A funny word, “grazing,” is similar to “gnawing.” And for good reason: this is exactly what adherents of the new weight loss trend are doing. However, in the West it is new, but many of us are very familiar, only under a different name.
The term “grazing” appeared in Western nutrition publications last year. Scientific luminaries and practicing specialists unanimously assured that the new method of losing weight is extremely effective, physiological and does not cause any pain to those losing weight. Quite the contrary. Because instead of tightening your belt, you need to eat as often as possible - at least 6 times a day, or every two hours! That’s why grazing comes from the English “graze” - “graze”.
In general, chew continuously, like a cow in a pasture, and you will have happiness, beauty and health to boot.
Of course, eating a full meal 6 times a day does not help you lose weight. The secret is to replace your usual three-course meals with regular snacks. Learned? Well, of course - this is fractional nutrition! Probably everyone has read and heard about it, but few have tried it. Because somehow I can’t believe it - how can you lose weight from continuous chewing?
Can! - nutritionists around the world chant in unison. There will be nothing but benefit from fractional nutrition. We can say that now it has been rebranded - and under the new name “grazing” it is ready for use by all those losing weight.
What is this method
Despite the fact that the term is new to most, it is difficult to call grazing a fashionable trend of our time. Its official scientific justification, formed by Japanese specialists, has existed for quite a long time.
During research, doctors noticed that as soon as the process of digesting food is completed, the body almost immediately begins to produce a peptide hormone. It is he who affects our feeling of hunger, and therefore is the main culprit of constant overeating.
After a series of tests, doctors determined that to maintain the feeling of hunger at an optimal level, split meals are necessary (eating frequently, but in small quantities). This is how the grazing diet appeared, the essence of which is short pauses between numerous snacks.
Description of the diet
The main principle of this method is fractional nutrition - eating small portions at least six times a day. The name of the method is given by analogy with the constant process of chewing: from English “graze” is translated as “graze”. Frequent snacks are not accompanied by hunger and a feeling of discomfort, which means there are no breakdowns or diet violations. The body is protected from stress and does not artificially slow down the process of losing weight. In addition, the grazing diet improves digestion - small amounts of food are much easier to digest. When a person does not overeat, he maintains tone and high performance, and any activity increases the body’s energy consumption.
Differences in grazing
A significant part of modern diets is aimed at some kind of restrictions, despite the fact that “very thin” movie and show business stars will convince you of the opposite. Almost all nutritionists in the world agree that any diet is, first of all, a strict limit on food and drinks, sometimes implying exceptions to the rules.
Grazing is the opposite of classic diets, because it absolutely does not limit you either in food products or in the methods of their preparation, which is fully consistent with the rules of official dietetics.
How does this manifest itself in practice? In frequent meals, when instead of a 3-time (classic) daily diet, you switch to a 6-time diet. At the same time, a small limit in grazing (as in any medical nutrition) is set on the consumption of excessively fatty and fried foods, confectionery and fast food.
What foods should you exclude?
This set of weight loss measures does not have strict dietary restrictions; you are allowed to consume a large number of foods, but do not think that you can eat everything. While grazing, you need to avoid:
- fried meat, vegetables, food cooked in a deep fryer;
- semi-finished products with preservatives and flavorings that stimulate appetite;
- fast food products
- baked goods, cakes, sweets, products made from yeast dough;
- any fatty foods;
- alcohol;
- smoked meats
The diet is based on natural food and the maximum removal from the diet of foods high in fat, which are then deposited on the sides, hips, and waist. All alcohol-containing drinks should be completely excluded from the diet, since alcohol stimulates appetite and causes the liver to work harder, processing incoming toxins.
Essence and rules
In order to prevent the hormone ghrelin from being released in excess and to encourage us to eat as much as possible, meals are divided, as mentioned above, 6 times. At the same time, traditional breakfast, lunch and dinner will be full meals, and the other three times will be small snacks in small portions.
Like any other diet, grazing also implies certain rules:
- Leisurely eating. Prolonged digestion of food helps the body better distribute nutrients, which means there will be no accumulation of extra pounds.
- Snacks every 3 hours. This is the main principle of the grazing diet, which helps to “keep” the peptide hormone at an optimal level.
- The maximum number of kilocalories is 1800 per day. At the same time, 400 Kcal are allocated for breakfast, 200 Kcal for lunch and dinner, and the same amount for small snacks (lunches).
Menu
If you have not encountered the grazing diet in the past, then for the first time it is preferable to choose a lighter diet, since you need to get used to the new regime.
Option #1
For breakfast: oatmeal with water and milk. To make the taste of the dish more pleasant and sweeter, you can add half a grated apple or pear.
Snack: 2 any exotic fruits (it is preferable to choose kiwi, since its juice and pulp have fat-burning properties).
For lunch: light salad with vegetables and boiled chicken. You can only season with lemon juice. Not a gram of vegetable oil, sour cream or mayonnaise!
Snack: 150 grams of steamed fish.
For dinner: boiled jacket potatoes and a vegetable salad of tomatoes, cucumbers, bell peppers and onions. For a greater concentration of vitamins, it is recommended to add lettuce leaves.
Snack: natural yogurt with added fruit (optional).
Option No. 2
For the more advanced - those who are already accustomed to an unusual diet, a second version of the grazing diet menu is offered, which completely excludes traditional meals and is based exclusively on 6 snacks a day.
1 snack: white bread with a small piece of cheese.
2nd snack: oatmeal on water with the addition of fruits or berries.
3rd snack: 2 unsweetened cookies. For drinks, you can choose freshly squeezed vegetable or fruit juice or tea without sugar.
Snack 4: Steamed vegetables.
5 snack: cottage cheese.
6th snack: yogurt with a few pieces of dark chocolate.
7 snack: fruit and berry salad.
In order for the diet to be more effective, it is recommended to choose low-fat foods. You don’t have to limit yourself to drinks: any herbal teas, natural yoghurts, mineral water, fruit and vegetable juices - in a word, everything that you find tasty and suitable for the meal.
The benefits and harms of grazing
How is such a diet beneficial for the human body?
The clear advantages of the grazing diet include the following:
- it is easily tolerated, since it completely eliminates fasting to the point of exhaustion and partial malnutrition, which are integral rules of many modern diets;
- weight loss is much easier, since the body is not in a stressful situation, which means that the process of accumulating excess weight is reduced to zero;
- the presence of a large number of vitamins and minerals in the menu has a positive effect on overall health: metabolism accelerates, harmful substances are eliminated, and good skin and hair condition is achieved.
The only disadvantage of the grazing diet is that it is not aimed at accelerating weight loss, which means it is not suitable for those who want to quickly and effectively lose 15 kilograms in a week. A balanced diet only helps you avoid gaining pounds, and in combination with exercise and sports, you achieve the maximum effect - an ideal figure and a healthy body.
Additional procedures of the grazing diet
Unfortunately, the process of losing weight is often accompanied by some negative consequences. One of them is the formation of stretch marks on the skin, as well as loss of elasticity of the skin.
The best way to deal with such a problem is to prevent it in the first place. This is why it is recommended to accompany diets with physical activity. But not all methods of losing weight provide us with adequate nutrition, which allows us to carry out intensive training without risk to our health.
Therefore, other ways to combat sagging skin and stretch marks are recommended. You can use creams, oils, lotions and other cosmetic and natural products. They perfectly moisturize the skin and nourish it with useful components, so that it will remain elastic and beautiful.
Massage also has a very good effect on the skin. You can do it yourself using the same creams, oils, etc.
Wraps are especially popular today. All you need for them is a certain mixture and cling film. Mixtures can be very different - with the addition of coffee, honey, fruits, essential oils, etc. This procedure will help not only increase the elasticity of the skin, but also reduce the volume of problem areas of the body.
Once every one or two weeks it is recommended to visit the sauna - it also has a very beneficial effect on the condition of the skin, as it perfectly cleanses it. In addition, the sauna helps remove excess fluid from the body, so you can also achieve weight loss.
The grazing diet has very positive reviews from those who have lost weight.
Reviews
Inna Alexandrovna (36 years old):
“My weight began to rise rapidly immediately after the birth of my second child. Postponing a healthy lifestyle “for tomorrow,” I reached a record weight of 76 kilograms, while before pregnancy my weight was only 57 kilograms. Excess weight caused deterioration in my health, as a result of which I had to quit my job and was forced to become a housewife, which, frankly, I always feared. Having decided that it was time to take care of myself, I found a grazing diet on the Internet, which I decided to try. Of course, initially changing habits was difficult, but after a week I began to get used to the new diet and even noticed for myself that sticking to the diet became easier every day. I’m still on the diet and am very pleased with the result: I’ve lost 8 kilograms and I’m not going to stop there.”
Viktor Petrovich (72 years old):
“I faced the problem of obesity after retirement. A sedentary lifestyle and a wife who constantly pampers her with all sorts of goodies - as a result, 65 kilograms very quickly turned into 87! Shortness of breath, apathy, and unhealthy sleep appeared. After learning about the grazing diet, I decided to try it and did not regret it. Thanks to a perfectly balanced menu, I eat both tasty and varied. The kilograms are gradually disappearing, and health problems are no longer a concern.”
Contraindications
The hunger hormone that we are going to fight with this diet is closely related to another hormone, insulin. Therefore, people suffering from diabetes should not follow such a diet. Since any fluctuations in insulin levels are undesirable for them.
Naturally, you should also give up experimenting with diets if you have an acute course of any illness.
People suffering from anorexia and excessive obesity should also be careful about this diet. Only after consulting with a nutritionist can you decide whether to live on this diet.
conclusions
Judging by the reviews, the grazing diet is not only easy to follow, but also has a positive effect on the body, cleansing and healing it.
You just have to make diet a part of your life, and the result in the form of a couple of kilograms per month will not take long. But it is small and gradual weight loss that is recognized by nutritionists as optimal and does not cause stress to the body, which is important for a stable result.
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How to eat when grazing?
Control your portions.
“A lot, but a little at a time” is the main principle . Watch how much food you put on your plate. The main thing is that the portion is small, able to quench your appetite. For each of us this value is individual. The challenge is to set the norm . To do this, you need to slowly chew every piece from your menu. At some point, we begin to understand that food does not bring pleasure, therefore, the body has received the necessary saturation.
Calculate calories.
Write down in a notepad how many calories you eat per day, and divide this amount by the number of snacks. This way you can calculate how many calories should be in one snack.
Refrigerator and its contents.
Under no circumstances should the refrigerator And in most cases this is food harmful to the body . Therefore, be sure to stock up on eggs, various yoghurts, meat, fruits and vegetables, and chicken.
