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Eat 3 Meals a Day to Fuel Weight Loss

Our bodies are extremely sensitive to the frequency, quantity and type of foods we eat at each meal. As our body races to digest and break down the different fats, proteins, and carbohydrates to filter out all the essential vitamins and minerals we need to live, metabolic activity increases based on the exact composition of the meal. When we overeat, or eat too frequently, our body never has a chance to return to an optimal metabolic state, blood sugar remains high, and the stage is set for weight gain and disease.

Eat three meals a day to promote weight loss

It’s not hard to figure out that eating too many calories will lead to excess weight, but many people don’t realize that eating small meals or snacks throughout the day will cause blood sugar to stay elevated and lead to metabolic dysfunction. This can open the door to diabetes and heart disease and encourages elevated triglycerides which translate into belly fat.

The results of a study conducted at Purdue University and published in the journal Obesity confirm that overweight and obese men fed a low-calorie, high-protein diet felt satisfied and less hungry when they ate three times a day than when they ate six smaller meals. There’s a popular misconception that eating many smaller meals each day is beneficial to health and weight loss goals, but this study provides evidence to the contrary.

Properly balanced nutrition leads to weight loss

This type of study emphasizes the importance of eating a well-balanced diet that includes plenty of fresh vegetables and green leafy vegetables as the primary source of carbohydrates. The carbohydrates in vegetables are closely related to fiber and do not cause a rise in blood sugar when released as blood glucose. This keeps blood sugar levels steady, reducing the risk of metabolic disorders and encouraging the release of fat instead of storing it.

Protein is an important food source when trying to lose weight. Protein from lean meats, nuts and seeds takes longer and more energy to digest, meaning you stay satisfied longer while using more energy for assimilation. This is why study participants were able to lose the most weight by eating half their meals each day. Sugar and refined carbohydrates were limited, which helped control the desire to eat between meals.

Meal timing increases the fat burning cycle

When eating with a weight loss goal in mind, it’s important to properly space your meals to allow your metabolism and blood sugar to stabilize before eating again. Study participants eat three meals a day spaced five hours apart to allow blood sugar levels to normalize. While this study doesn’t specify when the last meal of the day was eaten, it’s important to finish eating at least three hours before bedtime. This allows for digestion to complete so the body can burn stored fat for fuel during the critical nighttime hours.

The path to successful weight loss is more than just counting calories and exercising. While these are important parts of your plan, you need to balance the type of foods on your menu with proper meal times. Avoid snacking between meals and limit food to only three times a day with five hours between each meal, and stop eating after dinner to stimulate natural fat release. This will help drive your metabolism towards your healthy weight loss goal.

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