Binge eating VS small frequent meals

dexters_dexterity

hi guys I try to eat small frequent meals through out the day and sometimes a snack withsomething which is not so clean or green (white bread cake or dessert) so I start feeling guilty of binge eating and as if I have fallen out the track and my scales show this too

So any ideas how to eat small meals throughout the day like after every 3 hours and without bad choices Tht make it look like binge eating

CatMauro

I make sure that I get something a little sweet and a little salty as my snacks that way I don't feel like dipping into the vending machine. Like right now I'm having some fat free cherry yogurt and plain almonds. You could also have red pepper and light ranch dressing and get the same affect or an apple and light peanut butter....you get the idea.

Acg67

don't worry about it, eating frequently confers no advantage to eating infrequently

http://www­.ncbi.nlm.­nih.gov/pu­bmed/19943­985
This study shows there was no difference in weight loss between subjects with high/low meal frequencie­s.

http://www­.ncbi.nlm.­nih.gov/pu­bmed/91554­94
Evidence supports that meal frequency has nothing to do with energy in the subjects.

http://www­.ncbi.nlm.­nih.gov/pu­bmed/11319­656
Yet again, no difference in energy in the subjects compared to 2 meals/d to 6 meals/d.

http://www­.ncbi.nlm.­nih.gov/pu­bmed/19059­98
Eur J Clin Nutr. 1991 Mar;45(3):­161-9.Link­s
Influence of the feeding frequency on nutrient utilizatio­n in man: consequenc­es for energy metabolism­.

http://www­.ncbi.nlm.­nih.gov/pu­bmed/11319­656
Int J Obes Relat Metab Disord. 2001 Apr;25(4):­519-28.Lin­ks
Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimete­r.

CatMauro

don't worry about it, eating frequently confers no advantage to eating infrequently

http://www­.ncbi.nlm.­nih.gov/pu­bmed/19943­985
This study shows there was no difference in weight loss between subjects with high/low meal frequencie­s.

http://www­.ncbi.nlm.­nih.gov/pu­bmed/91554­94
Evidence supports that meal frequency has nothing to do with energy in the subjects.

http://www­.ncbi.nlm.­nih.gov/pu­bmed/11319­656
Yet again, no difference in energy in the subjects compared to 2 meals/d to 6 meals/d.

http://www­.ncbi.nlm.­nih.gov/pu­bmed/19059­98
Eur J Clin Nutr. 1991 Mar;45(3):­161-9.Link­s
Influence of the feeding frequency on nutrient utilizatio­n in man: consequenc­es for energy metabolism­.

http://www­.ncbi.nlm.­nih.gov/pu­bmed/11319­656
Int J Obes Relat Metab Disord. 2001 Apr;25(4):­519-28.Lin­ks
Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimete­r.

Though he's right about there being no caloric difference I find, for me personally, that I get really hungry between meals and I'm much less likely to overdo it at my main meals when I do snack in between.

dexters_dexterity

I make sure that I get something a little sweet and a little salty as my snacks that way I don't feel like dipping into the vending machine. Like right now I'm having some fat free cherry yogurt and plain almonds. You could also have red pepper and light ranch dressing and get the same affect or an apple and light peanut butter....you get the idea.

Yup my preferred snacks are fruits and nuts