The brain and gastrointestinal tract, with the help of sensitive pathways, nerve cells, neurotransmitters, hormones and food molecules, either turn on the green light to satisfy hunger - and then we eat - or create a feeling of satiety, and we stop. This means that nutritionists do not have one proper diet plan and scientifically sound eating hours that are guaranteed to suit all people. Careful meal planning is essential for people with diabetes, eating disorders, and the elderly who, for a variety of reasons, may not eat enough and lose weight.
Body signals for proper nutrition
In food, it is best to focus on the internal signals of hunger and satiety, and this requires that food is not automatic, but took some time and at least a little attention.
It is still better to have a diet for the following reasons. All organ systems live according to the biological clock. In addition, if you eat chaotically, the gastrointestinal tract, which is subject to conditioned reflexes, will be more difficult to work. But the diet is not a tight schedule. There are no clear guidelines for how many times a day you should eat - this is influenced by too many factors. Therefore, the diet should be comfortable for the person.
To establish a relationship with food, you can follow these recommendations: during the meal, eat only at the dinner table (not working). Eliminate automatic food from your diet (driving a car, watching a movie, endless snacks and tea with colleagues); do not rush while eating and take short breaks. This makes it easier to know if you are full; do not starve yourself when food disappears from the table in a few minutes. Plan meals and eat regularly. For those who are always busy: in order not to fuss in search of food, and then eat everything in a row, be sure to bring food in the lunch box; focus on food: turn off the TV, do not read, put your phone as far away as possible; remember that there is no food that can make you lose weight. But there are foods that contain complex carbohydrates, including fiber, as well as water and protein - it keeps the feeling of satiety longer; eat a variety of foods. Try something new. Create additional taste impressions.