Therapist Irina Baranova has shared seven essential guidelines for losing weight and maintaining a slim figure long-term in her Telegram channel.
According to Baranova, the first rule involves adopting proper intervals between meals and avoiding snacking. Most adults should suffice with eating two to three times a day without additional snacks, ideally having three main meals.
Baranova also advised having breakfast during daylight hours. If not feasible, especially in winter, bright artificial lighting should be used to align with human physiology.
Another critical recommendation is to consume two-thirds of the daily food intake during the first half of the day. With three meals a day, the main meals should be in the morning and afternoon, distributing approximately 45-50% of food for breakfast, 30-35% for lunch, and 20-30% for dinner.
The breakfast should be rich in proteins and fats, with eggs being the ideal choice.
As for carbohydrates, Baranova suggested consuming them during the day, giving preference to whole grains and legumes, along with lean meat, poultry, or fish.
Dinner should be light, avoiding overeating, with a major portion of the plate filled with fiber.
Concerning fruits, they should be consumed in the first half of the day and only with main meals, either before or after, the specialist concluded.
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