Are you one who eats typically three meals per day but still can't lose weight? Then telling you to increase your meals to 6 small meals per day may seem illogical, but let me ask you some other questions and be honest with your answers. Are you having snacks whenever you get hungry in between your three typical meals of breakfast, lunch, and dinner? Are those snacks balanced ones with healthy proteins, carbs, and fats? Do you get the munchies at night and give into the "I see food, so I eat food" mentality? What types of beverages are you drinking throughout the day? Are they carbonated and sugar-filled? How much are you eating for breakfast, lunch, and dinner? After lunch or dinner, do you feel like taking a nap? Did you feel like you had the perfect diet plan until I asked those questions? Well, there are many ways to speed up metabolism for maximum fat loss. Today, I'll show you the first step.
Most Americans eat 3 regular meals per day, though some skip breakfast and only eat lunch or dinner. However, most Americans also have a "see food, eat food" snacking pattern between meals and through the evening after dinner. I hate to tell you this, but this is a very inadequate way to feed your body. Research has shown that eating every 2 to 4 hours per day, which equates to 6 small meals per day for most people who sleep 8 hours per night, is the best way to improve body composition and health.
One of the many ways to speed up metabolism is by eating at regular intervals. It helps to balance blood sugar as well as helps to maintain lean body mass. It even gives your body a great reason to burn off extra fat which helps you to achieve maximum fat loss. Eating 6 small meals per day is especially important for those who are physically active as they are the ones who burn more calories than sedentary people. Eating more frequently helps them to get the necessary calories they need without promoting fat storage. Eating 6 small meals per day is the perfect diet plan. Does this mean that snacks are included in that equation? Absolutely. Think of breakfast, lunch, dinner, AND snacks as "meals."
You may be asking about late night munching and the rule on not eating after a certain time. That is a myth! Should you eat before hitting the bed? Just keep the 2 to 4 hour rule in mind. If your eating time is scheduled right before bed time, then definitely take the opportunity to eat! Our bodies go into catabolism (muscle breakdown) during times of fasting, and not eating for 8-10 hours while sleeping is definitely fasting. We don't want our bodies to go into catabolism. So, if you don't go to bed until 10 PM and stopped eating at 7 PM, that's an additional 3 hours added to your 8-10 hours of fasting. It just gives your body more time to breakdown which is NOT what you want. The perfect diet plan does NOT place your body in jeopardy like this. You want to preserve lean muscle tissue as well as ways to speed up metabolism- not slow it down!
Another question you may be asking is how big should each meal be if you're eating 6 smalls meals per day. The answer to that is that it's all based on your gender, age, body frame size, body fat percentage, physical activity levels, calories needed for the day, and more. But, if you haven't been counting calories and macronutrients (protein, carbs, and fats), then start out with eating clean foods at each meal. Basically, a typical woman will need 20-30 grams of lean protein per meal while a man will need 40-60 grams per meal. This equates to about one palm size for women and two palm sizes for men of lean meats such as steak, chicken breast, turkey, or egg whites. By sticking to clean eating principles, you should add healthy vegetables, fruits, and essential fats to your protein. Gear up to have 1-2 cups of green and colorful veggies or 1/2 cup of metabolic boosting fruits such as apples, pears, grapefruits, or berries. A small portion of whole grains such as oatmeal, brown rice, or a sweet potato can be added to a couple of meals throughout the day. Add a teaspoon of essential fats like extra virgin olive oil or flaxseed oil to your veggies or 2-3 tablespoons of slivered almonds or crumbled walnuts to your fruit. If you want a great balanced "snack" meal, you can try something like low-fat cottage cheese or Greek yogurt for your protein, berries for your carbs, and walnuts or almonds for your essential fat. These types of meals make the perfect diet plan.
Concerned about planning 6 small meals per day? Don't be. If you've been eating breakfast, lunch, and dinner with snacks in between, this should be a cinch for you. You just need to make sure that each one of your meals is balanced with healthy proteins, carbs, and fats. Don't continue to munch throughout the day though. Eat your snacks as if they were your typical "sit down" breakfast, lunch, and dinner meals. Serve yourself so that you're not continually munching. If you've been missing meal times and then gobble a feast of a meal later due to feeling famished, then try to set the alarm on your computer, phone, or watch to remind yourself that it's meal time. By eating 6 small meals per day at regular intervals, you'll find that you won't get the munchies or feel famished. In fact, it's one of the ways to speed up metabolism and burn fat. It's a much healthier way of eating. It's the perfect diet plan.
About 911 Body ResQ & Abby Campbell
911 Body ResQ ( 911bodyrescue.com 911bodyrescue.com ) provides information on how to achieve maximum fat loss and lose belly fat fast without gimmicky diets. Owner Abby Campbell is a renowned certified fitness nutrition and personal training coach, a research analyst, an author, and a copywriter. She has helped thousands achieve maximum fat loss goals and invites you to preview 911 Body ResQ's dieting plans. Just click on this link: 911bodyrescue.com/Discount-Products/Dieting-Plans 911 Body ResQ's Dieting Plans.
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