Must see for weight loss: The truth about eating multiple meals, which can help you lose 10 pounds per month

It is said that many people use excessive diet to lose weight, but only one in ten can really understand the way. Who is telling the truth about those marketing accounts that claim "eating less and more can accelerate metabolism" and the traditionalists who insist on "three meals a day is scientific"? Let's take a look at this fried topic with a microscope today. Maybe the meal replacement stick you've stocked up in your drawer should be eaten in a different way.

1. Can eating less and more meals really increase metabolic rate?

1. Mathematical problems of basic metabolism

The human body does indeed produce heat consumption when digesting food, which is professionally known as the food heat effect. But eating five small meals consumes more calories than three main meals, roughly equivalent to walking for three minutes. To create a heat gap with this, it's more practical to replace milk tea with plain water.

2. Insulin roller coaster risk

Every meal stimulates insulin secretion. Frequent eating means that blood sugar levels are like riding a roller coaster, which may trigger a stronger sense of hunger. Some people's appetite regulation mechanisms may be disrupted, resulting in an awkward situation of "getting hungry the more you eat".

2. The key is not the number of meals, but these details

1. Priority of protein

Similarly, eating chicken breast and biscuits in six meals can have vastly different effects. High protein foods can prolong satiety, and it is recommended to pair 20-30 grams of high-quality protein with each meal. Boiled eggs or steamed fish are good choices.

2. The Mystery of Eating Window

Control eating within 8-10 hours throughout the day, and maintain fasting for the rest of the time. This time constraint method can fully reduce insulin levels and potentially improve fat metabolism efficiency. Night snack enthusiasts should pay special attention.

3. Different strategies for two types of constitution

1. Hungry type. People who are prone to low blood sugar can prepare some emergency snacks, such as 10 original almonds or small pieces of cheese. The key is to treat meal refills as "emergency fuel" rather than a fixed procedure.

2. Greedy eaters should pay attention to the red line.

People who can't stop eating when they see food should instead strictly adhere to a three meal system. The multi meal system may become "eating multiple meals", which can increase dietary fiber during meals, such as half a bowl of blanched broccoli.

4. Three major pitfalls in practice

1. Heat accumulation blind spot

Many people consider adding extra meals as an "extra quota", but in fact, all the food consumed must be included in the total calories. When recording your diet, don't miss those seemingly harmless nuts.

2. Misunderstandings in ingredient selection

The so-called healthy snacks may be sugar coated bullets, and a popular cereal stick actually has a sugar content comparable to chocolate. Learn to read the nutrition chart and be cautious of carbohydrates that exceed 15 grams.

3. psychological compensation effect

The idea of "eating healthy for one meal and indulging for the next" is the most dangerous. Research has found that this mindset can lead to an additional 20% calorie intake in the future, equivalent to half an hour of free exercise on a treadmill. Don't be kidnapped by the dogma of "eating six meals a day", finding the rhythm that suits you is the king. Tomorrow morning, let's do an experiment: replace cookies with protein bars as an extra meal and feel the difference in satiety. Change may start from this moment.