Grazing is a new trend in dietetics

Recently, nutritional systems based on the concept of grazing have become a popular new trend in dietetics. This diet involves frequent snacking and thorough chewing of food, which allows you to lose weight painlessly for both the body and the psyche. The grazing diet can be especially useful for those who want to lose weight but are not ready for strict diets or calorie counting. In addition, by adhering to such a nutritional system, a person begins to feel much better both physically and emotionally.

The basic principle of grazing is that it reduces the daily calorie intake by an average of 10-15%. Regular snacking helps reduce hunger and prevent overeating. The more often a person eats, the fewer calories he needs to feel full. In addition, grazing helps to normalize the functioning of the gastrointestinal tract, increase efficiency and slow down the aging process.

In order to adhere to grazing correctly, you need to follow several rules. Firstly, the main rule of grazing is to always stay full. To do this, it is important to eat often - 5-6 times a day. Secondly, an equally important rule is to eat slowly, chewing your food thoroughly. The breaks between meals should be approximately the same, ideally no more than 3 hours. The caloric content of portions should be equal, and the diet should be balanced.

A sample grazing diet menu might look like this:

1. First breakfast: 100 g of any whole grain porridge (for example, oatmeal, rice, buckwheat), to which you can add a spoonful of natural yogurt or a teaspoon of vegetable oil;
2. Second breakfast: any fruit (apple, orange, tangerine) and a few nuts;
3. First lunch: 150 g of any lean meat and the same amount of stewed vegetables;
4. Second lunch: 200 ml of any vegetable soup;
5. Afternoon snack: 150 g low-fat cottage cheese;
6. Dinner: 100 g of fish and vegetable salad.

Ideal foods for snacking are fermented milk drinks, cottage cheese, slices of bran buns, grain breads, cereals, muesli. For those who work in an office, it is convenient to gnaw small pieces of grain bread or vegetables right during work at the first hint of hunger.

Despite the many beneficial properties of the grazing diet, you should consult a nutritionist before starting to adhere to it. Each body is individual, and what suits one may not suit another. It is also important to remember that diet is not the only factor influencing health, and to remember to exercise regularly and get enough sleep.