Eating multiple small meals daily accelerates weight loss in many ways. Small frequent meals elevate metabolic rate. The traditional three meals, however, can cause dramatic insulin spikes, signaling the body to store fat. Multiple small meals keep blood sugar and insulin levels stable, preventing undue fat storage and encouraging fat burning. Moreover, eating more frequently keeps cortisol levels low and helps suppress hunger. Food cravings become obsolete when you learn to eat frequently. Use multiple smalls meals a day to lose weight and keep it off for good.
Step 1
Eat five or six small meals throughout the day, spaced two to three hours apart. According to "The Abs Diet," this strategy elevates metabolism, meaning that you will be burning more calories all day long. Try to structure your meal plan as three meals--breakfast, lunch and dinner--with two or three snacks in between them.
Step 2
Take in 30 percent protein, 40 percent carbohydrates and 30 percent fats at each of your meals. "The Fat-Burning Bible" recommends this ratio as optimal for burning fat. There is no need to count calories or grams. Fitness author Jeff Anderson recommends a serving of protein about the size of your closed fist, enough carbohydrates to fit in your cupped palm and a handful of nuts for fat. Liquid fats, such as oils, can be taken in servings about the size of your thumb, according to "Combat the Fat."
Step 3
Eat foods that are "clean" and do not promote the storage of body fat. Lean protein choices include turkey, chicken, fish, egg whites, and lean cuts of pork or beef. Clean carbs include oatmeal, brown rice, whole grains and sweet potatoes. Healthy fats include olive or flax seed oil, avocados, or nuts and seeds.
Step 4
Consume whey protein as a mid-meal snack or meal-replacement. Besides being convenient, whey protein is very healthy and promotes muscle building and fat burning. Most whey proteins mix instantly into water. Combine whey with frozen bananas and natural peanut butter to make a delicious protein smoothie.
Step 5
Optimize fat burning through nutrient-timing strategies. For example, take in most of your carbohydrates in the morning and afternoon, when they will be utilized for energy rather than fat storage. Another example is taking a serving of protein before and after working out to provide amino acids for the body to repair damaged muscle tissue.
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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