Dr. Andrew Belaveshkin

Rule 8. Pause before eating The pause before eating is the time between the moment you s i t at the table and the moment you start eating. Such pause is very i mportan t for making ready for eating , reducing stress, increasing appetite, stimulating the brain phase of insulin secretion, improving taste and sati ation , and stimulating the secretion of digestive enzymes. All these factors have a very positive effect on eating behavior and digestion. I can see often how i mpatiently people are eating and falling upon food . I used to be a such person also. But this is not a healthy eating behavior. If we want complex processes to work correctly and if we want to get pleasure from them, we have to get prepared. In fact, the secret of good sex is foreplay. The same is with food. If you fall upon food the moment you sit by the table, you lose a lot. Make food foreplay, and you will get more pleasure and satisfaction! How did the problem arise ? The problem of wiring into...

Regimen improvement Rule 7. Eat when hungry When I talk about the benefits of hunger many people get scared. But they shouldn’t - because healthy hunger is not our enemy but our ally. A healthy physiological appetite is more than just a wish to eat. It is a sign of health, a sign of zest for life. A slight hunger is an absolutely normal and natural state of a person. For a healthy metabolic function, well-being and healthy eating behavior, it is important to follow a simple rule - eat when you are hungry and eat to satiety. Despite the apparent simplicity, this rule has many nuances. BREAK: A slight hunger is a natural state of a healthy active person. For a healthy metabolic function, well-being and healthy eating behavior, it is important to follow a simple rule - eat when you are really hungry and eat to satiety. A dainty appetite and having the full meals insure the good work of the hunger-satiety system, which is based on the balance of two hormones, ghrelin and lept...

Rule 6. Quantity of meals According to studies, three meals a day are ideal for long-term weight control and well-being. This rule exists in many cultures and traditions, the same as two meals are also traditional. How many meals a day you should have? Increasing the number of food intake is a popular advice but in the long run it works against you. Modern people face a lot of stress and competing tasks, which demand both the time and attention. The advice to count calories and have from five to six full regular meals, as the method of split meals requires, is time-consuming. This method does not have advantages over the method of two or three meals though countless myths, which we are going to discuss, support it. BREAK: Increasing the number of food intake is a popular advice but in the long run it works against you. The advice to count calories and have from five to six full regular meals, as the method of split meals requires, is at least time-consuming. Eat enough f...