With a bit of planning you can create a six-meals-a-day plan to keep your blood sugar steady and your energy level high. Many people like to break up their day with the six small meals with breakfast, morning snack, lunch, afternoon snack, dinner, and an evening snack. It is important to keep in mind that each meal should be portioned small, healthy and well balanced to reap the positive effects of frequent meals and avoid weight gain.
Considerations
When you alter your diet to eat every few hours, you may find yourself cutting down on snacking. Many people learn that they crave fewer sweets when they know they will be eating a proper meal within the next few hours. Eating every three to four hours keeps your blood sugar level steady and your cravings at bay. Budget your day in advance to get a solid understanding of how you will break up your meals and prepare for social outings. By pre-planning your daily meals, you can arrive prepared for social gatherings and opt for small appetizers at restaurants and consume a healthy snack before you arrive to keep your hunger at bay.
Effects
Everyone knows the energy slump that rolls around after a large meal. This slump is caused by your body working extra hard to digest the large meal you just consumed. Therefore, by switching your usual large meals to smaller, more frequent meals your energy will stay constant and you will be less likely to feel the highs and lows throughout the day as you would from a larger meal. These six small meals will regulate your energy level and keep you energized for longer, feeling better in the long run throughout the course of your day.
Meal Plan
Create a list of healthy foods that you enjoy for each of your meals and reference the My Pyramid food plan to ensure you are consuming healthy fare from each section. Breakfast can consist of a piece of toast with a teaspoon of nut butter and a sliced banana. A morning snack can be crudités such as sliced carrots and zucchini with a dollop of hummus, then an afternoon lunch of a cup of cooked vegetables paired with a lean protein source such as grilled chicken drizzled with balsamic vinegar and olive oil. Moving onto an afternoon snack, an easy and quick option is to chop an apple and combine with a teaspoon of almonds atop a 1/2 cup of yogurt, which can be eaten when you are busy. Right before dinner, enjoy a small glass of a fresh fruit and vegetable smoothie. When dinner time rolls around, opt for a vegetable stir fry made a portion of lean protein such as baked tofu with sesame seeds and soy sauce. Post dinner, a small plate of grilled vegetables sprinkled with fresh herbs can be served atop three whole grain crackers and a slice of hard cheese for a light evening treat.
Benefits
Breaking your daily caloric intake into six small meals allows you to consume less per meal and keeps you energized by focusing on your satiety levels instead of diving into three large meals and feeling sluggish and full. Your body will be content and refueled throughout the day with these smaller doses of energy. Unlike these six small meals, excess calories may be stored as fat for later usage, which is the typical result of a large meal.
Warnings
As with any diet, be sure to check with your doctor before changing your meal plan. It is important to keep an eye on portion sizes as well as your eating style and environment as these can easily contribute to over eating and weight gain.
References
- 3-Hour Diet : Lose up to 10 Pounds in Just 2 Weeks by Eating Every 3 Hours! ;Jorge Cruise; 2006
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