How to lose fat #1: STOP SNACKING lose weight

1431661_57305119Stop Snacking to lose weight! The more times you decide to eat in the day means the more opportunities you have to eat. For gaining weight you  have to eat more, and thus, eating more meals will be effective. For losing weight however? It’s the worst possible idea that you can do. For starters, when you eat more and you eat at certain times, when you are in a situation where you can’t eat at that certain time your body WILL ask you “where the heck is the food I’m supposed to eat”? Don’t believe me? Eat 6 or more meals every day every 2 hours for 3 months at a minimum and then one day eat only 3 meals spacing them hours apart.

When you eat more frequent you are teaching your body that it needs more food. The result from the hunger craving can result in you being more tempted to eat something that you shouldn’t and even binge when the actual meal comes to compensate for your usual eating pattern.

What about eating every 3 hours to stoke the metabolic fire and eating 6 meals a day? Don’t I need to eat more to lose weight?

fire

How counter-intuitive is this? Eat more to lose weight…Ask “eating more meals or eating less meals, which would result in losing weight?” to a regular kid, and he’ll tell you that the answer is eating less meals. There’s actually science behind that eating less meals actually increases satiety, has better control of food consumption, better weight loss, BETTER METABOLIC RATE (it actually increases with less meals), and for the diabetics, much better GLYCEMIC CONTROL. (1)

Here is an excerpt from my book: 30 day paleo weight loss plan: The solution and the science to lose fat fast and live healthy long term (includes what to eat and recipes) to back up the above statement.

There was a study done on healthy males where one group ate three meals, while the other ate 14. At the end of the study the group that ate the three meals had increased satiety (felt fuller) but they decreased their hunger cravings throughout the day. Plus their Resting metabolic rate was increased in the three meal group vs the 14 meal group. Quoting the study: “Glucose and insulin profiles showed greater fluctuations, but a lower AUC of glucose in the LFr (low frequency) diet compared with the HFr (high frequency) diet”. This means that the glucose ratings in the 3 meal group compared with the 14 meal group was actually lower.

So much for eating every 3 hours and eating more meals to control insulin better and being superior for losing weight or losing fat huh?

How do I transition to eating less meals?

The first thing you should do is cut the snacks out. When this is done you can focus on eating 3 meals. What you would usually eat for a snack (say a banana, some nuts and a can of tuna for an example) you can try add to your 3 main meals. So an example would be for dinner you could have the tuna mixed with a salad and sliced banana. You’ll find that when you try add your snacks to your meals though that you won’t be able to eat as much as you normally would if you had the snacks as a separate meal and your portion sizes would go lower. And that’s the point.

At first eating less meals from eating high meals will mean that you might get hunger pangs (but they won’t be serious and you probably won’t even get any) but you’ll adjust easily in a week and you won’t even have any.

Apart from weight loss why should you even consider eating less meals

1) Eating less meals means less time to prepare which means you can focus on your exercise and your daily life

2) Eating less meals makes tracking what you’re eating easier

3) Eating less meals actually makes you more productive throughout the day and gives you more time

4) Eating less meals will make your weight be maintained easier

Simplicity. It’s perfect. When you simplify your eating habits you have more control what goes on in your mouth. So eat heartily and healthy and not small and frequent like a rabbit or a cow. Try it and you’ll see just how beneficial it is! Transitioning into eating less might be a pain to get your body used to it at the start, but just remember, pain doesn’t hurt!

steakmeal1

Go eat a meal and not a snack

References

  1. Munsters, M.J.M., Saris, W.H.M. (2012). Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males. DOI: 10.1371/journal.pone.0038632

     

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2 Comments

  • It’s nearly impossible to find educated people on this topic, however, you sound like you know what you’re talking about! Thanks

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