If you are worried about your figure, but cannot limit yourself in food, you can not limit yourself. There are rules, adhering to which, you can afford to eat what you want, but at the same time not get fat. And in some cases - and lose weight.
The amount of possible food eaten depends primarily on metabolism. Namely - on your body type. It can be identified in a variety of ways, even visually. One way is to measure the circumference of your wrist in centimeters. There are 3 types:
Wrist circumference 15-17.5 cm.
These are people with thin bones, lean 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 rapid metabolism, they lose fat very quickly, but with it the muscle mass, which they gain with great difficulty and only with proper training and proper nutrition;
Ideal body type for bodybuilding. Wrist circumference 17.5-20 cm.
Such people build muscle mass quite quickly. They look sporty and aesthetically pleasing. The percentage of fat, although higher than that of ectomorphs, is also low. Its mesomorphs can be shortened through training. Here you already need to monitor nutrition;
Wrist circumference over 20 cm.
This type has a thick bone. These people are quite large. They quickly gain muscle mass and also gain subcutaneous fat very quickly. It is very difficult for them to lose weight.
The food 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.
Principle 1. Post-workout nutrition
Regardless of your workout, do not eat for 2 hours after it. Also, you do not need to drink any drinks, only clean water;
Principle 2. Separation of desserts into "snacks" and fruits, berries
- Eat all sweets (chocolate, cookies, cakes, etc.) in the morning. And the sooner you wake up, the better it will be. The main thing is for your digestion to be normal and to take everything you eat normally;
- Fruits and berries should be eaten at lunchtime.
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 drying. The exception is, again, endomorphs, who need to monitor their nutrition;
Principle 3. Elimination of slow carbohydrates from the diet
If you want to eat a lot of excess, you need to exclude slow carbohydrates from your diet, as a lot of fast ones will come;
Principle 4. Evening meals
If you want to eat too much during the day, then you should limit yourself in the evening. Evening meals are an essential part of your diet if you are eating whatever you are allowed to eat. Here you need to be very strict with yourself and your desires, for any violation has a bad effect.
Make the last full meal at 16: 00-17: 00. And 3-4 hours before bedtime, you should not eat anything other than protein foods, foods with fiber. Dairy products should also be removed from the evening diet.
This method works differently for everyone. You must try by trial to select the most suitable and individual power scheme for yourself, which will meet your requirements.
