.
For example, you ate one apple. Its calorie content is 52 kcal / 100 grams. How many grams was your apple? And how many of these calories in an apple are fiber, which is not absorbed and whose calorie content, as it were, does not need to be taken into account? You have used from 30 to 70 kcal. You don't have a better answer. And then you ate a baked apple. Its calorie content is 46 kcal / 100 grams. The difference seems to be minimal and not significant. That's just a baked apple loses liquid, and if earlier it was a 100 gram apple with 52 kcal, now it weighs 2 times less and its calorie content is 23 kcal. Do you feel how annoying this calculation is?
Portion size for weight loss
That is why, with a diet that involves counting calories, it is recommended to make a minimum list of the simplest foods and stick to it throughout the diet in order to clearly know how many calories you are consuming.
Let's say for your diet you have chosen buckwheat, chicken, tomatoes, eggs.
This means that in the next 2-3 months (or how long you are going to diet), you will eat only these products and only in one form. If you decide to boil eggs, then it will no longer be possible to fry them for a change. Because fried eggs will have more calories than boiled (due to fat). Same thing with chicken and other products. Only one type of cooking - no deviations. Because your goal on a low-calorie diet is to find out how many calories you need to consume per day in order to start losing weight.
In the future, you will have to eat a certain number of selected foods throughout the week, and at the end of it, look where the scale arrow has moved. If the increase or has not changed, then you need to reduce the serving size (for example, you ate 300 grams of chicken per day, and now you will need to cut it down to 200). And, of course, all products must be weighed and calculated calories. At some point, the weight will begin to decrease - this will mean that you have found the calorie intake that you need in order to start losing weight. You will stick to it exactly until progress stops. And he will stop. After all, the smaller you become, the fewer calories your body needs.
But this is, in fact, a rather large topic, let me write a separate article on it, so that I can cover all the nuances.
As a result, I’ll say for now: portion control only makes sense when you clearly understand why you are doing it. It makes no sense to reduce the size of a serving of pasta if tomorrow you will be eating dumplings for lunch. This is useless because there is no starting point from which to start counting the calories you need.
What time to eat when losing weight
Over time, usually only one problem is dinner time. With breakfast and lunch, everything is more or less clear and depends on the work schedule. Breakfast - before work, for lunch there is a specially allotted time. But with dinner, people have difficulties.
In some systems, it is not advised to eat after 6 pm, in others, no later than 2-3 hours before bedtime.
Personally, the second option is much closer to me. Because if I work until 5 p.m., how am I supposed to have dinner before six? In the car on the way home? Or on the bus? And if I go to bed at one in the morning, how can I last 5 hours without food?
But, as in all the previous paragraphs, the main point in all this will not be so much the time as the choice of products. If you decide not to eat after six, then subconsciously try to thoroughly refresh yourself so as not to go to bed at 12 at night with a sucking stomach. As a result, you will fill your stomach and will walk all evening with a feeling of heaviness in it.
Don't eat right before bed either. You have to give your stomach time to digest. maximum amount food and sent it for further processing. Usually it just takes 2-3 hours.
But going to bed hungry is also not a good idea. You will toss and turn for a long time, drink water to kill hunger, and then go to the toilet. Agree not. The best way to spend the night.
See how many nuances? And I haven’t told you about the choice of products yet.
What to eat before bed
Although this is easier:
- if you are on a low-calorie diet, then you need to immediately allocate the calorie norm for a glass of kefir 30 minutes before bedtime (kefir “slips” quickly, the stomach does not digest it for a long time)
- if you are on a low-carb diet, then it is better to eat cheese or boiled eggs(possible without yolk) a couple of hours before going to bed. The amount should be such that you just bring down the feeling of hunger, and not overeat. You can’t say more precisely here, because our bodies are too different to prescribe any one specific portion)
- if your diet is vegetable, then you can eat a couple of fresh cucumbers or carrots an hour before bedtime. Previously, it is not necessary, because vegetables are also digested fairly quickly.
Well, like the main points noted. While writing this article, thoughts came to writing articles about a low-calorie diet with detailed description choice of products and about the importance of water for weight loss. So, look in the other day, I will write a couple more useful articles.
And for today I have everything. Thank you for your attention.
Some experts advise to eat at least 5 times a day, others say that in no case should you eat more than 3 times. Still others insist that two meals a day, or even a single meal, are enough for a person. So which one is right? Let's try to figure this out.
5 times a day
Many modern nutritionists say that you should eat 5 times a day. Required condition Portions should be small. Thus, at each individual meal, the stomach has to cope with less food compared to three meals a day, which should reduce the load and improve digestion.
In practice, the conditions for reducing the amount of food are often not observed, or two snacks are added to the three main meals. However, it is difficult to blame people for this: the same theory claims that in no case should you bring the body to severe hunger, otherwise nearest appointment food you are in danger of overeating.
Some nutritionists and fitness trainers go even further, advising to eat 6 times a day, i.e. about every 2 hours.
Thus, considering hunger as a terrible enemy, a person does not allow himself to be completely hungry. . A digestive system instead of receiving unloading, is in constant work . However, some nutritionists and fitness trainers go even further, advising to eat 6 times a day, i.e. about every 2 hours.
3 times a day
Three meals a day became a classic long before five meals became popular.
With three meals a day, the interval between meals is approximately 5 hours, and actually 4, since you spend an hour eating food.
Your working day is broken only once - during lunch, the rest of the time you can concentrate on business and forget about everything else.
If you fail to do this and you feel hungry again an hour after eating, this is not a reason to think about switching to five meals a day - the problem lies in your menu. Most likely, this is an excess of fast carbohydrates, which are rich in White rice, pasta, potatoes, confectionery, bread.
Another reason to be wary of a diet with small intervals between meals is the loss of control over hunger. For some two hours, you simply will not have time to really get hungry. It may seem to you that you are hungry again, but most likely it is psychological hunger. If you allow yourself to eat 5 times a day, it will be very difficult to refuse the next meal, even if you do not actually need it. In addition, if you do not prepare food in advance for the whole day, you will always think about what you would like to eat, and this will only increase your appetite.
Three meals a day makes be critical of your diet because you know that if you eat something that does not make you feel full for a sufficient period, then you will have to suffer from hunger until the next meal. Considering that products that have such an effect are harmful to both the figure and health, the need to limit them will only benefit you.
If you allow yourself to eat 5 times a day, it will be very difficult to refuse the next meal, even if you do not actually need it.
Short-term hunger in itself does not bear any harm. When the digestive system has finally completed the digestion of food, the body switches into cleansing mode. If skipping one meal ends with overeating, the cause should be sought in your diet. What makes you so hungry? Hardly fresh vegetables and fruits.
2 times a day
Until the beginning of the 19th century, people ate 2 meals a day. The first meal was at about 10 o'clock in the morning, at the same time a person woke up with the sunrise. Dinner was around 6pm. Thus, a fairly large interval of time was obtained between meals.
In the morning they ate only whole grain bread with water, and in the evening it could be the same. Incompatible types of food did not mix with each other and what was eaten was natural. This is another confirmation that the proper diet food is digested efficiently, and a person does not need to consume it non-stop.
1 per day
The ancient Greeks and Romans ate once a day. This can be verified by studying historical sources. For ancient Persia and ancient Israel, such nutrition was also characteristic.
At the same time, it cannot be said that people in those days were fat. But this, according to nutritionists, threatens those who eat "not often enough."
For the sake of justice, it is worth saying that ancient people, as a rule, ate raw food accordingly, these were mainly fruits, vegetables and nuts. And products such as meat were very rarely present in the diet of ordinary people.
What conclusions can be drawn?
- Not only the number of meals per day is of great importance, but also what exactly you eat.
- A moderate number of meals makes you take your diet more seriously and makes it possible to use up what you ate last time, while with 5-6 meals a day you will not have time to get hungry.
- Do not be afraid of a strong feeling of hunger. If skipping one meal leads to overeating, this is an occasion to reflect on your diet.
How many times a day do you eat?
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