All about dieting - 2. How often should I eat

Hello guys,

When we try to lose weight, we have a tendency to eat less and few times per day. Eating smaller portions per day is right and exactly what we should do, but eating few times a day (once or twice) is wrong. The amount of calories consumed in two meals per day is more likely higher than the amount of calories consumed in 5-6 small meals.
 

Let`s talk about how often you should eat for weight loss.

Next question: How big should be your portion size?

Pavla
 

2. HOW OFTEN SHOULD I  EAT FOR WEIGHT LOSS?

 

 

1. Eat often, smaller portion size. At least 3 meals a day, the best is 5-6 smaller meals, depends on your active life. You should never skip breakfast, then follow with snack (fruit or vegetable), lunch, snack, dinner and last snack. If you eat more frequently, you boost your metabolism and actually burn calories you consumed. By more frequently I mean smaller portions and healthy choices. Not 3 hamburgers per day and fries as a snack. Eating four to five times per day (meals or snacks) is associated with reduced or no obesity risk. Eating less than three meals or snacks per day may increase the risk of obesity.
2. When you eat regularly throughout the day, your body knows that more food is on the way and it is more like to burn the calories you consume than store them as fat. Eating at regular intervals may help stabilize blood sugar and energy levels.
3. How does it practically work? You do not need to cook several times a day. Simply cook one regular sized meals and split them in half. Keep the other half in the fridge and eat it when you feel hungry later.
4. As soon as you notice your body`s hunger signals, make sure you eat within an hour. Irregular eating patterns and skipped meals can confuse you body and mess up you metabolism. Plus, if you wait until you are feeling ravenous, you may be more likely to overeat.
5. Make sure you meet your body`s needs for all other key nutrients like protein, vitamins, minerals. Eat balanced meals for the best results. Your mini meals should be nutritionally balanced, containing complex carbohydrates, lean protein, and healthy fats. Each meal should be about half the size of a "normal" (3 meals a day sized) meal. When you eat these "mini meals", you take in the same calorie and nutrients by the end of the day, just with different timing.
6. Eating more often is not for everyone. If you have trouble stopping eating once you start, you may wind up overeating. If you turn your mini meals into large meals and you have problems with discipline or portion control, then eating more often during the day might have negative consequences for you. Do what works the best for you.

Example of meals per day for weight loss:

Breakfast:

• scrambled eggs or egg whites
• whole grain toast
• banana
• fresh orange juice

Snack:

• greek non-fat/low-fat  yogurt
• blueberries

Lunch:

• turkey, chicken, fish..
• rice
• salad

Snack:

• grapefruit
• almonds

Dinner:

• chicken soup, beef soup, vegetable soup.. or chicken/turkey/fish
• salad

Snack:

• broccoli
• low fat cottage cheese

DEAL #5: EAT (AT LEAST) 3 TIMES PER DAY



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