Nutrition

Why You Need To Eat 6 Small Meals a Day

By April 11, 2019 No Comments
eat 6 meals

Starving yourself is not a healthy way to restrict how many calories you consume.

You can put your health at risk if you limit your calorie consumption too drastically.

Research shows that eating 5-6 smaller meals a day can help you achieve your weight loss goals as opposed to the traditional 3 complete meals a day especially if you are an active person.

More and more people are becoming victims of the “roller coaster diet”.

Many diet plans restrict your calories and can decrease your body’s metabolism.

As a result, your body can go into starvation mode.

When this occurs, your body doesn’t use a lot of calories which leads to extreme hunger and possible weight gain since your body will want to hold on to every calorie it gets.

Why Eat 6 Small Meals A Day?

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To increase your body’s metabolic rate, you should try to eat 5 to 6 smaller meals each day.

Your metabolism will increase and thus burn more calories all day long.

You can further increase your metabolism by eating foods high in protein during your meals.

Eating at different intervals throughout the day or when your body says it is hungry can help boost your metabolism due to the thermic effect of food.

You will need to have enough calories digested and absorbed to create this thermic effect though.

Thermic Effect of Food

mealsWhat I mean by the thermic effects of food is the way certain foods affect your metabolism.

It is the amount of energy required to digest, process and absorb the food you eat.

Different foods have different percentages of thermic effect, ranging from 3% to 30%.

High protein foods have a 30% thermic effect.

Some examples are turkey,🦃salmon, and tuna. 🐟

By simply digesting, 30% of the calories in these foods are burned.

20% of the calories found in fibrous and complex carbohydrates are burned during digestion as well.

Some examples of these foods are corn, 🌽 broccoli,🥦 green beans, and spinach.

Foods with a very low thermic effect include refined carbohydrates and fats.

This is the reason why fat is stored so easily.

Maintain Your Blood Sugar

Eating at least 5 to 6 smaller meals a day allows you to maintain your blood sugar and insulin levels.

It also helps to keep them balanced.

Insulin is responsible for producing amino acids in your muscle’s cells, thus promoting muscle growth.

Eating every 4 to 7 hours or when you are hungry will yield a steady output of insulin.

This is also good for storing glycogen and accelerating your muscle growth and retention.

By making sure your insulin and blood sugar levels are stable will keep you from feeling lethargic.

When my blood sugar is low, I instantly want to take a nap.😴

No matter how hungry I am, I will opt in to take a nap rather than eat due to the lack of energy.

As a result of eating healthy regularly, your weight loss goals will be easier to accomplish and your body will be able to process vitamins and minerals more effectively.

What Many Doctors Say About This Kind of Eating

There are many doctors and nutritionist out there who say eating 5 to 6 smaller meals a day is a bad thing to do especially if you want to lose weight.

I agree with them to a certain extent.

Every time you eat you are increasing your insulin and an increase in insulin can cause you to gain weight.

Now, eating 5 to 6 smaller meals a day is solely contingent on how active your lifestyle is.

If your lifestyle is more sedentary then this is not for you.

You do not need the added energy since your body is not moving.

If your lifestyle is more active, I recommend you eat 5 to 6 smaller meals a day.

I am not saying eat 5 to 6 large meals a day.

That would defeat the whole purpose of this kind of eating.

The main goal of eating 5 to 6 times a day instead of the “normal” 3 times a day is to make sure your growing muscles are getting all of the nutrients it needs to grow.

If you only eat 3 times a day, you may not be getting in the necessary amounts of protein, fiber, antioxidants, vitamins, minerals, etc that your body needs to heal and recover.

Eating 5 to 6 smaller meals a day should hopefully give your body everything it needs to recover so you can kill it at your next workout.💪🏾

What is Meal Prep and Meal Planning?

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Meal prepping is literally you planning out your meals for an extended period of time.

This could be for a week or for a month!

It all depends.

Now, meal planning is literally just that…

You are planning out what you want to make for the week, for a month, etc.

Many people use a meal planner and food containers to help them.

The trick to all of this is to make sure you have a constant eating schedule.

It might be difficult at first, but planning your meals ahead of time may help you more than you think.

By prepping your meals ahead of time, all of your meals will have the proper amount of nutrients to keep you full and energized throughout the day.

I love meal planning for the week.

I usually do it at the beginning of the week (Sunday) so that all I have to do when I get home is pop it in the microwave or oven and boom dinner is served.

Looking to start meal planning?

This book can help you out! 

To Wrap Things Up…

In the end, eating 5 to 6 smaller meals a day will increase your energy⚡️ level and your metabolism.

You will also burn🔥 half of the calories by eating regularly, instead of storing it away as fat.

Combine your diet with strength training🏋🏾‍♀️ and cardiovascular exercises🚴🏾‍♀️ to make it even more effective!

Using this method will set you on the fast track to burning🔥 fat and accomplishing your weight loss goals!

Remember to listen to your body and good luck! 👍🏾

To possibly eating 5 to 6 smaller meals a day,

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Morgan Green

P.S. – If you enjoyed this post on Why You Should Eat 6 Small Meals A Day, remember to like, share, and comment below.

P.S.S.- Using plastic to heat up your food in the microwave is very dangerous. They say that being BPA free is good enough to be able to heat up your food. I don’t like to take chances with my health so I use glass containers when I want to heat up my food. HERE are the ones I use.

P.S.S.S.- One of my favorite cookbooks to give me meals to speed up my metabolism is Metabolic Cooking.

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