Friday, May 02, 2014

How many meals a day should you eat to lose weight?

Hi there, this is Jonathan Clark from Lose Weight For Scotland – it’s my mission to Crush Obesity, Add Years To Your Life & help you to Look Good Naked!  I challenge Scots to lose 10 lbs of fat or gain 10 lbs of muscle, even if they’ve tried everything else, and it’s guaranteed.  One of the questions I get asked all the time is  How many meals a day should you eat to lose weight?

Experts say: Three to six meals per day.  Eating six small meals a day, they say, helps regulate blood sugar, control cravings and keep hunger at bay.  You want to change from a binge eater to a grazer.  Listen If I scoff a big heavy meal I can’t move, I’m floored and can barely keep my eyes open.  But if I’m grazing throughout the day, I’m always high energy and my body thinks food is plentiful so it doesn’t start sabotaging me. And you’ll usually find me in a good mood.

As long as you choose the right foods and watch portion sizes, "grazing" throughout the day can help you lose weight while keeping you energized.

I would recommend eating 6 times a day . “This 6 meal diet plan will keep your metabolism burning brightly, and your brain will enjoy a steady source of fuel,” So think of that as breakfast > snack > lunch >snack  >dinner > snack  And a snack is anything that’s not a full meal – so a bowl of soup, or a small salad, or a piece of fruit.

It’s the calories that count. You basically want to make sure you’re hitting the right calorie targets and keeping your vehicle fuelled up.  This speeds up your metabolic rate and turns you into a fat burning machine.  So you actually eat more often, and lose weight fast.  As long as it’s not 6 big macs a day mind you.  Ah ah ah!

For maximum satisfaction, each mini-meal or snack should include low-fat protein, fibre, and a little healthy fat. For good nutrition, try to include at least one fruit or veggie in each mini-meal.

Good protein sources include lean meat, seafood, low-fat dairy (yogurt, cheese, milk), eggs, nuts, beans, and soy.  Fibre-rich foods include whole grains, fruits, vegetables, and beans. Healthy fats come from vegetable oils, avocados, nuts, and fatty fish.

Here are some healthy mini-meals that are easy to prepare:

An apple with a piece of cheese and light popcorn
Egg, slice of whole-wheat toast, and half a grapefruit
Grilled chicken sandwich with veggies
Whole-grain roll with peanut butter and banana
Hummus, whole-grain crackers, and baby carrots
Smoothie made with yogurt, fruit, and juice
Waldorf salad and half a turkey sandwich

Fast food sells cos it’s quick, convenient, portable and cheap.  Unfortunately it’s also full of sugar, salt and fat.  You want to make up healthy fast food that’s quick, convenient, portable and cheap.  If you’re making your kids play piece the night before, make one up for yourself while you’re at it.  Multitask.  Plus when you open the fridge for a snack there will be something healthy waiting for you read to go.  Well, only if you want to save money, stay lean and live longer.  But then that’s up to you.  Are you up to the challenge?

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