How many times to eat a day

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Mike...

Joined: Jan 10
Posts: 2

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Posted: 07 Jan 2010, 12:52
I am hearing that I should spread my calories through 5 or 6 meals a day. Hoe long does it take for your body to digest a small meal. Example when I have a 250 to 300 calorie meal. I am feeling hunger in 1.5 hours. id it ok to have a 50-60 calorie teaspoon of smart balance peanut butter, or a hand full of almonds or other nut that soon after I eat. I am going for a 1500 calorie deficit, but dont want to think of my diet as a starvation diet. I am used to eating around 1000 calories in a meal easily, as I have been a fast food junkie, so just trying to adjust to it.
Started Jan 5th 2010 = 268lbs - Size 44 Pants Conforatable - 42 Tight
Smuckers

Joined: Jan 10
Posts: 1

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Posted: 07 Jan 2010, 13:00
I find if I add protein to my meals I stay full longer. For example, a poached or boiled egg in the AM with a piece of toast. Lunch I do tuna, or white turkey breast lunch meat. Yesterday I had three romaine lettuce wraps. I split two Kirkland white turkey breast lunch meat between the three, used 2tbs of hummus as the spread and added sprouts. I also ate some mini carrots with it. I stayed full for a while. Don't forget that if you want a snack, Orville Redenbacker's smart pop is a good choice. Once popped it is only 15 cals a cup.
kmaxwell08

Joined: Oct 09
Posts: 504

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Posted: 07 Jan 2010, 13:12
looks like you are off to a good start Mike. I can't answer that question because everyone's metabolism is different. Now I agree with Smuckers, keep your protein high. Eat at least 30% protein a day. Use your food diary pie chart (at the bottom) to insure this. Just cutting out fast food you are going to see a huge improvement. One word of advice since you are a "junkie". If you have to eat fast food, study the nutritional guide. Choose grilled chicken rather than a burger. Choose chicken fajita or chicken tacos at the fast food mexican places. At subway, make sure you pile on the veggies and eat the healthy sandwiches. Your 1500 calories deficit may end up backfiring on you later. Not sure of the kind of diet you are on, but you don't have to lower your calories by so much. I make do with about a 400 calories deficit a day and am losing on average 2 pounds a week (when I was exercising everyday) now that I met my first goal, I relaxed a bit with that, but am still losing steady, but only about a pound a week which is healthy and can be maintained better in the long run that doing a diet where you aren't getting enough calories per day. you may end up hitting a plateu and giving up also. Just be cautios and I would consider doing some research and seeing how many calories you NEED. I wish you the best!
Karen Maxwell
loan

Joined: Sep 09
Posts: 26

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Posted: 07 Jan 2010, 13:32
It takes about an hour for the body to digest your meal, and it takes 20 minutes from the point of your first bite for your body to say it's full.

The hunger pangs are rough, but I always tell myself, I will have to wait until my next scheduled eating. (A skill I've learned from the Beck Diet).

This is what helps me:
1) Stick to an eating schedule, and I do not sneak in food that is not scheduled or planned.
2) I eat sitting down away from distractions.
3) I drink a glass of water with a fiber supplement. Fiber will make you feel more full.
4) I eat very slowly, enjoying every bite. I chew my food 10 times before I swallow. It takes time for your stomach to register that it is receiving food. When you eat quickly, you're more likely to overeat.
5) I try to pick foods that are high in lean protein and fiber with a good mix of complex carbs. I carry a bag of brocolli and carrots to snack on (no dip) before I eat a meal.

Eating 5 small 200-300 calorie meals is doable, and it takes a lot of self-discipline. I personally try to aim for 300-400 calorie meals 3 times a day with 1 snack (split in half) for the day.

Also, remember to get moving! Start off small, and work your way up to more exercise. It can be as small as taking a walk on your break at work instead of chatting by the water cooler. I park my car 10 mins away from the office, and walk to the office. I'm guaranteed 20 mins of exercise right there!

I highly recommend the Beck Diet. It's not a nutrional diet, but a congnitive therapy approach to give you skills to keep weight off. You would use the Beck DIet with whatever food diet of your choice.

I hope this helps! You are already on your way to success! You will lose the weight!
<3 me
amos9761

Joined: Jan 10
Posts: 5

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Posted: 07 Jan 2010, 13:38
My cousin told me you should eat small meals about every three to four hours. Seems to work well for her, keeping her weight down. Peanut butter is a great filler also.
May this year be a blessing to us all!
ukeranian

Joined: Jan 10
Posts: 35

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Posted: 07 Jan 2010, 13:49
Congratulations Mike on making the wise choice of converting to healthier eating lifestyle. You will be rewarded in your golden years.

I used to do Fit for Life, which was to me, an education on feeling how my digestive system operated. I don't agree with everything Diamond (author) says, but he has to have something there because it helped me to better understand my foods.

I lost 80 lbs in one year eating Fit for Life. But there's alot of work involved preparing food for that diet if you want it to be an exciting diet.

Anyway, my conclusions (for MY body anyway) is that most fruit take about 20 minutes to digest completely and then I'm hungry again. A banana takes 30 minutes. Starchy foods take about 2 hours. Meats take about 3 or 4 hours, depending on how much you eat.

If you mix starch with meat, Diamond says you neutralize the acids in your stomach and there is no telling how much longer the stomach takes to clean out. I found that's true. One thing I did notice, that mixing starch and meats didn't make me feel as good as when I didn't mix them.

After a while, for simplicity, I just ate one food at a time and waited till I was hungry before I ate another type of food. I know that sounds like a boring diet, but it helped me to get below 300 lb.

I used to be a hamburger junkie, so it was really hard to give up my whoppers. Sad I still don't give it up, but the rare time I do get one, I cut my hamburger in half and share it with my hubby.

~~~ Never, NEVER again will I go over 300...!!!
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 07 Jan 2010, 14:00
Try some water. Hunger and Thirst are very hard to tell the difference between, so first step is to drink some water and see if the feeling subsides. I read somewhere that most people mistake thirst for hunger.
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mnieder

Joined: Dec 09
Posts: 18

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Posted: 07 Jan 2010, 14:46
I have 2 questions. 1) What is your activity level and 2) How did you conculde that a 1500 calorie was the right one for you?
lanadefemme

Joined: Apr 09
Posts: 11

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Posted: 07 Jan 2010, 18:13
You could try the lunch box diet. You pack the equivalent of your daily calories in a lunch box and munch on it throughout the day whenever you're actually hungry stopping before you're full.
Nothing Tastes As Good As Fit Feels.



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