Studies have shown that consuming smaller, more frequent meals can actually boost your metabolism, keeping it charged throughout the day. Frequent meals also help us control hunger, offer more opportunities to munch, and when consumed consciously, help us to eat fewer calories.
Smaller, Frequent Meals
By eating 4 to 6 smaller meals a day, instead of the standard 3, you can give in to those cravings when you have the munchies. Often, even after a good breakfast, we get hungry mid morning. A small snack is just the thing to tide us over until lunch. Then, there’s another drop in energy mid to late afternoon, especially when you know you won’t get home for dinner for another few hours. This is a great time for another pick-me up. Skipping that extra cup of coffee and grabbing some fresh veggies and cheese may be just what you need.
Munch Carefully
The key to eating smaller, more frequent meals is to be careful about what you eat. No one is recommending you eat a bag of potato chips and a candy bar during that afternoon lull. You want to make the most of these meals by packing them full of nutrients. Fresh fruit and vegetables will boost your blood sugar levels without causing a dramatic spike followed by a sugar crash. Combining fruits and veggies with a lean protein and a whole grain product will give you an energy boost, satisfy your craving and sustain your body until the next meal.
Don’t Overeat
You’ll want to be careful that you don’t consume excess calories this way. Snacks should only be about 150 to 200 calories, and you’ll find you won’t need to eat as much for your main meals. It may be helpful to put more focus on your lunch or dinner, so that you still feel like you are getting a full meal. Sit down at a table and really take your time to eat your main meals, don’t just eat in the car or while you’re working.
Benefits of Smaller, More Frequent Meals
There are so many benefits to eating smaller, more frequent meals so long as you’re smart about it.
- Satisfy your cravings in a healthy way
- Avoid overeating because you’re so hungry
- You can easily consume fewer total calories
- Prevents overeating
- Avoids feeling hungry
- Keeps metabolism up and running for the whole day
- A great way to increase intake of fruits and vegetables
Snack Attack
Plan for your mid-day cravings by keeping a number of healthy snacks on hand. If you don’t have that bag of potato chips at your desk, you won’t eat them. Think about it, when a co-worker brings a box of dough nuts into work, they disappear so fast. If someone brings a fruit tray in, it disappears just as fast. We like fruit; for some reason we just don’t eat it enough.
Here are some simple ideas of snacks to keep on hand:
- Low-fat cheese: keep a block of cheese, cottage cheese or a package of string cheese at work for protein
- Carbohydrates: have a stash of whole grain crackers to eat with the cheese and fruit
- Nuts or nut butters: nuts are great sources of protein, fiber and healthy fats. Keep a stash of mixed nuts or nut butter on hand
- Fruits and Veggies: keep bags of cut up veggies and various whole fruits. Be sure to mix it up so you don’t get bored
- Trail mix is a great way to combine sweet and salty with protein. Some nuts, various dried fruits and even a little bit of chocolate if you like is a great energy booster.
- Munch slowly: the key is to munch on your snacks slowly, don’t chow down. You still want to take some time to eat so that you don’t overeat. Have preset portions for yourself. Try one piece of string cheese with an apple, or a container of yogurt with a handful of trail mix. A little bit is all you’ll need.
Get a jump start on your personal weight loss program today.
Sources:
http://www.webmd.com/diet/features/snack-attack
http://www.mayoclinic.org/news2006-mchi/3353.html
http://weight-loss-methods.suite101.com/article.cfm/eat_frequently_to_lose_weight
