According to Lutsenko, intervals of three to five hours should pass between meals.
“This does not mean that you have eaten and sit and wait for three hours, suffering, hungry, but still not eating. In fact, this is a very cool test. If you have eaten, for example, ate oatmeal and after an hour you feel hungry, this means that the meal was prepared incorrectly,” the expert said.
She recommended adding protein to oatmeal for satiety.
Read also
“And we must have fats, as I said, and fiber. These are the foods that give us a feeling of fullness. If you just ate carbohydrates, then, of course, you will want to eat, but this combination – it gives you a feeling of fullness for a long time. The same thing happens, for example, with a snack,” Lutsenko noted.
She also told me what a snack should be so that the feeling of fullness lasts longer.
“If you just eat an apple or a banana, or drink a cappuccino with candy, then literally after 40 minutes you will definitely want to eat something else. Therefore, we add milk protein to some sugar, to fruit, to berries. This is kefir, yogurt, cottage cheese, which reduces this surge of sugar from berries or fruits. And you have this feeling of fullness for longer. If we also add fat, then, of course, satiety even longer. Thus, it can last for three hours, it can last for five hours,” the coach advised.
Context
Lutsenko is a silver European champion in sports aerobics, multiple champion of Ukraine in aerobics and fitness. Graduated from the National University of Physical Education and Sports. Has a higher academic education in the fields of Olympic and professional sports, management and organization of sports events.
She became famous in 2011 after participating as a trainer in the project “Zvazhenі and schaslivi”. In the seventh and ninth seasons of the show, she became its host.
Lutsenko is the author of a book about healthy weight loss, “You Just Wow!”, as well as the Wowbody application.
