How eating 6 meals a day could help you lose weight.

Now before we get too excited planning those six meals there are some things we need to know!

These meals aren't full course Thanksgiving day meals like we wish they could be. Sadly, Thanksgiving only comes once a year. But! Eating six meals a day already sounds more appealing than the regular three. Doesn't it? Have you ever noticed yourself over eating at lunch because you had a light breakfast or skipped it all together? Or maybe your trying a new diet and eating only salad's for lunch is killing you before you can even make it to dinner time. By spreading out your calorie intake throughout the day you can help fight that mid-day hunger that turns to over eating at your next meal.

3 hours after eating a meal, your blood sugar has already begun to drop. By 4 hours, your meal has already been digested. By 5 hours your sugar levels drop extremely low and that is when we grab whatever we can to refuel. This can lead to bad snacking habits and cravings for higher calorie and sugary foods.

So how do we make 6 meals a day work?

- Whatever your normal calorie intake is, this shouldn't change. If your calorie goal is 1800 calories, each of your meals should be roughly 30o calories.

- Eat your meals every 2-3 hours, around the time your sugar levels drop. This will help keep you energized throughout the day.

-Keep your portions small and stick to your calorie plan. 50-100 extra calories a meal can easily become 300-600 extra calories a day.

- If your goal is to lose weight then incorporating fiber and protein into your meals will help. These will help you feel satisfied longer.

-Don't skip breakfast! After a goodnights sleep without food your body will need fuel to start the day. Skipping breakfast can cause you to feel sluggish and make it harder to stick to your meal plan. Studies show that people who eat breakfast tend to weigh less than those who don't

-Plan ahead. Plan your meals and package them ahead of time especially if you are someone who is always on the go. This will prevent you from reaching for unhealthy foods because you are hungry and in a rush.

Good Sources of protein can be found in

-Chicken

-Turkey

-Fish

-Lean Meat

-Eggs

-Legumes

-Seeds

-Nuts

-Nut butter

-Low-fat Cheese

Good Sources of fiber can be found in

-Most Vegetables

-Most Fruits

-Whole grains

-Legumes

Some Snack Ideas:

- 1 cup nonfat Greek yogurt with fresh berries- Fresh fruit with low-fat cheese (My Favorite!)

- 1/4 cup trail mix with nuts, dried fruits, and whole-grain cereal

- Raw veggies with 1/4 cup hummus or tzatziki sauce for dipping

- Whole-grain crackers with 1 ounce of low-fat cheese or one tablespoon of nut butter

- 1/4 cup trail mix with nuts, dried fruits, and whole-grain cereal

#diet #lifestyle #health #mealplan #protien #sixmeals #energy #Lifestyle