Nutrition rules >>>> Calorie distribution throughout the day

Calorie distribution throughout the day.

The generally accepted calorie distribution pattern is described by the formula 25% -50% -25%. This means that a quarter of all calories that will be consumed during the day should come from breakfast, two quarters of the total calories come from lunchtime, and the remaining quarter of the total calories will come from dinner. But adjustments can be made to this scheme: it is better to consume most of the high-calorie food before the middle of the day, since during this period the body is most active and needs more energy. Towards the evening, the need for energy replenishment decreases, therefore, for the period from lunch to evening, less high-calorie foods are included in the diet.

Aside from numbers and calculations, in simple terms, foods containing carbohydrates and fats in large quantities are best consumed in the morning until lunchtime. Dreams of pastries, cakes, cookies, ice cream, fried chicken, chips and other "wonderful" products are best not put off until the evening, but realized before lunch or at lunchtime. It is better to eat a hearty meal in the morning, and spend the evening with light lean snacks.

It should also be borne in mind that the digestion time of foods is different: proteins are utilized by the body within one to two hours, fats - within five to six hours, the time of assimilation of carbohydrates depends on which carbohydrates were consumed: “complex carbohydrates are absorbed slowly, simple carbohydrates - at lightning speed. Some foods are practically not digested, but they will occupy the stomach for a long time, imitating satiety (for example, mushrooms are digested as long as meat, but they have no special energy value). Cereals and legumes are poorly digested in the afternoon and evening.

At night, the process of recycling food does not stop, but slows down, for this reason, at night (if you feel hungry) it is better to consume light foods (kefir, boiled vegetables, baked fruits). Meat is not consumed at night, it is poorly digested and can cause sleep disturbances, congestion in the intestines.

Physical efforts, which are planned during the day, are of great importance in the distribution of calorie content. If the day is going to be difficult due to high physical exertion, then nutrition during this period should be high-calorie, and a sedentary lifestyle and minimal physical activity require a low-calorie diet. When the goal is to reduce weight, then the calorie content of foods should be selected in such a way that the energy expenditure exceeds the calories consumed.