Eating frequently can do wonders for your weight-loss program. Besides helping to avoid diabetes, heart disease and age-related muscle loss, frequent meals keep metabolism elevated all day long. Who does not like eating more, especially when it means burning more fat? In addition, frequent meals keep blood sugar levels balanced, control the stress hormone cortisol, suppress hunger and prevent body fat storage. If all of this sounds too good to be true, just read on and see for yourself how eating more frequently can help you lose weight faster.
Step 1
Eat five or six smaller meals throughout the day to keep metabolism elevated. "The Fat Burning Bible" recommends having three main meals (breakfast, lunch and dinner) and two or three snacks in between them each day. Eating this way will allow you to burn more calories even at rest. Those with a high metabolism may find that they can eat seven or eight times a day without gaining weight.
Step 2
Include 15 to 30 g of protein in each of your daily meals and/or snacks. Snacks in particular can be treacherous because people tend to grab what is convenient. Keep protein snacks in the pantry that are healthy and convenient. Good examples of this are cottage cheese, string cheese, whey protein, nuts and seeds, etc. Whey protein in particular can be mixed into smoothies as a midmeal snack or meal replacement on the go.
Step 3
Take in 30 percent protein, 30 percent fat and 40 percent carbohydrates at each meal. "The Fat Burning Bible" recommends this ratio as the optimal combination of nutrients for fat burning. You do not need to count every gram or calorie to do this. Best-selling fitness author Jeff Anderson recommends a serving of protein about the size of you fist, a serving of carbs that would fit into your open palm and a handful of nuts or a serving of olive oil the size of your thumb.
Step 4
Eat lean sources of protein. This is very important because many meats are loaded with saturated fats that will quickly derail your weight-loss goals. Examples of lean proteins are turkey, chicken, fish, lean cuts of beef and pork and egg whites. Protein has a thermic effect on the body, meaning it takes a lot of energy to digest, causing the body to burn more calories.
Step 5
Choose carbohydrates that are low-glycemic. Examples of these are oatmeal, brown rice, whole-grain bread or pasta, quinoa and many fresh fruits. These carbs digest slowly and do not spike your insulin, which can cause the storage of body fat. Instead, they are burned slowly to suppress hunger and give you energy for hours.
Step 6
Select healthy fats that help to control blood sugar and prevent heart disease. These lean fats include avocados, natural peanut butter, egg yolks, nuts and seeds and olive and flaxseed oil. The body can also use these fats as a source of energy, so remember not to neglect them.
Things You'll Need
- Whey protein
References
- "Combat the Fat;" Jeff Anderson; 2008
- "The Abs Diet;" David Zinczenko; 2004
- "The Fat Burning Bible;" Mackie Shilstone; 2005
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