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 It often happens like this: a person leaves for work, hastily drinking a glass of tea with bread, or even on an empty stomach. Having eaten during the lunch break, he feels sleepy all day. In the evening, getting hungry, he eats up again, and at night he does not sleep well, sees disturbing dreams.
The unreasonableness of such a diet is obvious.
Too light breakfast does not give the body a proper "charge" for the upcoming work: fatigue quickly sets in, efficiency decreases.
After a too nourishing meal, the body begins a "fight for blood": the brain and muscles need it for work, the stomach - for digestion. As a result, both work and digestion are affected.
At night, a full stomach puts pressure on the diaphragm and interferes with the normal functioning of the heart and lungs. Sleep in these conditions becomes inadequate and does not give proper rest. No wonder there was a saying: "Eats sweet, sleeps so badly!"
These and many other mistakes in the diet, unfortunately, are not uncommon and are associated, as studies show, with the fact that many are not sufficiently familiar with the correct meal schedule, treat the diet with disdain, grossly violate it.
Meanwhile, disorderly, chaotic nutrition upsets the harmonious work of the digestive system, brings the body out of balance, and causes gastrointestinal and other diseases.
 In order to eat properly, it is important to follow the diet, that is, the schedule of meals. Reasonably established, and most importantly strictly followed dietary regime immeasurably facilitates the digestive organs to perform their functions, creates conditions for better assimilation and use of food.
Observation suggests that food of the same quality and calorie content is assimilated in different ways, depending on how it is distributed throughout the day. Therefore, the human body is far from indifferent - whether food is eaten in two or five meals. Both very rare food, and too frequent, multiple meals are irrational.
It is completely unacceptable, of course, a one-time intake of the entire daily amount of food.
An interesting custom of the monks of one French monastery to eat once a day. A monk at one time eats such an amount of food, which would be enough for nourishment for several days. After such a meal, the monk falls into a deep sleep and only after 4-5 hours can he move again.
Some, justifying themselves by being busy during the working day, take food twice a day - in the morning and in the evening. And this meal plan, studies show, is completely irrational.
Three meals a day are widespread among the population, in which the breaks between meals are 5-6 hours. However, this routine cannot be considered the best.
The most correct, as shown by research of the Institute of Nutrition of the Academy of Medical Sciences, is four meals a day every 4-5 hours. With 4-5-hour breaks between meals, the digestion of previously eaten food basically ends, and the appetite reappears. If it is impossible to provide four meals a day, you should eat at least three times a day.
The body's need for food varies significantly throughout the day, depending on how long the intervals between individual meals are. So, the longer these intervals, the less often a person eats, the more significant his need for food is.
At the same time, abundant meals lead to a significant load on the digestive organs, cause a redistribution of blood in the body, hinder the work of the heart and adversely affect the general condition of the body.
Therefore, older people and those inclined to be overweight are better off eating more often, 5-6 times a day, but little by little.
With long intervals between meals, the person develops an increased appetite and eats more than the actual need. Conversely, with frequent meals, the appetite decreases. Therefore, it is completely wrong to do those who, for reasons of obesity prevention, reduce the number of meals.
The most important element of a correct diet is regularity: the correct dietary rhythm, food at certain, strictly set hours.
Time is the same irritant as all other phenomena of the surrounding world, therefore, it can also be the source of a conditioned reflex.
This reflex is so accurate that if an animal, for example, is given food always at the same time, then the animal will begin to salivate abundantly with an accuracy of one minute and it will rush to the feeder. Remember how the animals in the zoo come to life when it's time for feeding.
Therefore, you should always eat at the same time. Then, as the Czech proverb says, "the stomach will be the most accurate clock."
Appetite - the desire for food is nothing more than the beginning of the separation of digestive juices while still in an empty stomach. The secretion of digestive juices increases, as you know, when we think or talk about food, and even more so when we see "appetizing" food.
The food taken on time goes into the stomach, already prepared for digestion, where there is a "firing" juice. If the "appetizing" juice has already been released, the food does not need to be put off, since this will disrupt the harmonious connection between the activities of various parts of the digestive tract.
 Regular nutrition at the same hours disciplines the body, teaches it to the rhythm, promotes good appetite, as a result of which conditions are created for better digestion and assimilation of food. Therefore, it is clear the importance of developing the habit of always eating at exactly the same time and trying not to eat anything in between the main meals. For breakfast, lunch and dinner, fixed hours must be set aside and observed.
It is necessary to give up the bad habit of eating in snatches, "intercepting" something on the go, in between, when, as the saying goes, "we ate seven times, but did not sit at the table." Dry food is especially harmful when not enough gastric juice is secreted and the food is poorly absorbed. Professor R. A. Luria found, for example, that 78% of those with cholecystitis ate randomly.
And how many people, referring to being busy during the day, eat irregularly?
The schedule of meals should be coordinated primarily with the work schedule, and the main nutritional value meals should be timed before starting work and after it ends.
The first breakfast before leaving for work, in connection with the forthcoming work activity, should be sufficiently complete and satisfying. Second breakfast - during work - is light. Food during the working day should not be too plentiful, so as not to overload the digestive organs. It is better to dine after the end of the working day. With three meals a day, they usually have lunch during a break between work. A significant load on the stomach and other organs causes drowsiness, reduces efficiency and labor productivity. Therefore, it is better to replace lunch with a second breakfast, and have lunch after work. This is the advantage of four times food. Lunch should be large enough to replenish the body's costs for the working day, but at the same time, you should not overeat. Dinner - light and no later than 2-3 hours before bedtime. We must remember that the hungry sleeps worst of all, but it is no less harmful and hearty to have supper. For older people, in order to shorten the interval between the last evening and first morning meals, a very small additional meal can be recommended shortly before bedtime.
Depending on the occupation, the daily routine of people is far from the same.Therefore, it is impossible to recommend the same diet for everyone. For people of different professions, the diet will naturally be different, but it must be constant for each person individually.
L. V. Baranovsky - 5 mistakes in our diet
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