How long will the abundant meal leave on my stomach?

It has been assumed that fat gain in the waist region is spread over time. In fact, you probably can not gain weight from day to day, and overweight and obesity usually works for years.


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However, it is worth realizing that one incorrectly balanced, too caloric meal can in a very short time supply our fat reserves with an additional dose of spare energy. Although it will not be centimeters or kilograms, and the changes can not be seen with the naked eye, however, every next hamburger or donut almost immediately makes a brick. 

According to the prevailing belief, if you eat something unhealthy it is better in the morning, because then our body has a chance to burn the excess calories in the following times of the day. In practice, this statement is true only if within a few dozen minutes of a meal we plan intensive physical exercise. Otherwise, the energy surplus will be stored just in the area of ​​our belt. Only two to three hours will allow the body to store an extra 2 – 3 teaspoons of fat!


You can read also: Dietary fiber and weight loss


Skipping meals during a strict diet – what is it threatening?

Is it allowed to completely let go of one of the meals in the diet? Can you eat a meal at a different time than planned? What to do in the case of a family meeting, when the food fills up the whole table? Read this article and you will get answers to these questions.

The only effective way to build muscle mass and to reduce body fat is to consume the calculated amount of calories throughout the day. To calculate the caloric balance for your own body, read the topic ‘Laying a cultist diet’. Regular consumption of a fixed amount of calories is necessary for the effects to be visible from week to week. However, what to do when we know from above that we will not be able to eat a meal at a given time? Can you let it go, or is it better to move to another time? The following are ways to do in such situations.


Complete skipped meal.

Skipping the meal completely during both reduction and mass building is the worst possible solution. In the case of building muscle mass, it is perfectly understandable, but also when reducing it is not a good solution.

When building muscle mass, you should consume a calorie surplus. This means that to gain weight you need to consume more calories than the body needs. In this case, omitting any meal will result in failure to meet the required caloric pool. Frequent skipping of meals may have the opposite effect from the intended one.

It would seem that during the reduction of body fat, skipping a meal should be something quite normal, allowing you to lose unnecessary kilograms faster. However, it is not! In order to maintain the worked musculature, the body must receive the required caloric pool, so as not to cause loss of muscle tissue. In addition, in order to burn body fat, the body should receive a calorific pool at a constant level. Consuming a constant pool of calories (in this case a negative balance), you tune your body to fat burning. For example, if one day you eat 2600kcal, the next 2000kcal (it would seem that less = better), and the next back 2600kcal, can lead to the so-called. “Disorder of the body”. At this point, your own body does not know whether it should burn body fat. When receiving the original one,higher caloric pot, the body does not know whether it is only a return to the diet or the moment when the diet ends, and the period of building muscle mass begins.


What if I can not eat a meal at a given time?

The restrictive diet in the form of many meals consumed at fixed times during the day is always considered the best solution, both during mass building and reduction. Such food allows for the constant supply of muscle cells with the necessary macroelements. However, is it a good solution to move a meal or break it down to other meals? If you maintain a calorific pot during the day, small deviations should not affect the result you want to achieve.

If you know from the top of the line that you will not have time to eat a meal at a given time, there are several ways to avoid downtime. A good solution at this moment will be the consumption of a meal in the form of a carbohydrateprotein shah, eg a gainer (preparation and consumption = 2 minutes).


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However, there are situations in which there is no time to eat. In this case, change the meal plan during the day. In order to deliver the required daily caloric intake to your body, you should eat this meal at a different time (on the same day) or spread the calories from this meal to other meals. In other words, eat the larger remaining meals.

“A big party is going to be going on, there will be plenty of food!”

Family meeting, party with friends, a banquet at work – each of these meetings gives you the opportunity to consume more calories than usual. What will be the best solution in this case? Do not eat at all? Eat how much? Or maybe he would eat as usual, how would it be an ordinary meal? It all depends on the effect you want to achieve.

If this is a one-off deviation from the diet, it should not be a significant result (especially if you are in the period of building muscle mass). If you are on a reduction, treat this meal as a form of CHEAT MEAL (a meal that is not included in the calorific pot), but eat in moderation (as much as in other meals – do not overdo it). Keep other meals during the day as usual.



Remember that the basis is to keep the calorific pool constant. However, deviations from the diet in the form of a meal consumed at a different time or distributed in installments will not prevent you from achieving the planned results. One-off deviations from the diet in the form of a calorie surplus should also not affect the effect.

If your goal is a competitive form, you must control yourself fully. If, however, training at the gym is your passion, hobby – do not bother with one-off deviations. We are all human!


Second breakfast for six with a plus

The child’s return to school is a necessity to buy new books and notebooks, but also an excellent opportunity to introduce new, healthy eating habits for the whole family!

Five ideas for a healthy second breakfast


  1. A delicious swirl

Pieces of roast turkey (or poultry meat) wrapped in a tortilla cake with a lettuce leaf and tomato slices. To this small bunch of grapes and two small whole-grain, low-sugar, oat cookies. In addition, water or skimmed milk.


  1. Why not pasta?

If you provide your child with a breakfast box that meets the standards for packaging that may come in contact with food, instead of a sandwich, you can give your child a whole dish to school. E.g. Whole grain pasta with pesto, chopped spinach and apple sauce. In addition, two whole-grain cookies and grape juice diluted with water.


  1. Sandwich with yogurt

Wholemeal bread sandwich with chicken (eg roasted or fried and cooled, sliced) and hummus. For this yogurt without added sugar and carrots sliced. Water or cherry juice diluted with water.


  1. Miniskirts

Cut the graham into slices and make sandwiches with tuna. There is also a cucumber cut into the bars, a quarter of an orange, two pieces of celery and two whole-grain cookies, small cookies. Water, diluted juice or skimmed milk.


  1. Tortilla with vegetables

A tortilla cake, cut into half a tomato and cut into strips of smoked or smoked fish, sliced ​​peppers and banana or apple. Water or diluted pear juice.


How to attract children with healthy food?

  1. The most important thing is to give them an example. You have to eat at home and prepare healthy meals. Your child will not eat a salad when you reach for fries …
  2. Children are more interested in eating healthy meals when they are involved in delivering them to the table. Therefore, put a parapet garden with the children and grow parsley, chives, sprouts and herbs in it. Let the children sow, water and collect your crops, and then add them to dishes and sandwiches prepared for a second breakfast.
  3. Give the children a choice by taking them with them for shopping. Let them choose the vegetables and fruits they want to eat.
  4. Include children in common meal preparation – nothing tastes like a small mouth like a dish in which small hands took part
  5. Talk to your child. Show him athletes or actors and translate that their success depended heavily on the diet, because good nutrition is the basis for caring for yourself.

Breakfast? Why is it so important?

It is known that eating breakfast positively affects health. But what breakfast is the best? Why is it always referred to as the most important meal of the day? In the article below, on the European Day of Breakfast, we will answer these questions and dispel your doubts.

Probably more than once you heard the saying “Eat breakfast like a king, dinner like a prince and dinner like a beggar” … Should we actually do this? How much of this statement is the truth? As it turns out our great-grandfathers, they knew what is best for our health. The confirmation of the above words is a study comparing the impact on the body of high-calorie meals consumed during breakfast or dinner, published in 2013 in the journal Obesity.

Researchers have found that people who provide high-calorie foods to the body during breakfast have a greater chance of losing weight and reducing waist circumference than people who deliver most of their daily caloric intake at dinner time. In addition, people who ate breakfasts more than dinners had significantly lower levels of insulin, glucose and triglycerides throughout the day. As is known, the low level of the above parameters (maintained in the norm) is a prophylactic factor that protects against civilization diseases such as cardiovascular diseases, diabetes, hypertension or overweight, and eventually obesity.

Regardless of whether your goal is weight loss or maintaining your health, it is the conscious eating of healthy food that is the basic element necessary to achieve them. Properly selected nutrients, adjusted to health, the rhythm of the day and work, activity, not only promote weight loss, but also contribute to providing the body with energy for work and daily activities, are responsible for the mood and can also protect against diseases. As the researchers from the University of Tel Aviv suggest, not only does it matter what you eat, but when.

The metabolism with which the daily rhythm of the body “works” is greatly affected not only by the type of food, but also by the time it is consumed. Benefits of eating “rich” breakfasts, presented by prof. Daniella Jakubowicz, reached far beyond the lost kilograms and centimeters.

93 obese women participated in the study. In order to check how the calorific value of individual meals affects health, the participants were randomly divided into two groups. Every woman consumed a diet with moderate carbohydrate and fat content, with a calorie of 1400 kcal for 12 weeks. The people from the first group were allocated 700 kcal for breakfast, 500 kcal for lunch and 200 kcal for dinner. In turn, the second group received 200 kcal for breakfast, 500 kcal for lunch and 700 kcal for dinner. Both breakfast and dinner with calorie 700 calories consisted of the same dishes.

At the end of the study in the group of “large breakfasts” there was a reduction in body weight of about 8 kg, which is over 2.5 times more compared to the group “large dinners”. According to prof. Jakubowicz is the hormone – ghrelin (responsible for the feeling of hunger), which in people who eat high-calorie breakfasts was significantly lower, influenced the regulation of hunger and giving up snacking. An additional advantage of eating breakfast like a king is the lack of glucose jumps. High glucose spikes, which are often observed after eating a meal, are dangerous to health, due to the accompanying increase in blood pressure and thus the load on the heart. It has a more severe effect on health than long-term high levels of glucose.

In order to optimize weight loss and maintain health, it is worth considering and verify the current schedule of meals consumed. Even eating in accordance with the principles of proper nutrition, but at the wrong time, can be harmful. People who eat the largest portions of the day during supper, also often go for “night snacks”. An innocent cookie or piece of chocolate in front of the TV or computer is one of the factors responsible for the obesity epidemic in the world. Although it would seem like a small bite of pleasure during a match, romantic movie or work, it can cost a lot.

Surely you already know the reasons why so much emphasis is placed on making the breakfast a healthy start to the day. So, go ahead and try starting a new day with power and energy tomorrow. Who is writing? I certainly!


Training on an empty stomach or after a meal?

Contrary to widespread beliefs, eating more small meals during the day does not accelerate metabolism, and skipping meals does not fatten. Similarly with the problem of exercising with an empty stomach – training “for a hungry” will not ruin the effects of the effort you put into the exercise. It can be quite the opposite, because periodic fasting brings beneficial changes in the body.

  1. Short-term fasting results in improved body sensitivity to insulin. Too frequent food reduces this sensitivity and makes it difficult to burn body fat. Therefore, eating at longer intervals and allowing for the feeling of hunger causes the body to release insulin less often, which forces the body to increase sensitivity to its presence, which in turn facilitates the burning of fat tissue and improves muscle blood circulation.
  2. Short-term fasting combined with strength training and regular sleep causes higher secretion of growth hormone, which promotes the formation of muscle tissue and fat burning, and furthermore promotes longevity. In one study, it was discovered that fasting lasting 24 hours increases the level of growth hormone by 2000% in men and by 1300% in women! The level of the hormone returns to normal with the end of fasting.
  3. Short-term fasting combined with physical exercise also causes an increase in testosterone levels. This hormone promotes the building of muscle mass and reduction of body fat, adds energy, increases libido, prevents depression and heart disease in both women and men.


Physical effort, especially intense physical exercise, which requires simultaneous work of many muscles, most effectively raises testosterone levels. Combining it with a fasting, i.e. doing it on an empty stomach, is one of the ways to build muscle mass more effectively and increase the sensitivity of the body to insulin. This happens not only because of the increased secretion of hormones, but also because the body is more efficient in managing the nutrients that it provides after a short-term fast. Carbohydrates, proteins and fat are maximally utilized and minimally accumulate in the form of adipose tissue.

It has been proven that training on an empty stomach exceptionally effectively helps to lose weight and that organisms of people regularly training with an empty stomach are more and more effective in using fat as a source of energy for the effort, including the intense one.

People who are not interested in building muscle may also benefit from hunger strike. Fitness trainings performed on an empty stomach teach the organism more efficient glycogen storage – its stores can be renewed up to three times faster than those who train after a meal. It’s not everything. It has been proven that efforts carried out with an empty stomach significantly improve the body’s ability to use oxygen (VO2Max).

How to reasonably use the advantages of a short-lived fast?

First of all, a short-lived hunger strike is when you’re hungry and not refusing to eat all day long.

Secondly, after an exercise on an empty stomach, eat a meal, but you can do it at any time. You do not have to eat it right after the effort. The increase in hormone levels caused by fasting exercises will effectively prevent the burning of muscle tissue! Therefore, eat when you feel like it, not necessarily within 30 minutes after training.

Thirdly, fasting does not mean refusing liquids! Before training, you can drink coffee or tea without sugar, or any drink without calories.

Fourthly, not every training must take place “for a hungry person”. Even occasional exercises with an empty stomach will bring good results.

Fifth, each of us is different and that’s why training with an empty belly does not have to suit everyone. Training after a meal also brings results.