When starting to plan weight loss, many people will look for methods that are easy to implement and can see the fastest results.However, choosing the wrong method can lead to many harmful effects, not only does not lose weight successfully but also causes many other dangers for the body.So, the balance of nutrition, how to control weight is both effective and healthy to ensure that everyone needs to pay attention.
In recent years, the "One Meal A Day" diet (Omad - only one meal a day) has become one of the methods of weight loss that many people are interested and applied.With a busy schedule, not having much time to exercise, the cutting of a diet is considered to be more reasonable.
Basically, to lose weight effectively, we must create an energy deficit, by increasing the amount of calories burning and reducing the amount of calories consumed.Omad is considered an extreme "variant" of interrupted fasting, the performers will control the amount of food intake at the lowest level and do not eat anything for most of the rest of the day.
Despite its clear and faster effect than some other traditional weight loss methods, the omading diet can still cause some side effects for the body and not everyone should follow.This method.
Doctor Phan Thi Bao Nga (BECAMEX International Hospital Nutrition) said:“Eating 1 meal/day is not an optimal method to lose weight but still maintain health and ensure nutritional balance.The more optimal method is to divide the diet into small meals a day to maintain a stable energy level and reduce the burden on the digestive system. ”
If you still want to pursue the OMAD regime for a quick weight loss effect, the doctor recommends choosing food and the time of eating during the day is important to optimize the benefits of OMAD.You should choose to eat 1 meal at noon or evening.However, you should eat at least 3-4 hours before going to bed to avoid the feeling of bloating, indigestion, or affecting sleep.
Besides, because there is only one meal of the day, the choice of food should focus on adequate and balanced nutrition.You need to ensure adequate protein, healthy fat, complex carbohydrates, along with vitamins and minerals.
The doctor reminds people who perform the OMAD weight loss method should carefully monitor the calories, if the body feels too tired when eating 1 meal/day, you should stop and ask for an expert's opinion.
In particular, people with stomach and gastrointestinal diseases, people with diabetes, cardiovascular disease, people suffering from eating disorders, pregnant and lactating women, and lactation,People who have jobs or often have activities that require high health and energy ... are all recommended cases not to implement OMAD weight loss method.
Eating not enough meals, in the long run will cause the body to lack energy and mental fatigue, drowsiness, between meals with long distance leading to a feeling of hunger afterwards more intense.In addition, the gastrointestinal fluid in the stomach secretes without food to neutralize can damage the stomach lining, causing stomach ulcers.In particular, many people when implementing the "1 -day" method tend to eat a lot at that meal to store energy for the next long -term fasting time.
“If you maintain the habit of eating a large amount of food in each meal for a long time, you can change the digestion of the stomach, making the body accustomed to receiving a large amount of food.This can lead to more hunger or more appetite in the future ”,Doctor Phan Thi Bao Nga warned.
Therefore, in order to lose weight healthy, maintain good health and prolong life, experts recommend that people should eat three meals a day according to the principle of calories cutting., eat on time and regularly.The amount of food and nutrients may vary, depending on the nutritional needs from time to day by day of the body.
"3 meals a day" sounds a lot, making people often feel afraid of the amount of food loaded into the body.However, in reality, how many meals a day still need to be based on the lifestyle and intensity of each individual.For example, a high -intensity sports player needs to eat enough powder before training, to ensure adequate energy during training.
Naturally, when eating three meals a day, we should still control the total amount of calories loaded into the body.No matter what age, you should only eat about 70-80% at dinner.This state is very suitable for the physical health of most people, not eating too much will reduce indigestion, nor do the body be hungry or produce cravings.
When implementing the methods of weight loss, whether "1 day" or "3 meals", the feeling of hunger and fatigue at first is possible.The doctor recommends that people should cut the amount of food in meals slowly, giving the body time to adapt.In addition, adequate water, eating lots of green vegetables, focusing on working or participating in other activitiesAlso effective ways to help yourself forget and overcome the feeling of hunger.
Infographic: Nguyen An