The idea behind the 5 smaller meals (3 'main' ones + 2 'snacks') is to keep sugar levels, etc. at as much a constant as possible, which is obviously of benefit. You have more energy, concentration is better, etc. If you eat at say, 7.00am, 12.30pm, 7pm (more or less average meal times?), there are major dips in all levels so it's a constant up and down. Smaller meals also benefit digestion. I follow a low GL diet. Well.. not a diet really, just healthier eating habits. Weight loss is not the goal but health, energy, etc. is.
The diet allows you to eat normally. Adjustments have been made, for example eat brown/wholemeal instead of white (rice, pasta, bread... though you CAN eat white as well), balance the foods properly (you get to know what 'goes' with what, eg, if you eat a fruit salad, sprinkle a few seeds on top), look at how they are cooked (ie don't deep fry, rather steam for example). Use sugar replacements instead of sugar, etc. I eat red meat (which is a no-no in a lot of diets), basically, I eat everything, just give it more thought. I do not buy processed foods, eg, pizza ,but make it myself. Again, I don't use ready made cooking sauces (eg rogan josh sauce to make a curry), but make these from scratch.
To give you an idea, yesterday's menu:
Breakfast - homemade muesli with berries (blueberries, raspberries, strawberries) with milk.
mid morning snack - boiled egg with 'soldiers'
Lunch - salade nicoise
afternoon snack - yogurt with seeds
Dinner - chicken breast stuffed with feta & roast pepper pesto with sweet potato mash. Desert: apple crumble.
Portions are reasonable though not big because it's not necessary. Before eating this way, I was often very hungry by the time lunch and dinner came, so ate way too much and too quickly.
Naturally, any food intake needs to be in relation to your needs.
Third to last sentence in your post. You stated that the 5-7 meal plan is a lie.
No, i said that it is a lie to say the 5-7 meals is better than eating 3 meals a day. I have listed the difference between 7 meals and 3 meals. And it all comes down to your own will power and hunger. If you can go 3 meals a day and not have to (unhealthy) snack inbetween you will see the same gains or losses as you will see with someone who eats 5-7. I bet that most people that eat 5-7 meals a day do so because they have heard that it makes your metabolism speed up. Which is a flat out lie. The only benefit is controling your snacking.
I have been around some of the best college trainers and nutritionist as well as train with many ex-D1 football players and NFL scouts for the last 7 years. The most important thing is what you put in your body. I have seen great results from people who eat one 3,000 cal meal a day.
I will say this too. It's not just McDonald's and Burger King you need to stay away from. It is almost all restaurants.
If supersize me was done at an olive garden, tgif's, etc. etc. the results would probably have been worse.
To compare the nutirtional value of olive garden to mcdonalds is outrageous. You could get fat off of anything if you eat it in excess. Pasta, chicken - should be a staple of everyones diet.
If you can go 3 meals a day and not have to (unhealthy) snack inbetween you will see the same gains or losses as you will see with someone who eats 5-7. ....... The most important thing is what you put in your body. I have seen great results from people who eat one 3,000 cal meal a day.
I think the, for the purpose of this thread, the main focus of the 'diet' is health, not weight loss. I'm sure that one 3000 cal meal a day is not a healthy way to eat, especially if this one and only meal is the evening one!
If you can go 3 meals a day and not have to (unhealthy) snack inbetween you will see the same gains or losses as you will see with someone who eats 5-7. ....... The most important thing is what you put in your body. I have seen great results from people who eat one 3,000 cal meal a day.
I think the, for the purpose of this thread, the main focus of the 'diet' is health, not weight loss. I'm sure that one 3000 cal meal a day is not a healthy way to eat, especially if this one and only meal is the evening one!
Your right it is about the ideal diet "health". But many people here seem to think that the ideal diet is 5-7 meals. I am telling you that there is no proof that it does anything but spread your meals throughout the day.
and why is 3000 cal a meal not a healthy way to eat once a day assuming that all the food we are talking about is healthy.
I haven't seen any health professional say to NOT eat 5 or 6 small meals a day. That is universally accepted. It doesn't have to be "square" meals... the 2 or 3 extras can be "full" snacks like a cup of yogurt, a hard boiled egg, and some veggies. Or a handful of nuts, a cup of fruit and a 1/2 pint of skim milk. Those are my typical mid day "meals" and I also have a protein shake after my daily workout. Bowl of cereal and juice in the morning. Turkey or chicken (sometimes beef) at night with a starch (usually potatoes) and lots of vegetables. Nothing pre-packaged (well, except for the yogurt, nuts, etc) or with added sugar (don't get the fruit in a cup).
When you eat 2-3 meals a day you're going to have crashing sugar levels and spikes which exacerbate stored body fat. Not to mention your energy levels are going to be shit.
The other 50% of being healthy is exercise. Even if it is just a 2-3 mile walk and some pushups, sit ups.
Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
Your right it is about the ideal diet "health". But many people here seem to think that the ideal diet is 5-7 meals. I am telling you that there is no proof that it does anything but spread your meals throughout the day.
and why is 3000 cal a meal not a healthy way to eat once a day assuming that all the food we are talking about is healthy.
because most people only burn ~2000 calories a day. So 3000 calories a day will make you fat... regardless if you are eating 3000 calories of Snickers or 3000 calories of broccoli (which would be like 10 lbs... but you get my point)
Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
Your right it is about the ideal diet "health". But many people here seem to think that the ideal diet is 5-7 meals. I am telling you that there is no proof that it does anything but spread your meals throughout the day.
and why is 3000 cal a meal not a healthy way to eat once a day assuming that all the food we are talking about is healthy.
Due to major health issues I have had to look at how and what we eat (issues are not due to food, ie obesity, etc.). My husband is followed by a dietician and nutritionist (amongst other health professionals). It would seem the consensus IS 5 'meals' a day, for reasons I already explained and that he still stands reiterated in the post further below. And, yes, it does spread those meals throughout the day - that's the point. No self respecting nutritionist would say eating once a day is healthy, even if the foods are.
I haven't seen any health professional say to NOT eat 5 or 6 small meals a day. That is universally accepted. It doesn't have to be "square" meals... the 2 or 3 extras can be "full" snacks like a cup of yogurt, a hard boiled egg, and some veggies. Or a handful of nuts, a cup of fruit and a 1/2 pint of skim milk. Those are my typical mid day "meals" and I also have a protein shake after my daily workout. Bowl of cereal and juice in the morning. Turkey or chicken (sometimes beef) at night with a starch (usually potatoes) and lots of vegetables. Nothing pre-packaged (well, except for the yogurt, nuts, etc) or with added sugar (don't get the fruit in a cup).
When you eat 2-3 meals a day you're going to have crashing sugar levels and spikes which exacerbate stored body fat. Not to mention your energy levels are going to be shit.
The other 50% of being healthy is exercise. Even if it is just a 2-3 mile walk and some pushups, sit ups.
THey say that because people have piss poor diets and tend to snack throughout the day. My point which no one seems to get is that you get the exact same fat loss or muscle gains from eating 5-7 meals a day as well as 3 meals a day. I already recognized the fact that eating 5-7 meals does have better insulin management. But that is all. I played college football for 4 years and never had an energy problem eating 3 meals a day. The only reason i switched to 5 meals is because i consume 4,500 cals a day now and Its to much to put into 3 meals. There is no science to 5-7 meals, its a trend and it seems to work for people because its easy to eat smaller meals throughout the day to satisfy your hunger. The ideal diet is whas your body is comfortable with.
Your right it is about the ideal diet "health". But many people here seem to think that the ideal diet is 5-7 meals. I am telling you that there is no proof that it does anything but spread your meals throughout the day.
and why is 3000 cal a meal not a healthy way to eat once a day assuming that all the food we are talking about is healthy.
Due to major health issues I have had to look at how and what we eat (issues are not due to food, ie obesity, etc.). My husband is followed by a dietician and nutritionist (amongst other health professionals). It would seem the consensus IS 5 'meals' a day, for reasons I already explained and that he still stands reiterated in the post further below. And, yes, it does spread those meals throughout the day - that's the point. No self respecting nutritionist would say eating once a day is healthy, even if the foods are.
You do realize that nutritionists base all their studies off what the body or persons results are, Right. Nutritionists learn from us, not the otherway around. Explain to me how if you are eating the right foods, eating one meal a day is bad. Would i do it, no... but people do and see great results. If you want i can post pictues of my physique off eating 3 meals a day. They provide people with the 5 meal a day plan because people have binge eating problems and can go more than a few hours without eating, so they adopted this smaller meal plan. But people that do have some will power concerning snacking dont' need to follow this bro-science that is 5 meals a day. 3 is suffice, and was also a staple of all great bodybuilders in the golden age, such as arnold, reg park, columbo, dave draper, etc.
I'm thinking this thread should have been in the AET. I guess there isn't anyway to avoid arguments instead of giving general recommendations in the Moving Train.
You do realize that nutritionists base all their studies off what the body or persons results are, Right. Nutritionists learn from us, not the otherway around. Explain to me how if you are eating the right foods, eating one meal a day is bad. Would i do it, no... but people do and see great results. If you want i can post pictues of my physique off eating 3 meals a day. They provide people with the 5 meal a day plan because people have binge eating problems and can go more than a few hours without eating, so they adopted this smaller meal plan. But people that do have some will power concerning snacking dont' need to follow this bro-science that is 5 meals a day. 3 is suffice, and was also a staple of all great bodybuilders in the golden age, such as arnold, reg park, columbo, dave draper, etc.
I think the why has been explained a few times already. Again, we are not talking about binge eating, will power, etc. but the chemistry that happens in your body with food intake. Legit health professionals (whether they are called dieticians, nutritionists, clinicians or doctors) know what is going on in the body and how everything interacts. They don't 'learn' from us, they have the knowledge before. Hey, I had a great body, skipping breakfast (only drinking coffee), crap lunch, coffee after coffee during the day, 3-course meal at restaurants most nights, plenty of alcohol. Looked good but was my body healthy? Nope. You mention the body builders of the golden age - not a 'normal' diet by all means! Not to mention 'extras'. Not a good example of healthy eating.
1. drink a LOT of water. water will make you feel full so you are not as hungry after your last meal of the day.
2. eat about 5 or 6 small meals throughout the day. do not let your body get into starvation mode because when you do finally eat your body will store those calories as fat instead of burn them. by small meals i mean a handfull of trailmix or mixed nuts, high in protein and good fat. nuts will give you energy throughout the whole day and you will not feel as hungry. do not forget your veggies, raw broccoli is great.
3. eat on a schedule at fixed times throughout the day. this will let your body know it can burn all the calories from your last meal and your body will know when to expect more fuel.
4. supplement with protein shakes. protein helps preserve muscle and feed the muscles. the more muscle you have the higher your metabolism so you burn fat easier. if you lift weights, protein shakes are essential.
i can add more later if you like, but these are the big ones.
Truth have you ever heard of food combining ? if so what do you think of it ?
1. drink a LOT of water. water will make you feel full so you are not as hungry after your last meal of the day.
2. eat about 5 or 6 small meals throughout the day. do not let your body get into starvation mode because when you do finally eat your body will store those calories as fat instead of burn them. by small meals i mean a handfull of trailmix or mixed nuts, high in protein and good fat. nuts will give you energy throughout the whole day and you will not feel as hungry. do not forget your veggies, raw broccoli is great.
3. eat on a schedule at fixed times throughout the day. this will let your body know it can burn all the calories from your last meal and your body will know when to expect more fuel.
4. supplement with protein shakes. protein helps preserve muscle and feed the muscles. the more muscle you have the higher your metabolism so you burn fat easier. if you lift weights, protein shakes are essential.
i can add more later if you like, but these are the big ones.
Truth have you ever heard of food combining ? if so what do you think of it ?
Godfather.
i have heard of it and have read a few studies on it. from what i recall it had no significant impact on weight loss, but did improve overall digestive function. this was maybe 7 or 8 years ago though so there might be more recent studies out there that i have not seen.
"You can tell the greatness of a man by what makes him angry." - Lincoln
1. drink a LOT of water. water will make you feel full so you are not as hungry after your last meal of the day.
2. eat about 5 or 6 small meals throughout the day. do not let your body get into starvation mode because when you do finally eat your body will store those calories as fat instead of burn them. by small meals i mean a handfull of trailmix or mixed nuts, high in protein and good fat. nuts will give you energy throughout the whole day and you will not feel as hungry. do not forget your veggies, raw broccoli is great.
3. eat on a schedule at fixed times throughout the day. this will let your body know it can burn all the calories from your last meal and your body will know when to expect more fuel.
4. supplement with protein shakes. protein helps preserve muscle and feed the muscles. the more muscle you have the higher your metabolism so you burn fat easier. if you lift weights, protein shakes are essential.
i can add more later if you like, but these are the big ones.
Truth have you ever heard of food combining ? if so what do you think of it ?
Godfather.
i have heard of it and have read a few studies on it. from what i recall it had no significant impact on weight loss, but did improve overall digestive function. this was maybe 7 or 8 years ago though so there might be more recent studies out there that i have not seen.
As opposed to specific food combinations, it's more about food groups. A good balance of protein/carb is great. Too high protein meals in the long run increase risk of certain cancers. Associate them with 'good' carbs (and your veggies!), it diminishes these risks and stablises sugars. Same thing with a few nuts or seeds on with fruit. It's logical, all about balance. One cannot just eliminate a food group from their diet (some people do - they won't eat carbs....).
So just to recap the several small meals debate... it seems like everyone agrees that this method generally leads to people 1) eat less crap, and 2) have more energy to do things like exercise (not to mention the other health benefits people have seen - like, for me, it helps with migraines). So why wouldn't someone want to do this? :?
Don't deny yourself anything (within reason) if you want chocolate freeze a bar of dark chocolate (broken into chunks) and have a couple of chunks at night...I've found that helps see off any sweet cravings.
Over the last 12 months I've lost 5st and I did it with a meal replacement programme...a milk based shake breakfast and lunch...three small 100 cal snacks between meals and an evening meal of 600 cals...I drank/drink two litres of water a day and incorporate almonds and brazil nuts in my 100 cal snack...I exercise by way of walking.
I have a problem with the discs in my spine...they prolapse easily and I'm currently waiting on an op to remove a disc in my neck...I had one removed in my lower back in 2007...I've struggled for many years to walk and exercise but losing the weight has enabled me to get around...when I saw Pearl Jam at Reading Festival in 2006 I could hardly walk...I couldn't dance for fear of throwing another disc out of place...I was miserable and it took from my enjoyment...move on 4 years and I was dancing like a loon at Hyde Park...OK I could hardly move the following day and I had to up the pain relief but it was worth it.
Losing weight benefits you in so many other ways
It makes much more sense to live in the present tense
Well, my personal ideal diet that has me feeling the best throughout the day and maintaining a healthy weight is as follows:
Breakfast:
2 Eggs, 2 Turkey sausage links, and a light portion of oatmeal or some other whole grain based food. Also usually drink some skim milk with breakfast.
Midmorning:
Greek yogurt with some walnuts or almonds...(i do sometimes miss or "skip" my midmorning due to busy schedule).
Lunch example:
Really anything...but usually not over 400 or 500 cals...I usually don't eat any fried stuff and stick with whole grains and good protein with lowfat, such as fish, chicken, or deli lean roast beef.
Mid-afternoon:
Greek yogurt...love that stuff.
Supper:
Typical example might be grilled chicken and some baked sweet potato "fries", black beans, vegies. Really don't limit myself hardcore on supper, just don't stuff myself and stick with whole foods and hadly ever eat any "fried" anything...
Before bed:
1/2 cup of lowfat or no fat cottage cheese, or snack on some good natural peanut butter
I also drink whey protein after lifting and drink probably 80 oz of water a day in some form. I still have my morning coffee, but haven't had a soda in probably over a year (don't miss them). If you're trying to lose weight, I would suggest cutting out drinks with a lot of sugar, including apple juice, orange juice, etc...eat an apple or orange instead. Some studies have even shown that "diet drinks" that have artificial sweetners cause major insulin spikes and caused people to gain weight FASTER than with regular suger drinks (not going to look up source right now)...This is what works for ME and my workout routine and works very well. I don't feel starved or limited and am in very good shape
Don't deny yourself anything (within reason) if you want chocolate freeze a bar of dark chocolate (broken into chunks) and have a couple of chunks at night...I've found that helps see off any sweet cravings.
Pudding helps with my sweet tooth. Fat-free, sugar-free, chocolate pudding.
Comments
The diet allows you to eat normally. Adjustments have been made, for example eat brown/wholemeal instead of white (rice, pasta, bread... though you CAN eat white as well), balance the foods properly (you get to know what 'goes' with what, eg, if you eat a fruit salad, sprinkle a few seeds on top), look at how they are cooked (ie don't deep fry, rather steam for example). Use sugar replacements instead of sugar, etc. I eat red meat (which is a no-no in a lot of diets), basically, I eat everything, just give it more thought. I do not buy processed foods, eg, pizza ,but make it myself. Again, I don't use ready made cooking sauces (eg rogan josh sauce to make a curry), but make these from scratch.
To give you an idea, yesterday's menu:
Breakfast - homemade muesli with berries (blueberries, raspberries, strawberries) with milk.
mid morning snack - boiled egg with 'soldiers'
Lunch - salade nicoise
afternoon snack - yogurt with seeds
Dinner - chicken breast stuffed with feta & roast pepper pesto with sweet potato mash. Desert: apple crumble.
Portions are reasonable though not big because it's not necessary. Before eating this way, I was often very hungry by the time lunch and dinner came, so ate way too much and too quickly.
Naturally, any food intake needs to be in relation to your needs.
If supersize me was done at an olive garden, tgif's, etc. etc. the results would probably have been worse.
I have been around some of the best college trainers and nutritionist as well as train with many ex-D1 football players and NFL scouts for the last 7 years. The most important thing is what you put in your body. I have seen great results from people who eat one 3,000 cal meal a day.
I think the, for the purpose of this thread, the main focus of the 'diet' is health, not weight loss. I'm sure that one 3000 cal meal a day is not a healthy way to eat, especially if this one and only meal is the evening one!
and why is 3000 cal a meal not a healthy way to eat once a day assuming that all the food we are talking about is healthy.
When you eat 2-3 meals a day you're going to have crashing sugar levels and spikes which exacerbate stored body fat. Not to mention your energy levels are going to be shit.
The other 50% of being healthy is exercise. Even if it is just a 2-3 mile walk and some pushups, sit ups.
because most people only burn ~2000 calories a day. So 3000 calories a day will make you fat... regardless if you are eating 3000 calories of Snickers or 3000 calories of broccoli (which would be like 10 lbs... but you get my point)
I think the why has been explained a few times already. Again, we are not talking about binge eating, will power, etc. but the chemistry that happens in your body with food intake. Legit health professionals (whether they are called dieticians, nutritionists, clinicians or doctors) know what is going on in the body and how everything interacts. They don't 'learn' from us, they have the knowledge before. Hey, I had a great body, skipping breakfast (only drinking coffee), crap lunch, coffee after coffee during the day, 3-course meal at restaurants most nights, plenty of alcohol. Looked good but was my body healthy? Nope. You mention the body builders of the golden age - not a 'normal' diet by all means! Not to mention 'extras'. Not a good example of healthy eating.
Truth have you ever heard of food combining ? if so what do you think of it ?
Godfather.
i have heard of it and have read a few studies on it. from what i recall it had no significant impact on weight loss, but did improve overall digestive function. this was maybe 7 or 8 years ago though so there might be more recent studies out there that i have not seen.
"Well, you tell him that I don't talk to suckas."
As opposed to specific food combinations, it's more about food groups. A good balance of protein/carb is great. Too high protein meals in the long run increase risk of certain cancers. Associate them with 'good' carbs (and your veggies!), it diminishes these risks and stablises sugars. Same thing with a few nuts or seeds on with fruit. It's logical, all about balance. One cannot just eliminate a food group from their diet (some people do - they won't eat carbs....).
smaller portions, (much smaller)
more fruits and veggies
eliminate all/most junk food - especially snacking
lots of water
treat yourself to whatever you like ( once in awhile )
and exercise- You will see quite a difference and lose weight. Good luck
Over the last 12 months I've lost 5st and I did it with a meal replacement programme...a milk based shake breakfast and lunch...three small 100 cal snacks between meals and an evening meal of 600 cals...I drank/drink two litres of water a day and incorporate almonds and brazil nuts in my 100 cal snack...I exercise by way of walking.
I have a problem with the discs in my spine...they prolapse easily and I'm currently waiting on an op to remove a disc in my neck...I had one removed in my lower back in 2007...I've struggled for many years to walk and exercise but losing the weight has enabled me to get around...when I saw Pearl Jam at Reading Festival in 2006 I could hardly walk...I couldn't dance for fear of throwing another disc out of place...I was miserable and it took from my enjoyment...move on 4 years and I was dancing like a loon at Hyde Park...OK I could hardly move the following day and I had to up the pain relief but it was worth it.
Losing weight benefits you in so many other ways
Breakfast:
2 Eggs, 2 Turkey sausage links, and a light portion of oatmeal or some other whole grain based food. Also usually drink some skim milk with breakfast.
Midmorning:
Greek yogurt with some walnuts or almonds...(i do sometimes miss or "skip" my midmorning due to busy schedule).
Lunch example:
Really anything...but usually not over 400 or 500 cals...I usually don't eat any fried stuff and stick with whole grains and good protein with lowfat, such as fish, chicken, or deli lean roast beef.
Mid-afternoon:
Greek yogurt...love that stuff.
Supper:
Typical example might be grilled chicken and some baked sweet potato "fries", black beans, vegies. Really don't limit myself hardcore on supper, just don't stuff myself and stick with whole foods and hadly ever eat any "fried" anything...
Before bed:
1/2 cup of lowfat or no fat cottage cheese, or snack on some good natural peanut butter
I also drink whey protein after lifting and drink probably 80 oz of water a day in some form. I still have my morning coffee, but haven't had a soda in probably over a year (don't miss them). If you're trying to lose weight, I would suggest cutting out drinks with a lot of sugar, including apple juice, orange juice, etc...eat an apple or orange instead. Some studies have even shown that "diet drinks" that have artificial sweetners cause major insulin spikes and caused people to gain weight FASTER than with regular suger drinks (not going to look up source right now)...This is what works for ME and my workout routine and works very well. I don't feel starved or limited and am in very good shape
Pudding helps with my sweet tooth. Fat-free, sugar-free, chocolate pudding.