Diet Technique

Bulky Fitness manages meals based on the “Macro Dietary Control Law” . For those who want to further enhance the effect of body makeup, please take advantage of the “meal techniques” introduced on this page!

Techniques are not difficult, but we mainly introduce those that can be easily tried. Even a small change in consciousness can dramatically change the effect by accumulating it every day.

It’s been a little long, but if you try to “take everything in!” 

[Meal Technique 1] Drink water

By consciously drinking water, you can make a body that is easy to lose weight . It seems that more and more models are saying, “I always drink two liters of water!”

Regarding the amount of water to drink , it is said that it is good to drink about 4% of your body weight (2L if you weigh 50kg) a day . It’s not a large amount if you take small amounts frequently instead of taking it all at once.

Let’s take a look at the benefits of drinking water! 

Effect of drinking water ①. Metabolism becomes active

Over 50% of the body is made up of water. Drinking plenty of water is said to improve blood flow and increase metabolism . It’s a good time to drink a glass of water, especially right after waking up . The morning is the time when the body temperature is the lowest in the day, so drinking hot water (white water) is also very effective. By warming the internal organs and improving the work of the gastrointestinal tract, it also promotes metabolism and the discharge of waste products (detox).

 

Effect of drinking water②. Constipation relief effect

In fact , water is very effective in relieving constipation . It is said that drinking a lot of water stimulates the intestines and makes it easier to relieve constipation. 

[Meal technique 2] Chew well

The education to “chew well before eating” has been around for a long time. You may have been somewhat conscious of it when you were a child, but how about now as an adult?

Even with the same meal, there is a big difference between eating without chewing too much and chewing well. If you’re wondering if such a trivial thing can make a difference, please give it a try! It is said that it is good to “chew 20 to 30 times” in one bite, but it is important to continue, so I think it is good to be conscious of chewing more than usual.

Let’s check again what benefits there are by chewing well! 

Effect of chewing well ①. Stimulates the satiety center

It is known that by chewing well and eating slowly, “histamine” and “leptin” are secreted and stimulate the satiety center. By stimulating the satiety center, it prevents overeating and naturally reduces the amount of food eaten. One of the characteristics of obese people is that they take more bites and chew less. Let’s review the number of times you chew yourself.

Effect of chewing well ②. Stress reduction effect

Chewing well stimulates the secretion of saliva, which activates a component called serotonin that relaxes the autonomic nervous system. A lack of serotonin increases the stress response, leading to pessimism and mental instability. Fatigue symptoms such as lethargy and apathy are more likely to occur, and symptoms such as difficulty falling asleep also appear. If you have any of these symptoms, try to be conscious of chewing especially well.

Effect of chewing well ③. Small face effect

By chewing well, each muscle such as masticatory muscles, tongue muscles, and facial muscles can be trained, and you can expect the effect of sharpening the entire face . Facial muscles weaken with age, but if you train them properly with daily meals (chew well), they will be constantly trained, preventing sagging and making it easier to maintain a toned face. 

[Meal technique 3] Incorporate snacks

Many people think that snacking is bad, but research in the United States and the United Kingdom has revealed that people who eat more frequently in a day are actually thinner 

It’s easy to think that snacking increases your intake, but moderate and appropriate snacking can have a very positive effect. The way to do it is very simple, and it is a method of having a snack about twice in the morning, lunch, lunch, evening, evening, and before going to bed.

Let’s see what the benefits are!

Effect of incorporating snacks ①. Decreased calorie intake for the whole day

Too much time between meals can cause your blood sugar to drop too low. If your blood sugar is too low, it will increase your appetite. If you create a situation where you feel “I’m so hungry!” Snacking helps stabilize blood sugar levels and prevents overeating.

The effect of incorporating snacks ②. Metabolism increases

If you eat too long between meals, your muscles will break down more easily. A decrease in muscle mass also leads to a decrease in basal metabolism, making it easier to gain weight. Let’s connect to the metabolism up by incorporating snacks so that the muscles are not disassembled.

The effect of incorporating snacks ③. You can take protein in a well-balanced manner

In the “macro diet management method” that loses fat while building muscle, the required intake of protein increases . It’s a little difficult to cover this amount in three meals, but if you use snacks well, you can easily adjust the amount of protein . Also, protein is better absorbed in small portions than in a large amount at once, so it is effective to take protein in portions from this point of view as well. 

Recommended snack list by macro

I received a question, “What exactly should I eat?”, so the above is a simple snack list. I think there are many people who use the macro diet management method, for example, “I’m always short of protein and carbohydrates.” In such a case, it is recommended to use the above ingredients for snacks and adjust them well, instead of forcing yourself to make up for them in one meal!

[Meal technique 4] Minimize carbohydrates

Long-term carbohydrate restriction is not recommended, but if you make good use of your bedtime, you can implement an effective and very simple mini carbohydrate restriction.

The method is very simple, finish dinner early (before 7 pm) and do not take carbohydrates until breakfast . And take a small amount of “MCT oil” or “coconut oil” before going to bed.

Although it says carbohydrate restriction, you can eat normally before 19:00! It’s a very easy technique to incorporate because you don’t have to be patient!

Let’s take a look at the benefits of petit sugar restriction. 

Effect of Petit Carbohydrate Restriction 1. Facilitates fat burning

As with complete carbohydrate restriction (less than 50g of carbohydrate per day), fat becomes more likely to be used as an energy source, resulting in a so-called “ketone body” that burns more and more. Restricting carbohydrates to 50g per day is a very strict dietary management for Japanese people, whose staple food is rice. Carbohydrate intake is OK until 19:00! By adding sharpness like this, it becomes one of the techniques that is easy to continue. Not only that, but it has the same fat-burning effect as hard sugar restriction, so you can make your body while securing a solid source of energy. He continues his training and adheres to the macro management method. If you still want to get a little more effect, please try it!

[Meal technique 5] Be aware of the intestinal environment

Long-term carbohydrate restriction is not recommended, but if you make good use of your bedtime, you can implement an effective and very simple mini carbohydrate restriction.

The method is very simple, finish dinner early (before 7 pm) and do not take carbohydrates until breakfast . And take a small amount of “MCT oil” or “coconut oil” before going to bed.

Although it says carbohydrate restriction, you can eat normally before 19:00! It’s a very easy technique to incorporate because you don’t have to be patient!

Let’s take a look at the benefits of petit sugar restriction. 

List of Recommended Intestinal Foods

“Yogurt”, “Natto”, “Olive oil”, “Coconut oil”, “Avocado”, “Okra”, “Broccoli”, “Coffee”, etc. By consciously mixing these ingredients, you can balance the intestinal environment. These ingredients are all familiar, so I think it’s very easy to incorporate them into your daily life. For those who usually use salad oil, there is a certain effect just by changing to olive oil.

Effects of awareness of the intestinal environment (1) Relief of constipation

By consciously ingesting the above foods, the intestinal environment is adjusted. As a result, the number of good bacteria increases and the intestinal peristalsis becomes active, which can be expected to relieve constipation. People who are constipated may be improved by reviewing the balance of intestinal bacteria.

Effects of awareness of the intestinal environment②. Immunity up

It is said that the human intestine (intestinal bacteria and intestinal mucosal cells) produces about 70% of the immune system. Eating foods that increase the number of good bacteria will improve your immune system. If you have symptoms such as “catching a cold easily” or “always feeling unwell”, why don’t you start by improving your eating habits? 

Effects of awareness of the intestinal environment ③.

There are people who say, “I can easily get fat,” while there are people who say, “I can’t get fat at all no matter what I eat.” These are said to be greatly affected by differences in the intestinal environment. The toxins produced by bad bacteria are said to weaken the intestinal function and make it easier for sugar and fat to accumulate in the intestine . By reducing bad bacteria and increasing good bacteria, let’s firmly discharge (detox) sugar and fat in the intestines. Having a slimming constitution will have further effects on body makeup. 

Summary of meal techniques

The above is a collection of meal techniques that you can easily incorporate from your daily life.
Some of the above items may be difficult, so we plan to prepare alternatives for those people.
If you have an opinion that “I want to know these techniques!”, please contact the staff directly or feel free to contact us from the inquiry form .