Eat without worry
December 22, 2008
This is a happy solution for all those people who struggle to lose weight, who are always hungry when on a diet and who find it difficult to make it through the afternoon. Eating six small meals a day helps you lose weight faster, solves the hunger problems and gets you through the afternoon without breaking your rhythm.
Basically, you are having the usual three meals a day with a healthy snack in between; for those who need an extra bit to get through, you can also add an evening snack as well. Sound too good to be true? Well, read on – here are some tips to make this strategy work for you.
Time your meals and snacks.
It is not a case of eating whenever you feel like it or eating more. You will eat the same number of calories but they’ll be spread out more evenly. Time your meals so that you have an even intake of the right foods throughout the day and evening.
• Breakfast – before 8:00 am. You need protein and complex carbohydrates, which are rich in fiber. Eat eggs, bacon, tomatoes, mushrooms, whole grain cereals (not the highly-processed, sugary ones they make for kids – not that they should eat them regularly, either!) or wholegrain breads. Oats and bran are especially good choices. Try a healthy smoothie – blend together skim milk, fruit (frozen berries are great), nuts, yogurt, a teaspoon of ground flaxseed and a little honey to taste. This quick breakfast is filling and nutritious.
• Morning snack – 10:00 – 10:30 am. Protein and complex carbohydrates, again: cheese and crackers, a piece of fruit and cheese. a glass of milk and a piece of muesli sliced ( look for low sugar varieties), or a handful of nuts including almonds, walnuts, peanuts and seeds like pumpkin, pine nuts and sunflower.
• Lunch – 12:00 – 1:30 pm. Protein and complex carbohydrate foods: a salad sandwich on rye or whole wheat, a salad full of green leafy vegetables, (with colored vegetables and chicken, tuna or ham), a salad wrapped in a tortilla, or homemade soup with a whole grain bread roll.
• Afternoon snack – 3:00 – 3:30 pm. Guess what? Protein and complex carbohydrates, again! Similar suggestions as on the morning snack menu or enjoy a fruit smoothie at this time if you haven’t had one today.
• Dinner – 6:00 – 7:30 pm. Lean meat, preferably chicken or fish, with a plate full of salad or steamed vegetables, or chicken stir fry. Try for four to six different colored vegetables. If you feel like dessert, have fruit and/or yogurt.
• Evening snack. Try to have this at least an hour before you go to bed. Keep this snack light and small, and only have it if you really need it. Try having a hot drink instead of food – sometimes hunger pangs just mean you’re thirsty.
Eating more regularly keeps protein levels up, and protein builds muscle and helps to burn fat. The body metabolizes protein more efficiently when its intake is spread evenly throughout the day. Complex carbohydrates take longer to be digested and keep you feeling fuller for longer. Remember to also drink at least eight glasses of water a day.
The secret to success with the six- meal plan is to make sure each meal is a mini- meal. Indulge in your favorite food once a week, but keep the serving small – a little of what you like occasionally won’t hurt your weight loss program.
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