Walter Potenza
The brief message sponsored by our agency Mediterranean Diet 21
For a while, I have been hearing about meal skipping. We seem to trust, and try anything to confront weigh-loss, but often the reality proves otherwise. Let’s see If I can explain what happens when we follow this falsified myth.
According to one of the most rooted and shared beliefs in weight loss, skipping meals is a beneficial technique for losing weight because of the common belief that by depriving the body of calories and nutrients, you can achieve a reduction in fat mass.
For breakfast, a coffee and go, a seasoned salad for lunch, eating only for dinner, etc.: all these behaviors reduce the calories ingested, lose weight, but often it is just water and lean mass, not fat. However, the weight loss does not last long because the metabolism adapts to the caloric constraints implemented and reduces its activity.
And even if you only eat 1000 calories a day, you will lose very little fat, and you will be starving. Therefore, the belief that skipping meals is an effective method of weight loss is devoid of scientific foundation.
The scientific truth is another and based on the deficiency of calories and nutrients.
When we do not eat a meal, our body reacts by manifesting a physiological drop in glucose (blood sugar), which brings two distinct “side effects.” On the one hand, we have an irrepressible desire for food, particularly carbohydrates, because of restoring sugar to normal levels. The habit of skipping meals, in the long run, causes us to lose lean mass (muscles), also creating a slowdown in metabolism.
Eating regularly and dedicated attention may help lose weight.
If we consume the right calories every day in three main meals (breakfast, lunch, and dinner) and two snacks, glucose levels stabilize, and we are more likely to follow a healthy diet suitable for weight loss. To lose weight, you need to respect your energy balance and not introduce more calories. Follow a low-calorie diet comprising 5-6 small meals a day, preferring foods with a reduced content of added fats and sugars complemented with the right amount of protein.
What to do to lose weight
To get a correct and lasting weight loss, you must first adopt a balanced diet, complete with all the macro-and micronutrients and easy to follow, with meals scheduled every three to four hours. It is advisable to practice at least half an hour of aerobic physical activity every day (jogging, cycling, swimming, dancing, etc.), 300 minutes of training per week is desirable.
Remember: Skipping meals to lose weight is unhealthy and above all, not a practical choice.
Thanks for reading it. Eat safe and wear a mask! Ciao Chef W
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