5 meals a day/eating every 2-3 hours/thermic meals

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bcd

Joined: Jan 10
Posts: 54

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Posted: 29 Aug 2011, 11:33
On the advice of my trainer and others, I am working on eating more meals throughout the day. This is not new to me, I usually eat 3 "meals" and 2-3 "snacks" a day, but I guess I am trying to spread them more evenly-- smaller meals and bigger snacks? Was wondering if anyone had experience with this.

Currently a day for me looks like:
breakfast (8am): coffee, 2 eggs (sometimes with cheese/veggies) OR lo-carb proten shake

snack (10am): nuts OR 1 serving cheese OR 1 serving fruit

lunch (12pm): whole grain salad (quinoa, bulgur, etc) with lots of veggies and vinaigrette dressing

snack (2pm): nuts OR fruit OR cheese

dinner (7pm) lean protein, vegetable, sometimes a starch such a whole wheat pasta, bean salad, sweet potatoes

occasionally i will also have an evening snack of popcorn or fruit. i also sometimes have a lo-carb protein shake after a workout...

anyway, writing all of this to see if anyone has tips on evening out my meals, eating smaller, more balanced meals, more often. Today I did my regular breakfast and AM snack, but only ate half my lunch and plan to eat the rest in a couple hours.

On similar note, my trainer recommended I try and eat "Thermic" meals, and gave me a cheat sheet that recommends eating a "clean protein" (examples are egg whites, white meat chicken, cottage cheese) with a starchy carbohydrate (barley, chick peas, sweet potatoes) and a fibrous carb (broccoli, cucumbers, eggplant, onions) at each meal. What do you all think about this? Does eating these specific foods in combination really aid fat loss (as he claims)?
thewillie

Joined: Apr 10
Posts: 92

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Posted: 29 Aug 2011, 12:10
curious when you have your cheese or nut snack are you measuring the nuts, and what kind are you using. same with cheese.
bcd

Joined: Jan 10
Posts: 54

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Posted: 29 Aug 2011, 12:53
yes, always measure the nuts (usually an unsalted, roasted pistachio blend). I will have 1/2 or 1 oz depending on my hunger level. Cheese: string cheese or mini-babybel, so pre-measured portions.
Krissy27

Joined: Jun 10
Posts: 16

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Posted: 29 Aug 2011, 13:04
Your trainer is probably indicating that eating the differnt types of foods at one meal will keep you energized and full for longer, I agree.
I loosely follow the advice that I read in the book "Skinny Chicks Don't eat Salads". The author is Christine Avanti and she says to eat protein and carbs at every meal/snack. My typical breakfast is oatmeal with berries added to it and 2 egg whites that I basically make into an omelete with nothing in it. Morning snack is greek yogurt with some fresh fruit and 5-10 almonds, afternoon snack is lentils with tomato, cucumber and a T of walnuts. Lunch is typically a salad made of lettuce, beans, chicken, tomato, cucumber, baby carrots and a drizzle of olive (or whatever veggies I have at home). Dinner is a lean protein and veggies.
I do measure most of my portions, as thewillie may be indicating, calories in nuts and cheeses can add up fast!
greerp

Joined: Apr 11
Posts: 496

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Posted: 29 Aug 2011, 13:47
Unless you have some metabolic issues, there is no reason to "spread" your food around. Eating 6 meals a day is no different metabolically than eating 1 meal a day and this had been borne out by research.
Smoked

Joined: May 11
Posts: 79

      quote  
Posted: 29 Aug 2011, 13:52
greerp wrote:
Unless you have some metabolic issues, there is no reason to "spread" your food around. Eating 6 meals a day is no different metabolically than eating 1 meal a day and this had been borne out by research.


Completely agree!!

Unless you find that spreading your meals out helps you stay full and helps regulates your portions it's not necessary. As long as you're eating at a caloric deficit you'll lose weight.
Aunt Keeks

Joined: Dec 10
Posts: 102

      quote  
Posted: 29 Aug 2011, 14:04
I am doing what your trainer recommended and my diet is very similar to Chrissy's. Since I started I have lost 10 pounds (and 11 inches) and my exercise has remained about the same. One more thing my trainer recommended was that I had to eat a 350-400 cal meal within 30 minutes of waking (get the metabolism going early). I think my trainer's thinking is that you are energized all day--before and after workouts...also I was eating my largest meal at night so this way of eating nixed that.
You can get there from here.
bcd

Joined: Jan 10
Posts: 54

      quote  
Posted: 29 Aug 2011, 14:12
i've found some additional info about thermic meals which is interesting here: http://www.changeforgood.com/articles/january2004c.htm

i don't think this is the ONLY way to lose weight (i have lost over 35 pounds without following this exact method) but it is interested. Aunt K- I am also used to a larger meal in the evening which I know is not the best thing. i figure making an effort to spread my calories more evenly over the day will help with that, too.
russellb97

Joined: Mar 10
Posts: 524

      quote  
Posted: 29 Aug 2011, 14:12
Smoked wrote:
greerp wrote:
Unless you have some metabolic issues, there is no reason to "spread" your food around. Eating 6 meals a day is no different metabolically than eating 1 meal a day and this had been borne out by research.


Completely agree!!

Unless you find that spreading your meals out helps you stay full and helps regulates your portions it's not necessary. As long as you're eating at a caloric deficit you'll lose weight.


Yep this is very true.
Basically, don't force meals if you are not hungry.

Research also shows you burn more fat, if you eat less calories early in the day.
So for this reason I eat the majority of my daily calories after 5pm.
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Leacie

Joined: Aug 11
Posts: 2

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Posted: 29 Aug 2011, 14:26
What about maintaining blood sugar levels by eating every three hours? I'm Type 2 diabetic, so really should eat frequently (although I frequently don't), and have been told this also keeps my metabolism up. No so?
kstubblefiel...

Joined: May 10
Posts: 1,400

      quote  
Posted: 29 Aug 2011, 14:56
russellb97 wrote:
Research also shows you burn more fat, if you eat less calories early in the day.


Interesting. I find this is more natural for me anyway...when I try to spread everything out evenly through the day I end up eating more than I really feel like eating in the morning & being hungry at night.

Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
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greerp

Joined: Apr 11
Posts: 496

      quote  
Posted: 29 Aug 2011, 15:12
Leacie wrote:
What about maintaining blood sugar levels by eating every three hours? I'm Type 2 diabetic, so really should eat frequently (although I frequently don't), and have been told this also keeps my metabolism up. No so?


I don't see how more meals would benefit someone with type 2. If you want to keep your blood glucose levels stable, eat less carbs.

And no it will not keep your metabolism up. That is a myth.
bbaze15

Joined: Jan 10
Posts: 30

      quote  
Posted: 29 Aug 2011, 21:09
russellb97 wrote:

Research also shows you burn more fat, if you eat less calories early in the day.
So for this reason I eat the majority of my daily calories after 5pm.


I'd love to see the research on this! I've been wondering the same thing for a long while. I'm just not hungry in the morning and if I eat breakfast I'm hungry all day long. Thanks!
Annabellep

Joined: Nov 10
Posts: 6

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Posted: 29 Aug 2011, 21:27
This was a fascinating thread and I learned a lot. Thanks for sharing it!
annajanssen1...

Joined: Jan 11
Posts: 5

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Posted: 29 Aug 2011, 23:11
Ok, I'm confused. I've always been told to eat my biggest meal in the morning to get my metabolism going and then taper off as it gets later in the day. You guys seem to be saying the opposite.
gkcfm95

Joined: May 10
Posts: 448

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Posted: 30 Aug 2011, 06:00
it IS the opposite. by eating your calories later in the day it forces your body to burn stored energy (fat).

on a personal note, I think when I eat a large breakfast it makes me hungrier the rest of the day. like my body expects that amount of food at every meal. but if I have a smaller, high protein breakfast then I don't feel as hungry at lunchtime.

~kelly
reti856

Joined: Mar 11
Posts: 456

      quote  
Posted: 30 Aug 2011, 08:55
kstubblefield wrote:
russellb97 wrote:
Research also shows you burn more fat, if you eat less calories early in the day.


Interesting. I find this is more natural for me anyway...when I try to spread everything out evenly through the day I end up eating more than I really feel like eating in the morning & being hungry at night.


Same for me! I find this is when I sleep eat in the middle of the night too. My body really seems to favor getting in about about 750 calores after 7pm regardless of whatever ive eaten througout the day (basically a generous dinner and bedtime snack). plus it's when i get home from a full day of work, gym/yoga & classes, so no matter what i'm famished. I still eat two small meals and a snack between 8am and 3pm , but it doesn't generally add up to more than 550 of my daily calories(i don't eat between 3pm and 7pm for bikram yoga to ward off hot room nausea).
iNgeon

Joined: Mar 12
Posts: 6

      quote  
Posted: 16 Apr 2013, 06:21
greerp wrote:
Unless you have some metabolic issues, there is no reason to "spread" your food around. Eating 6 meals a day is no different metabolically than eating 1 meal a day and this had been borne out by research.


Please post the link to the article, as alot of us have been told otherwise...



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