What To Eat Breakfast Lunch And Dinner To Lose Weight Strive For Five-Why Eating at Least 5 Meals a Day is the Answer to Permanent Weight Loss

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Strive For Five-Why Eating at Least 5 Meals a Day is the Answer to Permanent Weight Loss

This is a very debatable topic right here: food!

Let’s take a look at a lifestyle plan (remember, DIETS DON’T WORK!) that ensures you eat healthier, rev up your metabolism, and lose FAT in the process! Sounds great, right?

I’m talking about eating small meals throughout the day. Or what I call “Lifestyle Eating”.

Some of you may have heard of this before, and for others this is completely new. Even if you’ve heard of it, keep reading because I’ll show you how to do it easily.

The days of eating only the big three are over: breakfast, lunch and dinner.

Now I’m not saying you shouldn’t have breakfast, lunch and dinner. They just don’t have to be large meals, as they are for most people. This new way of eating may seem very foreign to you and may take some getting used to.

The typical schedule for eating small meals throughout the day will look like this: small meals at 7:00, 10:00, 13:00, 16:00 and 19:00

Depending on your work schedule, family, etc., you may not be able to eat at the exact times listed above. For example, you may start work much later or earlier. If so, adjust accordingly and try to have a “small meal” every 3-3 1/2 hours. The goal is to have 5 to 6 “small meals” a day. I feel 5 is a reasonable target to roll for.

Because it works

“How the hell can I eat multiple times during the day and lose weight?” That’s what you’re probably wondering right now, isn’t it? I’ll let you know because it works the simplest way I know. No scientific medical terminology, just hard facts.

When you eat small meals throughout the day you speed up your metabolism, which helps you burn more calories. People with fast metabolisms are relatively thinner than people with slow metabolisms. The thing is, most people don’t know that they can “speed up” their metabolism. A good way to do this is to eat more often throughout the day and not just breakfast, lunch and dinner.

I often hear people say when they’re losing weight, “I skipped dinner that night and lost 10 pounds.” That might be true, and cutting out any of your meals might work for a while. But in the long run, this won’t work. Sooner or later you will go back to eating your dinner or whatever meal you cut out and your body will start storing that extra meal as fat in fear that you might decide to cut that meal again in the future. Remember, the body adapts to anything you throw at it. If he senses that you are starving (which is what he will perceive if you cut back on a meal) he will adjust accordingly and start saving food to compensate for the reduced calories he is experiencing now.

Ok, let’s go back to eating more during the day. I want you to follow me here. I want you to pretend that your stomach is a separate person from the rest of your body. If you’ve been able to hear your stomach talking, you may hear it say if you only ate 3 large meals a day: breakfast, lunch, and dinner.

“Here we go again, breakfast, lunch and dinner. I’m going to start withholding all of these meals. There’s no point in ‘burning’ these meals, they’re few and far between. You give me breakfast at 7:00am and then I won’t eat lunch until noon , and then I won’t have lunch until 6:00 pm I’ll have to hold them until you can give me a reason to burn them.

I’ll tell you what you might hear from your stomach if you fed it every 3-3-1/2 hours. “That’s great, I just had lunch at noon and since I know I’ll have the next small meal at 3pm, I’ll just burn my lunch. There’s no reason to hold back any of these meals. I get fed every 3 hours, I never die hungry and for this reason I never eat too much.

The bottom line is that the more meals you eat throughout the day, the more efficient your body becomes at burning these meals. Exactly the opposite is true when you don’t eat very often during the day. Your body goes into a “hunger” mode and “holds on” to every single meal, fearing that the next meal won’t last for very long.

Some of you, on the other hand, might say, “Well, I’ll often have lunch at noon and by dinnertime I’m still not that hungry, why should I eat now, sounds crazy?” The answer is very simple; to speed up the metabolism.

So for those of you who feel you have slow metabolisms, or those of you who feel the need to stop eating to lose weight, the answer lies in; Eating lifestyle. I also like to refer to this lifestyle meal plan as “Kevin’s Strive for Five.” You’d optimally aim to eat five to six times a day, but start by trying to eat at least five.

This is also very important: as I said before, it’s a lifestyle, not a diet. So if someone asks, “What’s that new diet you’re on”? Just tell them, “It’s not a diet. This is how I eat all the time from now on, and I’m never going to ‘stop’.

What exactly is a “Small Meal?”

This is probably a question you’ve had since the beginning of the article and I’ll cover it in a minute. I just want to say first that all meals throughout the day need to be healthy: I’m not recommending a cheeseburger and fries as one of your meals. But remember, healthy foods are delicious and it’s not limited to just tofu and cottage cheese, there are many options out there and we’ll get to that in a bit.

Also remember that I cannot provide the exact sizes and calories of the meals because a 300lb woman is going to eat very differently than a 180lb woman. The idea is still the same, small meals throughout the day, but the size of the small meals will be slightly different.

A great piece of advice that will really answer the meal size question is that you should eat every meal until you are satisfied (note I said SATISFIED and not FULL, there is a difference). Once you are satisfied, stop eating and do it again in 3 to 3 1/2 hours. Your body will become so in tune with this that you won’t even need to be around the clock and you’ll know when it’s time for another meal (your stomach will growl, which is actually your metabolism saying it needs more fuel ). When you start eating this way, there will be some trial and error and you will make some guesses about what the correct serving size is for you. But soon you will know exactly how much food you need.

How many times have you had lunch or dinner and left the table feeling completely full? I know I have plenty of times. The reason you don’t want to feel this way is because:

a) this means that you have probably consumed too much.

b) your next “small” meal is only 3 to 3-1/2 hours away. You don’t need to eat like this is your last meal.

The biggest obstacle you may have is reducing the amount you eat at dinner. Also breakfast and lunch, but most people consume most of their calories at dinner. But when you make those “small meals” in the morning and afternoon, you won’t

be hungry at lunch/dinner time and this will prevent you from eating a big meal at those times.

That’s why the name small meal is used. It takes away from the perception of the big 3 we mentioned: breakfast, lunch and dinner. Instead of being the normal large meals of the day, they now become 3 of the 5 or 6 small meals you have.

This brings me to my next point and something that may take a little more getting used to. I want to break down “small meals” even further and suggest that once you learn to eat 5 to 6 times a day, here’s another strategy that will help you even more. Try to get one lean protein, one starchy carbohydrate, and one fibrous carbohydrate with each meal. Let’s look at the breakfast example on the previous page. Egg whites are the lean protein, chili is the fibrous carbohydrate, and wholemeal bread is the starchy carbohydrate.

So the goal is to try and get one item from each of the 3 categories in each meal, and the meals should be pretty close to the same size. This means the piece of

grilled chicken (lean protein) should be about the same size as the baked potato (starchy carbohydrates) which is about the same serving size as broccoli (fibrous carbohydrates).

There are also some strategies you can use to further enhance your fat loss. One such strategy is to cut down on starchy carbohydrates throughout the day. This means that you will have most of your carbohydrates in your meals before lunch and then continue to have less and less after lunch, so by the time you get to dinner and any subsequent meals, you are eating only protein and almost no carbohydrates. This strategy and others like it would take up an entire book, more than anything I just want you to grasp the concept of eating 5 to 6 times a day.

Now remember, you may not be able to get to a meal every 3 to 3-1/2 hours right off the bat, and you may not be able to get a serving of every food type right away. All I ask is that you try to do better than what you are currently doing. If you can do this every week, you’re guaranteed to see improvement, and it won’t be long

you’ve mastered the art of lifestyle eating and it becomes as routine as putting on your clothes before you leave the house.

One last note: always keep in mind that this is not intended for someone who wants to lose weight really fast. Lose fat, get stronger, etc. it is a gradual process that must be done over time. No “quick fix” here. Just a guarantee of a faster metabolism and skinnier jeans!

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