Six Meals A Day

gupton11

Let me add to the information of who is doing this, how you r doing it and why to WHAT KIND OF WEIGHT LOSS DIFFERENCE HAVE YOU SEEN?

THanks!

I'm eating 800 to 1k cals/day and have been doing so since I started in December 2010. I was 295 then and am 228 (+/-) now.

My diary is public and my I post my weight and BP here every day:

http://cbeinfo.net/weight.htm

I'm glad I've lost the weight and am looking forward to getting into "onderland" (that makes me grin every time I say that word). I don't know if a "very low calorie diet" (as folks here have described my diet) will work for you but I'm pleased with the results.

People have warned me that I'll go into "starvation mode" and all sorts of other bad things* but I haven't read anything (other than anecdotes) that lends credibility to those claims nor have I seen any symptoms of same.

What I do know if that I'm losing a ton of weight, I feel great, and, by every measurement that I've made (BP, cardio, lean/fat ratio, body fat percentage, and muscle strength), I'm in better shape now than I've been for probably the last decade (even when I wasn't so fat).

You've got the right idea. Way to go!

Newfiedan

that would depend on how much you have to lose, for those with a lot to lose the starvation mode model does not really apply as strictly, and there is lots of wiggle room, the only thing that I would be paying close attention to in that case is muscle mass, you want to maintain it and make sure you are not losing that as it is counterproductive to fat loss which you want to maximize. In the case of those with 40 or less to shed though the body will easily and readily go into self preservation mode or starvation mode as it is called. The less you have to shed the more easily it will go into that mode, and yes it is real, or as I call it metabolic suicide. The goal with fat loss is muscle preservation to maximize fat loss, so super low cal diets will work for ppl with a lot to lose but not for those whom have less to shed. For men less than 1500 cals a day (unless you are really and i mean really on a super clean diet with lots of protein) will shed muscle easily and readily, for women that number is around 1200 as a general rule, yes there are exceptions to that rule but they are few and far between.

alpepp

I will say that, in the past, I typically lost more weight on whatever "fad" diet I was using, by eating at least five or more times a day. But that's always been because I've been at least 60 pounds overweight (50% or more over healthy weight). I haven't tested this on fewer pounds to lose. This approach is currently helping as well.

For transparency sake, I will say that I am an emotional eater combined with the fact that I REALLY love food. I worked in fine dining and food service for several years so I love me some quality fatty foods (duck, nice cheeses, cream sauces). Therefore, I will subscribe to whatever allows me to eat as often as I would like.

If you like food, EAT! Just do it. But make it small. I love any foods that have a lot of either protein, fiber, or both. I keep string cheese stocked in my work fridge as well as apples (long shelf life), celery sticks, peanut butter cups (Jif makes To Go cups now - perfect portion control for a high-fat but filling food), Kashi bars. I would typically avoid most 100-calorie snack packs - I found that I would find an excuse to eat like 4 of them and get no real nutrition from it. Exception: 100 calorie packs of nuts - THOSE ARE AWESOME! Also good if you have real bad sweet cravings for cookies. I have supplemented my sweet with Sugar-Free Jello Pudding - 60 calories and pretty tasty!

I keep each "big meal" around 300 calories and my snacks to 100-150 calories.

This way of eating works well for me. I used to get very tired and sleepy after eating because I was starving and didn't realize it.

I am 5' 1" and weigh 202.5 lbs and have 77.5 more lbs to lose.

I think most weight loss is a mind over matter situation when you are just getting started. I finally made my mind up that being fit mattered!

johnwhitent

Let me add to the information of who is doing this, how you r doing it and why to WHAT KIND OF WEIGHT LOSS DIFFERENCE HAVE YOU SEEN?

THanks!

I lost 55 pounds by going to three small healthy meals plus three healthy snacks totaling 1,650 calories daily. I was previously living on cheeseburgers for lunch and pizza for supper! I rode my bike three to five times a week as fast as I could sustain for 30 minutes initially building to one hour rides over the course of a few months. I did not vary my caloric intake on exercise days, I had never heard of "eating your exercise calories" then. I ate 1,650 a day every day for several months and lost about two pounds a week. After reaching my goal weight I upped my daily calories and added running and strength training but did less cycling. I love cycling but I'm a wimp in the winter so I transitioned to indoor strength training and trail running so weather wouldn't stop me.

DaddyMantz

I eat six meals a day. Since I started splitting my traditional three meals into 5 or 6, the weight started melting off. For me, it is all about the hunger. If I am either eating or about to eat, I am never hungry. I only make bad eating decisions when I am hungry. If you are fighting hunger all the time, maybe you might try this:

Eat half your normal breakfast immediately upon waking.
Three hours later eat the other half
Eat half your normal lunch
Three hours eat the other half
Eat a normal dinner but follow a split where you have a quarter protein, one quarter starchy carb, one half plate veggies.
Have a small evening snack if desired

Some tips - Try to keep your simple carbs only in the morning. Eat protein at every meal. Eat essential fats but not too much. Eat starchy and fibrous carbs at every meal. Stay under your calorie goal for the day but don't eat less than 30% under your total day's calorie burn.

PNWriter

I usually eat 5 meals a day with my biggest meal being breakfast (just started doing that). I find that I'm less hungry and therefore less likely to go off plan if I eat more frequently. A handful of healthy nuts are a great snack and can stave off hunger.

Shelle68

I split my meals into about 200 to 400 calories apiece. If I don't have time to eat every 3 hours, I will combine 2 of them. That is still only 600 calories at once. Sometimes I still get hungry between meals, especially at work, but I think it is a bored hungry, so I can wait it out until my next break, and eat again. Shakes, are fast, so are protein bars. Cottage cheese, and yogurt, or fruit is pretty low calorie, and doesn't usually take that long to eat. I make a lot of planned overs, so I can just pop them in the microwave at work. You can nuke oatmeal in less than 3 minutes. Tuna salad is easy to eat, but that is probably what takes me the longest to eat. I try to include a serving of protein, and carbs for every meal.

Excellent info. Thanks!

Shelle68

In response to why 1600 calories?

Well, I am told that is a good caloric range for me to lose.

Shelle68

I started eating this way about 4 years ago after I read Body for life. I lost 60 lbs. I have my pics from that on my profile. You do need to be careful with it though. When I went through my divorce, I was depressed, and eating 5 or 6 huge meals a day, and really gained weight fast. I am down 30lbs again with about 20 to go.

Good for you for getting back on track. I don't think I could do another book right now. I am surprised there are some out there that I haven't read yet.

Shelle68

duplicate entry

Shelle68

that would depend on how much you have to lose, for those with a lot to lose the starvation mode model does not really apply as strictly, and there is lots of wiggle room, the only thing that I would be paying close attention to in that case is muscle mass, you want to maintain it and make sure you are not losing that as it is counterproductive to fat loss which you want to maximize. In the case of those with 40 or less to shed though the body will easily and readily go into self preservation mode or starvation mode as it is called. The less you have to shed the more easily it will go into that mode, and yes it is real, or as I call it metabolic suicide. The goal with fat loss is muscle preservation to maximize fat loss, so super low cal diets will work for ppl with a lot to lose but not for those whom have less to shed. For men less than 1500 cals a day (unless you are really and i mean really on a super clean diet with lots of protein) will shed muscle easily and readily, for women that number is around 1200 as a general rule, yes there are exceptions to that rule but they are few and far between.

How can you tell that you are losing muscle mass vs body fat?

Shelle68

I eat six meals a day. Since I started splitting my traditional three meals into 5 or 6, the weight started melting off. For me, it is all about the hunger. If I am either eating or about to eat, I am never hungry. I only make bad eating decisions when I am hungry. If you are fighting hunger all the time, maybe you might try this:

Eat half your normal breakfast immediately upon waking.
Three hours later eat the other half
Eat half your normal lunch
Three hours eat the other half
Eat a normal dinner but follow a split where you have a quarter protein, one quarter starchy carb, one half plate veggies.
Have a small evening snack if desired

Some tips - Try to keep your simple carbs only in the morning. Eat protein at every meal. Eat essential fats but not too much. Eat starchy and fibrous carbs at every meal. Stay under your calorie goal for the day but don't eat less than 30% under your total day's calorie burn.

Thank you! I copied and pasted this to print off. I will be taking this home with me today and doing it.

gupton11

that would depend on how much you have to lose, for those with a lot to lose the starvation mode model does not really apply as strictly, and there is lots of wiggle room, the only thing that I would be paying close attention to in that case is muscle mass, you want to maintain it and make sure you are not losing that as it is counterproductive to fat loss which you want to maximize. In the case of those with 40 or less to shed though the body will easily and readily go into self preservation mode or starvation mode as it is called. The less you have to shed the more easily it will go into that mode, and yes it is real, or as I call it metabolic suicide. The goal with fat loss is muscle preservation to maximize fat loss, so super low cal diets will work for ppl with a lot to lose but not for those whom have less to shed. For men less than 1500 cals a day (unless you are really and i mean really on a super clean diet with lots of protein) will shed muscle easily and readily, for women that number is around 1200 as a general rule, yes there are exceptions to that rule but they are few and far between.

How can you tell that you are losing muscle mass vs body fat?

You shouldn't lose muscle if you are resistance training. If you did nothing but tons of cardio then yes you would lose muscle. It's difficult to quantify exactly what you lose that is fat and what is muscle but you can use lean body mass calculators for a guestimate. Keep in mind a large portion of that is organ and skeletal tissue.

dave4d

that would depend on how much you have to lose, for those with a lot to lose the starvation mode model does not really apply as strictly, and there is lots of wiggle room, the only thing that I would be paying close attention to in that case is muscle mass, you want to maintain it and make sure you are not losing that as it is counterproductive to fat loss which you want to maximize. In the case of those with 40 or less to shed though the body will easily and readily go into self preservation mode or starvation mode as it is called. The less you have to shed the more easily it will go into that mode, and yes it is real, or as I call it metabolic suicide. The goal with fat loss is muscle preservation to maximize fat loss, so super low cal diets will work for ppl with a lot to lose but not for those whom have less to shed. For men less than 1500 cals a day (unless you are really and i mean really on a super clean diet with lots of protein) will shed muscle easily and readily, for women that number is around 1200 as a general rule, yes there are exceptions to that rule but they are few and far between.

How can you tell that you are losing muscle mass vs body fat?

You shouldn't lose muscle if you are resistance training. If you did nothing but tons of cardio then yes you would lose muscle. It's difficult to quantify exactly what you lose that is fat and what is muscle but you can use lean body mass calculators for a guestimate. Keep in mind a large portion of that is organ and skeletal tissue.

I lost about 10lbs of muscle doing body for life. I wasn't counting calories, and I increased my regular workouts when I got more fit. I started running more after weight training. I think the extra caloric burn, without eating my exercise calories back is what did it. I did lean out fast, and lost my last 10 lbs in about a month, got myself down to single digit body fat. The leaner you get, the easier it is to lose muscle, even if you are doing heavy weight lifting. You need enough calories to fuel your muscles.

lizalmp1234

Hi,
I have mine set for 1200 calories in a day, I try to eat at least 4-5 times daily, meeting the 1200 cals.

Example:

Breakfast: Egg beaters only 30 cals cup/with wheat toast= about only 160 cals total.

Snack: Mango, Watermelon or Banana or even yogurt or jello=the most is 120 cals

Lunch: Grilled chicken and salad with non fat dressing= the most would be 290 cals

Snack: Baked Chips and Cheese Dip= 14 chips and dip only 160 cals

Dinner: I splurge on dinner and usually spend most of my cal. I do 1/4 grilled steak and half baked potato.

Dessert: Non fat chocolate pudding

Shelle68

Hi,
I have mine set for 1200 calories in a day, I try to eat at least 4-5 times daily, meeting the 1200 cals.

Example:

Breakfast: Egg beaters only 30 cals cup/with wheat toast= about only 160 cals total.

Snack: Mango, Watermelon or Banana or even yogurt or jello=the most is 120 cals

Lunch: Grilled chicken and salad with non fat dressing= the most would be 290 cals

Snack: Baked Chips and Cheese Dip= 14 chips and dip only 160 cals

Dinner: I splurge on dinner and usually spend most of my cal. I do 1/4 grilled steak and half baked potato.

Dessert: Non fat chocolate pudding

This sure sounds doable. I am highly considering lower my caloric intake.

Shelle68

Hi,
I have mine set for 1200 calories in a day, I try to eat at least 4-5 times daily, meeting the 1200 cals.

Example:

Breakfast: Egg beaters only 30 cals cup/with wheat toast= about only 160 cals total.

Snack: Mango, Watermelon or Banana or even yogurt or jello=the most is 120 cals

Lunch: Grilled chicken and salad with non fat dressing= the most would be 290 cals

Snack: Baked Chips and Cheese Dip= 14 chips and dip only 160 cals

Dinner: I splurge on dinner and usually spend most of my cal. I do 1/4 grilled steak and half baked potato.

Dessert: Non fat chocolate pudding

This sure sounds doable. I am highly considering lower my caloric intake.

lizalmp1234

It's pretty hard at first especially if your not familiar with all the low cal stuff in the grocery store, hehe. I totally replaced everything, from regular toast to sara lee's 45 calorie white bread, eggs to egg beaters, butter to light butter, sour cream to non fat sour cream, skim milk, cooking oil to non fat pam spray ect...... i feel like if you do well during the day, u can treat yourself for dinner, or vice versa. but i usually try to eat all my cals, sometimes im just full cause i got used to eating mini meals.....it is doable just strict though...

Hi,
I have mine set for 1200 calories in a day, I try to eat at least 4-5 times daily, meeting the 1200 cals.

Example:

Breakfast: Egg beaters only 30 cals cup/with wheat toast= about only 160 cals total.

Snack: Mango, Watermelon or Banana or even yogurt or jello=the most is 120 cals

Lunch: Grilled chicken and salad with non fat dressing= the most would be 290 cals

Snack: Baked Chips and Cheese Dip= 14 chips and dip only 160 cals

Dinner: I splurge on dinner and usually spend most of my cal. I do 1/4 grilled steak and half baked potato.

Dessert: Non fat chocolate pudding

This sure sounds doable. I am highly considering lower my caloric intake.

gupton11

that would depend on how much you have to lose, for those with a lot to lose the starvation mode model does not really apply as strictly, and there is lots of wiggle room, the only thing that I would be paying close attention to in that case is muscle mass, you want to maintain it and make sure you are not losing that as it is counterproductive to fat loss which you want to maximize. In the case of those with 40 or less to shed though the body will easily and readily go into self preservation mode or starvation mode as it is called. The less you have to shed the more easily it will go into that mode, and yes it is real, or as I call it metabolic suicide. The goal with fat loss is muscle preservation to maximize fat loss, so super low cal diets will work for ppl with a lot to lose but not for those whom have less to shed. For men less than 1500 cals a day (unless you are really and i mean really on a super clean diet with lots of protein) will shed muscle easily and readily, for women that number is around 1200 as a general rule, yes there are exceptions to that rule but they are few and far between.

How can you tell that you are losing muscle mass vs body fat?

You shouldn't lose muscle if you are resistance training. If you did nothing but tons of cardio then yes you would lose muscle. It's difficult to quantify exactly what you lose that is fat and what is muscle but you can use lean body mass calculators for a guestimate. Keep in mind a large portion of that is organ and skeletal tissue.

I lost about 10lbs of muscle doing body for life. I wasn't counting calories, and I increased my regular workouts when I got more fit. I started running more after weight training. I think the extra caloric burn, without eating my exercise calories back is what did it. I did lean out fast, and lost my last 10 lbs in about a month, got myself down to single digit body fat. The leaner you get, the easier it is to lose muscle, even if you are doing heavy weight lifting. You need enough calories to fuel your muscles.

I guess I would ask did you lose strength? Muscle size is not exactly indicative of strength. Muscle tissue can retain a lot of water(It's 75% water in fact), and if you work them to exhaustion you will use up all the glycogen stored in them and it's possible to eat too much afterwards and have them store an extra amount of glycogen because your body thinks it needs it. SO you end up with puffy soft looking muscle tissue. So if you were still lifting the same I would say you didn't lose muscle you gained muscle tone.

Newfiedan

In my opinion the tell tale for muscle loss is strength, if you are getting weaker and not stronger then you are shedding muscle, and muscle size is not always indicative of strength, it depends more on bulk muscle mass vs lean muscle mass. It is quite easy to lose muscle doing resistance training if there is an insufficient protein intake, to build muscle you need it, and if there is not enough the body will cannibalize its own muscle mass leaving you static or weaker than before depending on intake.

annpat28

bump

Shelle68

So how can I make sure that I am building muscle. I have fibromyalgia so weakness is never a good sign for me to follow