General recommendations for a healthy diet are to eat at frequent intervals throughout the day, preferably in the form of three meals and two to three snacks. Eating every three to four hours keeps your metabolism revved, warding off hunger pains and fatigue, and increasing your fat-burning potential. However, it is possible to eat one meal and still be healthy. This may be necessary due to personal constraints, such as working hours, traveling or lifestyle. Eating one daily meal may also be required in extreme situations, such as illness or with a physician's supervision for weight loss. Whatever the reason, you can still be healthy by eating one meal a day that is nutritious as part of an overall healthy lifestyle.
Step 1
Drink liquid meal replacement shakes or smoothies. Have one for breakfast and to replace either your usual mid-day lunch or dinner meals. Liquid shakes should be low in calories, fat and sugar to avoid taking in too many calories and negating the effects of eating only meal a day. It is important to take in some calories throughout the day to avoid drops in blood sugar levels that could cause you to overeat at your larger meal or risk nausea and fainting.
Step 2
Eat one larger meal in your day, preferably at lunch or dinner time. This meal should consist of complex carbohydrates, lean proteins and healthy fats. A serving of whole grains such as brown rice or quinoa will keep your energy levels up and contain fiber to assist in digestion. The majority of your meal should contain vegetables, preferably lightly steamed, as they are rich in vital nutrients, minerals and vitamins for normal body functions and good health.
Step 3
Avoid eating a daily meal that is heavy in fats. You may be tempted to indulge at meal-time, but high-fat foods will slow down the digestive system. This results in an accumulation of waste products and lethargy. Eliminate unhealthy saturated fats that may lead to heart disease and stroke, and opt for healthy unsaturated fats instead. Consider drizzling a serving of olive oil over steamed or roasted vegetables or tossing a serving of slivered nuts with brown rice for a crunchy effect.
Step 4
Lean protein with your daily meal. Protein is essential for the growth, maintenance and repair of bodily tissues and muscle. It also keeps blood sugar levels steady, satiating the appetite and avoiding cravings or overeating. Add a serving of lean protein such as fish, chicken or tofu to your daily meal as part of a healthy diet.
Step 5
Drink lots of water and fluids throughout the day. Water may fend off hunger cravings, which are often mistaken for actual thirst and dehydration. It is also filling and may help suppress your appetite. Fluids also aid in cleansing the body by flushing out toxins and removing waste products. It assists the digestive system in keep materials moving smoothly through the digestive tract decreasing stomach discomforts such as constipation. Herbal teas, soups, broths and vegetable juices count toward overall water consumption.
References
- "Complete Idiot's Guide To Total Nutrition, Fourth Edition"; Joy Bauer, M.S., R.D., C.D.N.; 2005
- MayoClinic.com: Weight Loss Basics
- "The Fat Flush Plan"; Ann Louise Gittleman; 2001
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