Since the biggest pitfall of eating several meals a day is busting your calorie budget, it's important to calculate just how much you plan to eat all day before divvying up your meals, says Christy Brissette, R.D., president of 80 Twenty Nutrition. ![]() RELATED: 7 Nutritionists Share the One Meal Prep Trick They Swear By Calculate Your Calorie Count For Each Meal Some great options include: Greek yogurt and fruit, cottage cheese and carrots and celery, a slice of whole-grain toast with turkey and tomato, whole-grain crackers with cheese and apple slices, or scrambled eggs with veggies, says Natalie Rizzo, R.D. That means you need to include a source of healthy fat, protein, and high-fiber carbohydrate into each one, she says. Small meals need to be balanced just like larger meals, Gans says. Eat Fat, Protein, And Carbs At Each Mini Meal If you’re on team graze or just want to give it a go, follow these tips to make sure you're on track to stay satisfied and lose weight. Gans says her clients who have had success with a mini-meals plan add in small snacks between breakfast, lunch, and dinner once or twice a day, rather than treating each snack like an actual meal, she says. See some of the craziest things people have actually done to lose weight throughout history. "Smaller meals throughout the day helps to curb their hunger, so they're are less likely to go overboard," she says. Gans says some of her clients have benefitted from eating five or six small meals a day, especially women who wait way too long to eat and end up overeating because they’re so OMG hungry. On the flipside, a 2015 study found that, on average, people who ate six times or more per day ate fewer calories, had a lower body mass index, and ate more nutrient-rich foods than those who didn't eat at least six times a day.ĭespite the confusing science, this strategy can work in your favor, says Keri Gans, R.D., author of The Small Change Diet. (Start working towards your weight loss goals with Women's Health's Look Better Naked DVD. ![]() The researchers found that both obese and lean women burned the same number of calories over a 24-hour period no matter how many meals they ate that day. Both meal plans had the same number of calories. For the study, researchers asked 24 lean and obese women to eat two meals a day or five meals a day on separate days. Sounds legit, right? But when it comes down to it, the science backing this theory up isn’t quite as clear cut as the Instagram success stories.įor example, a 2014 study presented at Society for Endocrinology's annual conference suggests that the frequency of meals doesn't result in any more calories burned at the end of the day. The theory is that grazing throughout the day pushes your metabolism into beast mode while keeping your appetite in check. Besides drinking water, making healthy meals ahead of time, and cutting soda, one of the most common weight-loss tips on the interwebs is that eating lots of small meals = major pounds-dropping success.
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