For the past few years, there has been a new trend in eating for weight-loss and diabetes that has been doing the rounds – eating smaller portions more frequently. While this trend has become an approved topic of conversation, certain people would like to understand the rationale behind it. How eating less more frequently can help improve your health?
Whether you are on your weight-loss journey or trying to control your blood sugar or ensure proper nutritional intake, small meals a day is what your doctor, fitness coach or dietician prescribed.
Together with a good exercise routine, eating 5-6 times a day can transform your body into a lean, toned, fat-burning machine.
Benefits of eating small frequent meals
Here are the major benefits of eating 5-6 times a day:
- It keeps you energised.
- You feel less hungry.
- It reduces your cravings for unhealthy food items.
- It controls blood sugar levels & insulin production.
- It reduces body fat storage.
- It increases and maintains lean muscle mass.
The only rule behind this way of eating is that every meal you eat should contain lean protein, good carbs, and healthy fats in about a 40:30:30 ratio.
Here’s how small meals can help you in sustaining a healthy and fitter lifestyle.
Weight Loss
Eating smaller portions more frequently can prevent the development of becoming overweight or obese.
According to research, people who eat only two or three large meals over a day tend to eat more calories than people who eat smaller portions of five or six meals. This goes as when you eat your breakfast at 8:00 am and lunch at 1:00 pm, your stomach is hungry for almost 4 hours at a stretch. This makes you consume more calories than are necessary to help satiate your hunger or what your body requires. This increased calorie intake is the reason your body gains the extra weight.
Decreased Chance of Nutritional Deficiencies
Eating 5 meals a day may help to ensure you’re getting all of the vitamins and minerals that you need to keep your body in proper working order. Research has found that people who eat several meals through the day tend to vary their diet more than those who simply eat two or three large meals.
Getting the proper amount of vitamins, minerals and other nutrients are essential both for good health in people of all ages and genders.
To summarize, when you eat smaller meals, say five meals a day, you are less hungry and do not overeat, you feel more energised and have a more positive outlook. Smaller frequent meals enable more stable blood sugar and less craving for unhealthy foods.
Tips for eating small healthy meals frequently:
With all said and done, it is important to understand that these smaller meals must be healthy and full of nutrition. Here is how you can ensure this:
- Ensure protein or fibre in every meal.
- Eat a reasonable portion.
- Try eating with your hands to ensure optimum portion size.
- Plan your meals beforehand
- Take help of professionals to ensure optimum nutrient intake and right meal size.
Are you looking for a meal plan that suits your objective? Want a meal plan that can control your hunger, make you feel full and energized? Looking for a meal plan that can help you lose weight? Looking for delicious and convenient meals that will help you achieve your goals?
If you are looking for expert advice to help you plan what to eat and when to eat, talk to our nutrition expert today!
