Year after year, new diets surface as old ones phase out. The foundation of a good nutrition program has never and will never change. It can be said in the sentence:
Eat several, small, balanced meals spaced evenly throughout your day.
This sentence is said to be the key to creating a healthy, fat burning metabolism. Most people do not eat three meals a day. In fact, the national average is just under two meals per day. Now let’s clarify; eating so little signals your body that you are starving. In response, the body sets up fat deposits so it has something to eat when you do not. You will notice these deposits growing on your belly, butt, legs, lower back and the back of the arms. The reality is most people and audiences I talk to and work with are "starving themselves fat”.
Let's look at the sentence again in detail and explore what, experts agree, is the correct, healthy way to eat…
Eat several, small, balanced meals spaced evenly throughout your day.
Eat 'Several' Meals
All correct diets and every expert will agree that frequency of eating is the foundation to metabolism and that consistency is the key to effectiveness. You must not miss meals. Eating frequently boosts your metabolism and helps to drop off some of the excess fat your body has stored.
Eat 'Small' Meals
A good rule of thumb is to keep food portions to about the size of your palm. When eating out, I will often advise people to split the meal in half…eat half and save the other half for later. This sounds hard but your body will adjust to the portion size quickly and you will not be hungry. Besides, you will be eating again in just a few hours if you are following the rule.
Eat 'Balanced' Meals?
Almost every meal should consist of three things: Protein, Starchy Carbohydrates, and Fruits/Vegetables.
Let's touch in the detail what these foods are.
What Is Protein?
Amino Acids make up protein. Protein makes up basically everything in your body. In fact, the only thing our body has more of than protein, is water. Protein is the building block of our body's muscles, tissues, organs, hair, nails, etc. Without enough protein, your body cannot function properly.
The body needs to break down protein into amino acids in order to build muscles. So, no matter how much you work out - if you do not have protein - you will not gain the lean, fat-burning muscle you want. Another important point to remember is that every time you work out you are tearing down muscles and then rebuilding them. Protein is necessary to repair and rebuild your muscles, in addition to everything else.
What is a Carbohydrate?
"Carbs" are the energy source for your body. Many of the new "low carb diets" are getting the attention of those trying to lose weight. While they can be somewhat effective short term, they are not so effective long term. Usually, people who use a low carb diet strategy end up gaining back all the weight and then some.
It is important to understand that there are 3 types of Carbohydrates.
Starchy Carbohydrates (pasta, rice, potatoes, etc..)
Starchy carbohydrates are extremely dense in calories so take note of portion sizes. These foods are packed with energy.
Fibrous Carbohydrates (Vegetables):
Leafy green and non-starchy, vegetables are what we call fibrous carbohydrates. The micro and macronutrients in vegetables are vital to the proper function of the body.
Simple Carbohydrate (Fruits):
These nutrient rich foods are crucial as the vitamins and minerals feed and support our body's functionality.
Evenly Space Out your Meals
From the time you wake up until the time you go to bed, you should have eaten four to six meals -- which works out to around 3 to 4 hours between each meal.
Want help finding the right diet for you?
If you’d like to stop stressing over the details and find a way to get control of your food choices while creating a healthier lifestyle, check us out at Power 3 Fitness Coaching.
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