When it comes to weight loss, calories in versus calories out is the most important thing to take into consideration. All the fad diets and miracle supplements might be able to offer you fast weight loss, but you can also suffer side effects and fall off the wagon due to the intensity of the program. Mini-meals is a concept that involves eating multiple times throughout the day. This is completely natural and the worst thing that can happen is you lose a few pounds doing it.
Significance
To lose weight, you need to create a caloric deficit. In order to lose 1 lb. of weight, a 3,500 calorie deficit must be achieved. You can do this by cutting back 500 calories a day. If you eat two to three meals several hours apart, you can become ravenous and end up eating more calories than you need. When you eat min-meals however, you can spread the calories out through the course of the day and feel satisfied. This can keep your hunger under control and prevent you from overeating while still keeping your overall calories at your reduced level.
Foods
It is advantageous to consume nothing but high-quality, nutrient-dense foods with your mini-meals. Even if you eat smaller portions of junk food, it is still junk food, and it is high in empty calories. Deep fried foods, fast food, commercial baked goods, white flour products and candy bars should all be avoided. Nutrient-dense foods consist of lean meats like chicken, turkey and fish, complex carbs like whole grains, fruits and vegetables, and healthy fats like nuts, seeds and nut butters. Your meals should be balanced with both protein and carbs. Baked salmon with steamed asparagus and brown rice is a meal example.
Time Frame
In eating your mini-meals, you should start first thing in the morning with a nutritious breakfast. According to the Harvard Medical School, a healthy breakfast that contains a high-fiber cereal can not only help you lose weight, but it can also keep diabetes, heart disease and stroke at bay. Once you are done with breakfast, the rule of thumb for meal timing is every two to three hours. You can also gauge your next meal on the way you feel. As soon as you start feeling hungry, you should eat again. By day's end, you can consume anywhere from five to seven meals.
Types
The eating of six plus meals a day can be made easier by planning ahead. For example, during the weekends, you can bake several chicken breasts and yams to have on hand for the week. You can also premake stir fries and store them in individual containers. This way, you can grab one quickly and take it to work or eat it on the spot. You can also incorporate meal replacement shakes and bars into your plan to get a fast meal on the go.
Benefits
When you eat two or three meals a day, you are pressed to get all the vitamins and nutrients you need for optimal function. When you resort to mini-meals, it is easier to get your daily allowances. Take fiber for example. According to the Mayo Clinic, women should get 21 to 25 g a day and men should get 30 to 38 g per day. If you eat mini-meals, you can space your fiber intake out over the course of the day and not have to eat such high amounts in a single sitting. Other benefits that can come from mini-meals include elevated metabolism, blood sugar regulation and a reduction of heartburn caused from excess stomach acid.
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