By Bari Auerbach….
Did you know male and female fitness/bodybuilding champions often eat as much as eight times a day to attain and maintain lean, muscular physiques? Today, nutritionists and weight-loss experts agree that frequently eating small meals and snacks is preferable to limiting yourself to three large meals or cutting calories to the point of virtual starvation.
According to Jorge Cruise, author of The 3-Hour Diet, the book about eating the right foods every three hours to achieve weight loss goals, the biggest mistake you can make when trying to lose weight is to skip meals.
“When you skip meals throughout the day your blood sugar plummets, causing you to overeat – and when you overeat, you gain weight,” Cruise says. “When you eat the right foods every three hours you will not feel hungry. Why? Because you will keep your blood sugar level stable and keep your appetite under control. When you’re in control of your appetite, you’re in control of your weight.”
Can you also boost your metabolism by eating more? Well, not really more food, but rather “more often.” Experts say that eating at least six small meals a day can help you slim down your waistline. According to the American Journal of Epidemiology, people who eat smaller meals more frequently throughout the day are 45% more likely to beat obesity than their “3 square meals a day” counterparts.
What are the right foods for breakfast, a midmorning snack, lunch, an afternoon snack, dinner, and an optional nighttime snack?.
Optimally, there should be a low glycemic carb, lean protein, and “good” fat on your plate every time you eat. You should also follow portion size guidelines (for example, veggies should fill half your plate, carbs should be the equivalent of a Rubik’s Cube, and protein should be the size of a deck of cards).
A suggested grocery list is: (Proteins): Boneless/skinless chicken breast, turkey, turkey bacon, easy to pour egg whites in cartons, cans of white tuna in water, wild salmon, low fat cottage cheese and yogurt, protein powder for shakes (great tasting flavors of Jay Robb whey and egg white protein are available in individual packets or jars at Whole Foods Market); (Low Glycemic Carbs): Plain flavored oatmeal, brown rice, sweet potatoes, Ezekiel breads, quinoa; (Fibrous Carbs): Spinach, broccoli, asparagus, cauliflower, mushrooms, Romaine lettuce; (Fruits): Apples, pears, strawberries; (Fats): Egg yolks, avocado, almond butter, flaxseed oil, olive oil.
Drinks, condiments and desserts that are also good choices for your list include Crystal Light, Arizona diet teas, Swiss Miss Milk Chocolate Fat Free with Calcium Hot Cocoa Mix, General Foods International Coffee Sugar Free French Vanilla Cafe Coffee Drink Mix, Starbucks iced grande Café Americano with Splenda, Walden Farms no calorie dressings, sugar free Smucker’s jelly, balsamic vinegar, mustard, salsa, sugar free Jello and popsicles, Skinny Cow low fat fudge bars.
Preparing meals and snacks frequently throughout the day can take a little extra time and planning. But it’s worth it to eat more – cheat less and ultimately reach or maintain weight loss goals.
