ПростоЕМ - ваш помощник в управлении весом

ваш помощник в управлении весом

Как лучше распределить еду в течение дня?

бюджет нужно распределить так, чтобы ни в один период времени тело не ощущало признаков острого голода -
головокружения, раздражительности и/или головной боли - бОльшую часть бюджета распределить на основные приемы пищи и 3-5 пЕ оставить на перекусы

перекус - это что-то совсем небольшое, и нужен не для того, чтобы наесться, а чтобы снять острый голод, если вдруг возникнет; признаки острого голода - головокружение, раздражительность, головная боль

на практике, бюджет удобнее всего распределить равномерно, на 3-4 приема пищи (без учета перекусов) - например,

бюджет в 20 пЕ можно распределить по 3-м приемам пищи так: 5+5+5 и еще 5пЕ оставить на перекус,
бюджет в 24 пЕ можно распределить так: 7+7+7 и еще 3пЕ остается на перекус

лучше, если схема распределения получится простой, тогда вы сможете легко ее запомнить и в каждый прием пищи заранее будете знать, сколько съесть и когда остановиться,
иначе, если ориентироваться за столом только на наступление сытости,
то в нужный для снижения веса бюджет питания скорее всего попасть не удастся

бюджет расчитан на дефицит питания, поэтому тело сытости почти не испытывает (равно как и голода тоже не стоит допускать),должна ощущаться легкая недостаточность, -
во время снижения веса мы находимся в "промежутке" между сытостью и голодом,
если такое ощущение есть - значит мы на верном пути

источники

Effects of meal frequency on weight loss and body composition: a meta-analysis
Brad Jon Schoenfeld Alan Albert Aragon James W. Krieger Nutrition Reviews, Volume 73, Issue 2, 1 February 2015
https://academic.oup.com/nutritionreviews/article-lookup/doi/10.1093/nutrit/nuu017
https://www.ncbi.nlm.nih.gov/pubmed/26024494

Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet.
Cameron JD1, Cyr MJ, Doucet E.
https://www.ncbi.nlm.nih.gov/pubmed/19943985
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/increased-meal-frequency-does-not-promote-greater-weight-loss-in-subjects-who-were-prescribed-an-8week-equienergetic-energyrestricted-diet/2CF0DB15A695D6C9F837FB24E16DA3D7

Effect of the pattern of food intake on human energy metabolism.
Verboeket-van de Venne WP1, Westerterp KR, Kester AD.
https://www.ncbi.nlm.nih.gov/pubmed/8399092

Increased meal frequency attenuates fat-free mass losses and some markers of health status with a portion-controlled weight loss diet.
Alencar MK, Beam JR, McCormick JJ, White AC, Salgado RM, Kravitz LR, Mermier CM, Gibson AL, Conn CA, Kolkmeyer D, Ferraro RT, Kerksick CM.
https://www.ncbi.nlm.nih.gov/pubmed/25862614

High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women.
Jakubowicz D1, Barnea M, Wainstein J, Froy O.
http://onlinelibrary.wiley.com/doi/10.1002/oby.20460/full
https://www.ncbi.nlm.nih.gov/pubmed/23512957

Beneficial effect of high energy intake at lunch rather than dinner on weight loss in healthy obese women in a weight-loss program: a randomized clinical trial.
Madjd A, Taylor MA, Delavari A, Malekzadeh R, Macdonald IA, Farshchi HR.
http://ajcn.nutrition.org/content/104/4/982.long
https://www.ncbi.nlm.nih.gov/pubmed/27581472

Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women.
Farshchi HR, Taylor MA, Macdonald IA.
https://www.ncbi.nlm.nih.gov/pubmed/15085170

Effect of meal frequency on the thermic effect of food in women.
Kinabo JL1, Durnin JV.
https://www.ncbi.nlm.nih.gov/pubmed/2387273

The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults
James A Betts, Judith D Richardson, Enhad A Chowdhury, Geoffrey D Holman, Kostas Tsintzas, and Dylan Thompson
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4095658/
https://www.ncbi.nlm.nih.gov/pubmed/24898233

Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter.
Taylor MA, Garrow JS.
https://www.ncbi.nlm.nih.gov/pubmed/11319656

A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults
Kim S Stote, David J Baer, Karen Spears, David R Paul, G Keith Harris, William V Rumpler, Pilar Strycula, Samer S Najjar, Luigi Ferrucci, Donald K Ingram, Dan L Longo, and Mark P Mattson https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/
http://ajcn.nutrition.org/content/85/4/981.long

Snacking frequency in relation to energy intake and food choices in obese men and women compared to a reference population.
Bertéus Forslund H, Torgerson JS, Sjöström L, Lindroos AK.
https://www.ncbi.nlm.nih.gov/pubmed/15809664

The impact of eating frequency and time of intake on nutrient quality and Body Mass Index: the INTERMAP Study, a Population-Based Study.
Aljuraiban GS, Chan Q, Oude Griep LM, Brown IJ, Daviglus ML, Stamler J, Van Horn L, Elliott P, Frost GS; INTERMAP Research Group.
https://www.ncbi.nlm.nih.gov/pubmed/25620753
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380646/

Dietary pattern as a predictor of change in BMI z-score among girls
O M Thompson, etc.
https://www.nature.com/ijo/journal/v30/n1/full/0803072a.html

The time of day of food intake influences overall intake in humans.
de Castro JM.
http://jn.nutrition.org/content/134/1/104.long
https://www.ncbi.nlm.nih.gov/pubmed/14704301

The role of breakfast in the treatment of obesity: a randomized clinical trial.
Schlundt DG1, Hill JO, Sbrocco T, Pope-Cordle J, Sharp T.
https://www.ncbi.nlm.nih.gov/pubmed/1550038

Eating patterns and dietary composition in relation to BMI in younger and older adults.
Howarth NC1, Huang TT, Roberts SB, Lin BH, McCrory MA.
https://www.ncbi.nlm.nih.gov/pubmed/16953255

Portion size of food affects energy intake in normal-weight and overweight men and women.
Rolls BJ1, Morris EL, Roe LS.
https://academic.oup.com/ajcn/article/76/6/1207/4689551
https://www.ncbi.nlm.nih.gov/pubmed/12450884

The Contribution of Expanding Portion Sizes to the US Obesity Epidemic
Lisa R. Young, PhD, RD and Marion Nestle, PhD, MPH
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1447051/

Variety enhances food intake in humans: Role of sensory-specific satiety https://www.sciencedirect.com/science/article/abs/pii/S0031938409000407

Appetite and energy balancing.
Rogers PJ, Brunstrom JM.
https://www.sciencedirect.com/science/article/pii/S0031938416301196?via%3Dihub#bb0035
https://www.ncbi.nlm.nih.gov/pubmed/27059321

Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency.
Smeets AJ, Westerterp-Plantenga MS.
https://www.ncbi.nlm.nih.gov/pubmed/18053311

A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults
Kim S Stote, David J Baer, Karen Spears, David R Paul, G Keith Harris, William V Rumpler, Pilar Strycula, Samer S Najjar, Luigi Ferrucci, Donald K Ingram, Dan L Longo, and Mark P Mattson
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/

Meal frequency and energy balance.
Bellisle F, McDevitt R, Prentice AM.
https://www.ncbi.nlm.nih.gov/pubmed/9155494

Longitudinal study of skipping breakfast and weight change in adolescents.
Berkey CS, Rockett HR, Gillman MW, Field AE, Colditz GA.
https://www.ncbi.nlm.nih.gov/pubmed/14513075?dopt=Abstract&holding=npg

What is the role of portion control in weight management?
B J Rolls
https://www.nature.com/articles/ijo201482

Just a bite: Considerably smaller snack portions satisfy delayed hunger and craving
Elen van Kleef, Mitsuru Shimizu, Brian Wansink
https://www.sciencedirect.com/science/article/abs/pii/S0950329312001188