Are you eating frequently enough to lose weight?

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Are you eating frequently enough to lose weight?

Q: I’m eating my normal 3 meals per day, but the weight isn’t coming

off like it should.

A: You need to break out of the 3 meal mindset. It is a social custom to
eat “three square meals” a day. The whole concept of 3 meals per day is
so far from what you really need to be healthy and lose weight, it’s a joke.

While this may do for social purposes, for fat loss, you will want to aim
for more frequent feedings.

You need to eat at least 5-6 small meals per day. Don’t let the word
“meals” scare you. You’re not eating a burger and fries with chocolate
shake these meals. You’re eating higher quality foods, such as grilled
chicken, salmon, lean beef and other lean proteins. These foods provide
satiety (make you feel full and relaxed) for a longer period of time, and
you can dress them up with lower calorie toppings to make them delicious.
You wont miss a beat!

Another good thing about eating more often, mentally is just the point
that you never feel like “uh oh, I’m hungry, but I’ve got another 3 hours
till dinner”. You know you’ll be eating something pretty soon, so you
don’t freak out.

Each meal does not have to be a full blown meal. If you’re on the road,
or working, or whatever you’re busy life throws at you, I’d suggest having
some quickie foods ready to go. The simple quickies would obviously be
protein bars. While these are ok, once in a while, you don’t want to get
into the habit of relying on them. There’s much to be desired in terms of
the actual nutrition of the usual protein/ energy bar.

Other choices could be an 1 or a mixture of the following- green apple,
yogurt, cottage cheese and fresh fruit, almonds. We go deeper into detail
in Dirty Little Book.

You want to think of eating as fuel for the next 3 hours of life. Do you
feel better after eating a snickers bar, or fresh strawberries and cottage
cheese?

Obviously the strawberries and cottage cheese.

Lets say you were to eat a snickers bar. That’s 273 calories. 34 grams
simple sugars, 14 grams saturated fat, 5 grams of protein.

It tastes good, right? But, how do you feel an hour after? Probably
sluggish. Your insulin skyrocketed and shot back down, giving you low
blood sugar. Combined with the fat, the high glycemic nature of the food
caused storage of body fat and lessened the body’s ability to use body fat
for fuel.

On the other hand, 1 cup of 2% Cottage cheese provides 203 calories. 32
grams of slow burning protein (casein). This alone is worth it’s weight
in gold in terms of giving you a full feeling, and keeping your insulin
levels normal. It also provides 5 grams of fat, which will add to the
satiety factor (don’t be afraid of fat in reasonable quantities with other
quality foods- it actually helps your cause). And last but not least 8
grams of carbohydrate, which will provide energy along with the small
amount of carbs found in the strawberries.

Perfect!

So, we recommended that you consume a minimum of 5-6 small meals each day.
By doing so, your body gets the signal that food is abundant, and there
is no need to conserve energy. This creates an environment where body fat
will be the fuel of choice.

Additionally, frequent feedings maximize your metabolism, as your body is
constantly busy, burning calories by digesting your meals. By not letting
too much time pass between meals, you stabilize blood sugar levels since
they never really get the chance to drop.

By keeping your blood sugar stable, your hunger levels are minimized,
decreasing the chances that you will be tempted to overeat at your next meal.

P.S. The Dirty Little Book of Dieting list is free to join and you'll get preferred access to a wide variety of articles and tools that aren't available anywhere else. Read more and watch the trailer here

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These are some light, quickies to help your fat loss goals. Want to get the "dirty stuff"?

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