The body needs a certain amount of calories for proper functioning. Any time you consume more than you need, you have a surplus of calories, and they get stored as fat. That being said, the only way to lose weight is through calorie restriction, where your intake is less than your needs. You can use the six-meals-a-day weight loss plan in conjunction with caloric restriction to promote weight loss.
Benefits
Eating the traditional three meals a day means that when you eat a meal, you usually wait several hours before eating again, and that wait period can lead to you becoming ravenous. This, in turn, can lead to overeating at your next meal or snacking on a high-calorie food. By eating six meals a day, you will not allow yourself to become hungry. In addition, dietitian Megan Porter advises that by eating more often, your body will use calories more efficiently, and the steady stream of nutrients going into your body will help keep your energy levels elevated.
Calories Per Meal
When applying the six-meals-a-day plan, you have to figure out your daily intake and reduce it. According to Medline Plus, the lowest recommended intake is 1,200 calories a day for women and 1,500 calories a day for men. Being that you are eating six meals, you have to divide these numbers by six to get an average per meal. With these examples, it would be 200 calories and 250 calories. If you require more than this amount per day due to your level of physical activity, then simply divide your required intake by six to get an average per meal.
Healthy Foods
Even though you are restricting your calories, you still need to eat healthy foods on the six-meals-a-day plan. Foods like processed meats, fast food, white flour products, candy bars and refined baked goods are all high in sugar, fat and sodium, and you should avoid them. Nutrient-dense foods, on the other hand, are the main foods you should consume. Fruits, vegetables, lean meats, low-fat dairy, whole grains, beans, nuts and seeds are examples. Beverages that contain calories still count toward your intake. To reduce liquid calories, opt for water.
Balanced Meals
The meals in a six-meals-a-day plan are small and balanced. A balanced meal contains a portion of complex carbohydrates and protein. Eat a meal first thing in the morning and then every two to three hours for the rest of the day. By eating first thing in the morning, you boost your metabolism, and you will have mental and physical energy. An example of a basic, balanced meal is a turkey breast sandwich on whole-wheat bread with lettuce, tomato and light mayonnaise.
Considerations
Being that you are following a healthy eating routine, take into consideration how exercise can boost your efforts. According to the Mayo Clinic, exercise plus calorie restriction can help give you an edge when it comes to weight loss. Both cardio and weight training are beneficial to weight loss. Cardio burns calories while you exercise, and weight training builds muscle, which burns calories for you while you rest.
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