Although it sounds impossible, eating multiple meals daily may help you control your hunger and lose more weight than sticking to three meals daily. As long as you develop a menu plan that features moderate portion sizes at each of your mini-meals and do not exceed your calorie needs for weight loss, you may experience better blood sugar control which means fewer cravings and more satisfaction, according to an article in a 2003 issue of the "Forum of Nutrition." The more satisfied you are, the more you likely you are to stick to your plan for the long run and experience results. A six-meal-per-day plan can be easy to follow, when you devise the right menu.
Features
For most men and women, a 1,500-calorie diet can help you lose weight. For a six-meal-per-day diet, make each meal contain approximately 250 calories. At each meal, feature a protein low in saturated fats and a healthy carbohydrate such as whole grains or fruits and vegetables. Include low-fat dairy and healthy, unsaturated fats at some of these mini meals to help you meet daily nutritional requirements. Space your meals out every three to four hours to benefit from the metabolism-boosting aspect of this eating plan.
Meals 1 and 2
Your first meal should be breakfast, which helps you maintain healthy blood sugar levels and regulate hunger throughout the day. For 250-calories, have a whole-wheat English muffin with three scrambled egg whites and 1/2 cup chopped red bell pepper. Enjoy 4 oz. of skim milk on the side. Mid-morning, eat your second meal, which might consist of 2 tbsp. of almond butter with a small apple.
Meals 2 and 3
Time your third meal around lunchtime and enjoy a cup of minestrone soup with an open-faced sandwich made on a slice of whole-wheat bread with 2 oz. of turkey, a slice of tomato and 1/2 oz. melted mozzarella cheese. Satisfy your mid-afternoon need to nosh with a snack consisting of 8 oz. of plain yogurt with 1/2 cup blueberries.
Meals 5 and 6
A 250-calorie dinner might feature 3 oz. of steamed shrimp tossed with 2 cups of baby spinach, 1/2 cup of orange segments, 1 tbsp. of toasted sesame seeds and 1/2 cup chilled, steamed broccoli. Dress with a mixture of 1 tsp. sesame oil, 1 tbsp. orange juice, 1 tsp. honey and 1 tsp. rice wine vinegar. In the evening, have your final 250-calorie meal consisting of a bowl of whole-grain cereal -- approximately 160 calories worth -- with 1 cup skim milk.
References
- "The American Journal of Clinical Nutrition"; Beneficial Metabolic Effects of Regular Meal Frequency on Dietary Thermogenesis, Insulin Sensitivity, and Fasting Lipid Profiles in Healthy Obese Women;Hamid R Farshchi, et al.; January 2005
- "Forum of Nutrition"; Highlighting the Positive Impact of Increasing Feeding Frequency on Metabolism and Weight Management; J. Louis-Sylvestre, et al.; 2003
- "The Washington Post"; Mini-Meals, Minnier Me; Sally Squires; April 2005
Member Comments