How Often Should I Eat?

How Often Should I Eat?

SHARE these tips and keep the afternoon desire to devour the kitchen at bay! I need to set an alarm to keep me on track!

How Often Should I Eat? Let’s face it, since the dawn of man the rule for consumption of food was simply to eat to survive. Well our modern society and lifestyle has changed and flipped that simple process.

Obesity rates continue to grow and will be affecting more than two-thirds of Americans in the next 5-10 years, according to the Centers for Disease Control and Prevention. So you can see the simple rule has flipped and it appears that humans survive so they can eat.

Through the years we have seen nutrition and diet science, and programs change their design about what foods best suit our needs as a society, but you don’t hear about when to eat. The question that seem to arise most often is “How Often Should I Eat?”

The most popular approach to the question of How Often Should I Eat for general health and weight maintenance has been to spread calories throughout the day by consuming 5-6 smaller meals. The concept of doing this method is that you are most likely to feel less hungry at any particular time, and in turn you will not be apt to over indulge or eat in excess.

A study found in the Journal of the Academy of Nutrition and Dietetics, shows data on this approach. It states that people who were of their ideal weight and able to maintain their weight reported eating more often than individuals who were overweight and obese.

The overall hypothesis is eat small meals and snacks spread out every 3- 3 ½ hours from the time of breakfast. This proves to keep you sustained which avoids greater levels of hunger, and will limit overeating. Therefore control of caloric intake and, ultimately control of body weight.

Though we know that eating throughout the day with 5-6 smaller meals can benefit for weight maintenance, how does is measure up for weight loss.

According to a study done by Circadian Biologist Ph.D. Amandine Chaix, consuming meals 5-6 times throughout the day can aid in weight loss, but it needs to be meals that are healthy and portioned appropriately. It was found that if the foods were high-fat, sugar or highly processed that the individuals still became obese. The complete findings found that those fed in the 9-12 hour window with 5-6 smaller meals that were portioned and low in processed, high fat, and high sugar were leaner. “So, already being obese and switching to time-restricted feeding with healthier foods and portions, does create weight loss. That is powerful.” Chaix said.

The research of meal timing shows further benefits in addition to those who want to lose weight and maintain their weight, especially as it relates to the consumption of protein.

When spreading the protein consumption throughout the day in smaller doses the body is able to assimilate and use the protein for greater gains and recovery of the muscle tissue. This can help maintain muscle loss during weight loss, and through the aging process.

How Often Should I Eat?

The answer is 5-6 smaller meals per day. Spaced out every 3-3 ½ hours after the consumption of breakfast. Though you must also keep in mind that for weight loss and maintenance the number of calories at each meal and throughout the day still plays a very large role in this process.

If you are trying to lose weight, you need to consume smaller meals spread throughout the day, create a calorie deficit through portioned meals, and exercising appropriately 5-6 times per week. If you need assistance in implementing a meal plan and exercise regimen that will keep you eating throughout the day and exercising appropriately, Beachbody’s 21 Day Fix combines all of this in one package and you get a FREE Coach to help keep you on track and motivated.

Understand Why You May Be Gaining Weight While on a Low Fat Diet

Understand Why You May Be Gaining Weight While on a Low Fat Diet

First thing you want to be doing is paying attention to your nutrition and portion sizes even when you don’t have weight to lose. This helps you maintain your weight and prevention is always better than having to lose the weight. Ultimately you are here because you do have some weight to lose. Here are a few tips that will help you make sure that you have an understanding why you may have put on weight but also information about putting the right nutrition into your body.

The first thing you want to figure out is exactly why you’re gaining weight. What have you been doing or not been doing that could have led to the weight gain? Are you exercising or exercising less? Are you taking any new medications? Did you start taking birth control? Do you suffer from hypothyroidism? These are all things that can lead to gaining weight. Understanding where you weight gain is coming from will help you establish a path of nutrition that will work best for you.

Dos and Don’ts of Balanced Nutrition

Don’ts

1. Fast Food. Everyone knows that eating fast food is bad for you. Most fast food meals contain more than a thousand calories, which would consist of half or more of your total calorie intake for a day.
2. Fried Foods and Desserts. You need to think about whether you’re the kind of person who tends to splurge on fried foods or sweets. Figure out your weaknesses and you’ll know what you need to avoid most of the time.
3. Late Night Snacking. A good recommendation is to not eat two hours prior to bedtime. Snacking late at night can pack on the pounds.

Dos

1. Keeping a journal. If you’re not entirely sure where you’re going wrong, you can figure this out by keeping a journal of everything you eat.
2. Eat 5-6 Smaller Meals Every 3-4 hours. This will keep your metabolism working properly and keep you from being very hungry, which can lead to unneeded snacking or choosing snacks that may not be healthy.
3. Sleep 7-8 Hours Every Night. This will help to keep your hormone ghrelin at optimal levels. Excess levels may result in weight gain.
4. Utilize a Total Nutrition Shake for a Snack or Meal Replacement. High quality total nutrition shakes can provide you all of your daily nutritional, and make a great snack or meal replacement when used in a recipe to meet your caloric needs. Shakeology is a high quality nutrition shake that has been known to increase your energy, make you feel healthier, as well as improve digestion and regularity. Plus Shakeology comes in six different flavors and tastes amazing.
5. Cut out the unhealthy foods. With that said find replacements for those foods that really do satisfy you. Check out some of these healthy meal and snack ideas.

So no fad diet is needed. You will stop gaining weight and lose weight by creating a healthy balanced nutrition plan that you enjoy.

Healthy Snacks for Weight Loss

Healthy Snacks for Weight Loss

http://www.gettingfittogether.com/healthy-snacks-for-weight-loss/#!412

When you start on your weight loss journey, one of the greatest challenges you may face is learning how to create and find Healthy Snacks that will help you with your Weight Loss. While you can alter your existing nutrition by removing unhealthy food you still need to some of those voids with other foods. Creating and purchasing healthy snacks doesn’t have to be complicated, nor does it have to require a lot of time and preparation.

If you’re looking for a fast and portable solutions to healthy snacking you definitely want to check out these health snacks. Here are examples of 10 great snacks, but check out the complete list of Healthy Snacks.

1. Mini tostada

Spread ¼ cup of nonfat refried beans on a small tortilla. Top with shredded lettuce, diced tomato, and a sprinkle of your favorite cheese.

2. Frozen grapes

Freeze 1 cup of grapes and enjoy them as if they’re sorbet.

3. Greek yogurt with honey

Mix one teaspoon of honey into half a cup of plain, nonfat Greek yogurt.

4. Cinnamon apple

Sprinkle an apple with cinnamon for a treat that tastes more decadent than it is.

5. Strawberries and chocolate

Dip 4 or 5 (depending on their size) strawberries into 2 squares of melted dark chocolate.

6. Almost apple pie

Try 1 cup of unsweetened applesauce with a hint of cinnamon.

7. Jicama Chop

one and a half cups of jicama and add a splash of lemon juice and a pinch of salt for a tangy, refreshing treat.

8. Café Au Lait

Enjoy 8 ounces of skim milk with a shot of espresso.

9. Carrots with hummus

Crunch on 9 or 10 baby carrots with a side of 2 tablespoons of hummus.

10. Nuts

A handful of 25 pistachios, 14 almonds, or 16 peanuts makes for a nice “good” fat and protein snack.

Another superior snack that can help keep you on track and aid in weight loss and muscle gain isShakeology. The great thing about Shakeology it is designed with the perfect balance of all your nutritional needs. You don’t have to worry about designing that perfect balance, and you get all vitamins and minerals as well. Plus it can fulfill that sweet tooth craving and in general will help curb your other cravings, and give you more energy. There are hundred different healthy shake recipes, so you will never get bored.

It is not about keeping yourself deprived, it is about choosing foods that will properly fuel your body, provide nutrients, taste good, and satisfy you. Also keep in mind that eating every 3-4 hours is also important in helping you stay on track and choosing wisely. Most tend to not choose healthy foods when they over hungry. Keep in mind that you never want to deny yourself a meal and it is also important to eat something small following an intense workout. Again Shakeology is always a good suggestion for post workout. It provides the right amount of proteins and nutrients for great post workout recovery.

Keep it simple. Just be prepared and never leave home without the snacks and packets of Shakeology. Making sure that you snack have your snacks and that you are eating every 3-4 hours will keep your mind and body happy and healthy. Healthy snacking is part of any good nutrition plan because it keeps you in tune with your body’s needs and demands. Don’t feel guilty about your snacks, just choose for your health.

Healthy Snacks For Work: FIVE You’re Going to Love!

Healthy Snacks For Work: FIVE You’re Going to Love!

Most of us tend to think that if we eat three balanced meals everyday, our diet is taken care of.  However, it’s easy for unhealthy foods to creep in while you’re snacking.  Let’s say you eat breakfast before you leave home at about eight o’clock.  You’re not going to have lunch until at least one, maybe even two if you get caught up in work.  That’s nearly five or six hours during which your body will need some sustenance.  Most of us just end up taking a trip to the vending machine but how long are you going to feed yourself chips and candy before your body starts to rebel, in terms of digestive problems as well as gaining weight?  Instead, it’s a good idea to pack two healthy snacks per day, one for that mid-morning meal and another for the mid-afternoon.  Here are Five Healthy Snacks For Work that won’t be difficult to carry:

1. An Apple and a Tablespoon of Almond Butter.  You can store a jar of almond butter at work and carry an apple with you.  Make sure you also keep a knife at work so that you can slice the apple and spread the almond butter when you feel hungry.  And store the almond butter in a dry area.  An apple contains 116 calories and one tablespoon of almond butter contains 102 calories.  So this is a pretty low-calorie snack containing approximately 200 calories.
2. Whole Wheat Pita Bread and Hummus.  If you’re in the mood for more carbs and less fruits or vegetables, you can go with whole wheat pita bread and hummus.  Whole Livingrecommends this as one of the best snacks to take to work, as it comes up to about 187 calories per serving.  If you like cooking, you can even make up a batch of hummus and then eat it for 3-4 days.  Store both items in your work refrigerator and enjoy whenever you need a boost.
3. Whole Grain Cereal with Berries.  This is another thing it would be easy to store at work.  Just pick up a box of whole grain cereal, a box of berries and some skim milk on your way to work.  Store the perishables in your work refrigerator and the whole grain cereal in a dry place.  This gives you a lot of fiber and a little bit of sugar for a much needed pick me up.
4. Energy Bar.  This is one you have to really be careful with… You can use store bought energy bars, but as always you would be better off creating your own. Here is a quick and easy Homemade Energy Bar Recipe. If you don’t have time to make homemade bars, then here is what to look for when purchasing store bought bars. It is suggested that you look for bars that have more than 8 grams of protein per serving.  You also want to look for bars that have 3-4 grams of fiber per serving, 10 grams or less sugar, and stay away from artificial sweeteners like Sucralose, or maltodextrin.  The advantage of nutrition bars is that they are easy to transport.  However if you are using nutritional bars you do not want to rely solely on them as your snacks. You want to make sure that at least one of your daily snacks contains fruits or veggies.
5. Meal Replacement Shake.  For an easy snack which requires no preparation, you can try ameal replacement shake such as Shakeology.  Store these at work and grab one mid-morning for a filling, nutritious, tasty snack.  You’ll end up feeling energized all day long.  Or if you opt to drink one in the afternoon instead, it’ll help you shake off that afternoon lethargy.  There are many delicious shake recipes as well, that are easy-to-make.  Surveysshow that shakes such as Shakeology make people feel healthier, improve their regularity and increase their energy levels.

Yummy protein muffins!!

These muffins have changed my existence...thanks to Kristi Curtis sharing them with me!!  

Makes 6

350 for 15-20min

110 cal, 8.5 P, 13 carb, 3.5 fat

I used cookies and cream Protein Powder...Kristi used Quest Peanut Butter.

Play around and let me know what you think!!