If you are worried about your figure, but can’t limit yourself in food, you can’t limit it. There are rules, adhering to which, you can allow yourself to eat what you want, but not get fat. And in some cases - and lose weight.
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The amount of possible food eaten depends, first of all, on the metabolism. Namely - from your body type. It can be defined in various ways, even visually. One way is to measure your wrist circumference in centimeters. There are 3 types:
- Ectomorph. Wrist girth 15-17.5 cm.
These are people with thin bones, a thin physique, long limbs, a small percentage of fat and very small muscles. They can eat what they want and how much they want (when playing sports), because due to the fast metabolism they quickly lose fat, but with it the muscle mass, which they gain with great difficulty and only with proper training and proper nutrition;
- Mesomorph. An ideal body type for bodybuilding. Wrist girth 17.5-20 cm.
Such people build muscle mass quite quickly. They look sporty and aesthetically pleasing. The percentage of fat, although greater than that of ectomorphs, is also low. Its mesomorphs can be reduced by training. Here you already need to monitor the diet;
- Endomorph. Wrist girth over 20 cm.
This type has a thick bone. These people are quite large. They quickly gain muscle mass, and also very quickly gain subcutaneous fat. It is very difficult for them to lose weight.
The nutrition system below will be great for ectomorphs and mesomorphs. And the former will even be able to "dry." Endomorphs still need to keep track of how much and what they eat.
1 principle. Post Workout Nutrition
No matter what your workout, do not eat after it for 2 hours. Also, you do not need to drink any drinks, only clean water;
2 principle. Division of desserts into "delicious" and fruits, berries
- Eat all sweets (chocolate, cookies, cakes, etc.) in the morning. And the sooner you wake up, the better. The main thing is that your digestion is normal and normal perceives everything eaten;
- Fruits and berries should be eaten at lunch.
If you are an endomorph, then lunch should be no later than 12 noon. If you are an ectomorph - no later than 2 hours.
The amount of fruits and berries eaten does not play a special role if you are not an ectomorph or mesomorph on a dryer. The exception is, again, endomorphs who need to monitor nutrition;
Principle 3. Exclusion from the diet of slow carbohydrates
If you want to eat a lot of excess, you need to exclude slow carbohydrates from your diet, as there will be many fast;
Principle 4. Evening meals
If you want to eat excess during the day, then you should limit yourself in the evening. Evening meals are an essential part of the diet if you eat everything you allow yourself. Here you need to be very strict on yourself and your desires, because any violation affects badly.
Make the last full meal at 16: 00-17: 00. And 3-4 hours before bedtime, you should not eat anything except protein foods, fiber foods. Dairy products should also be removed from the evening diet.
This method works differently for everyone. You must use the trial method to choose for yourself the most suitable and individual nutritional scheme that will meet your requirements.