Eating Smaller Meals Through The Day
HipsBreastsandMore
Posts: 51 Member
Hi MFPs!
I have a question. How can you make yourself eat smaller meals throughout the day, even when you are not hungry? Also, do you have a set time that you eat your meals or do you wait until your mind lets you know "Hey, it's time to eat."
I've been trying to change up my daily meals to eat smaller portions throughout the day instead of large portions every 4 to 5 hours.
What snacks do you recommend? (Fruits mainly)
I have a question. How can you make yourself eat smaller meals throughout the day, even when you are not hungry? Also, do you have a set time that you eat your meals or do you wait until your mind lets you know "Hey, it's time to eat."
I've been trying to change up my daily meals to eat smaller portions throughout the day instead of large portions every 4 to 5 hours.
What snacks do you recommend? (Fruits mainly)
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Replies
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This is how I do:
Meal 1: eggs, veggies, toast
Meal 2: Oatmeal w/ fruit and some sort of protein (sometimes a shake, sometimes protein powder)
Meal 3: Lunch
Meal 4: veggies and hummus, fruit and yogurt, crackers cheese and pickles, etc etc
Meal 5: Dinner
Meal 6: often protein shake, or smoothie or something small.
I love having 5-6 meals a day because it meals I can have something before bed and not feel bad about it at all. these are just examples... I am quite a boring eater but it does vary and I do meet my caloric goals. You could also take a big meal and split it into two... like have 2 lunches or 2 dinners.. but if I am still full I often wait until I am hungry and I drink lots of water to make sure it is hunger and not thirst.
You got to do what works for you. Do 3 bigger meals and a couple snacks, or do more level meals thru out the day. Good luck!0 -
Meal frequency doesn't matter, eat when you're hungry and stay under your calories.
This. Eating more frequently makes it easier for me to over eat too. I feel hungry more often.0 -
Meal frequency doesn't matter, eat when you're hungry and stay under your calories.
That is true, but I tend to eat foods that are not good..
How can you not avoid processed foods when basically that's 90% of the grocery section in stores?0 -
Meal frequency doesn't matter, eat when you're hungry and stay under your calories.
That is true, but I tend to eat foods that are not good..
How can you not avoid processed foods when basically that's 90% of the grocery section in stores?
Shop around the perimeter.0 -
You have a few questions here:
- regarding when you eat - the only "right" way is to eat when it suits you body and your lifestyle. If you can't fit in 5 small meals, then eat three big ones, that's fine. We each have to experiement to see what makes us feel good.
- avoiding processed foods is a whole lot harder. I think the best way is to cook your own meals. Don't cook from packets and jars, buy veggies, rice, pasta, meat etc and cook soup, salads, pizza, whatever you like. This way you know what you are eating and you know just how much salt or sugar has been added.
So many meals freeze really well - you can make a big batch of soup for example, feeze it in single serve containers and you have lunch for weeks.
Think about what you are snacking on - fruit, nuts, veggies, dips (hommus for example) make great snacks, you don't have to buy a bag of chips or pretzels or a donut.
It can be hard when you are eating out, but I tend to think that if most of what you are eating is a good choice, you have some room for other stuff here and there.
Edited to add: cooking your own food takes a bit of time but can save you HEAPS of money. All the more to spend on new clothes or shoes!0 -
Meal frequency doesn't matter, eat when you're hungry and stay under your calories.
That is true, but I tend to eat foods that are not good..
How can you not avoid processed foods when basically that's 90% of the grocery section in stores?
Shop around the perimeter.
My husband and I shop around the perimeter and it is absolutely amazing how much processed crapola we no longer want b/c we don't even see it. We pop in and get a few things in certain aisles (olive oil, sprays, etc.) but overall we just go to produce, meat, and dairy now.
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eating more meals a day will boost your metabolism and you will burn more calories throughout the day. If your body has to process the food you burn calories. shoot for 5-6 small meals a day. Go with whole grain ( slow carbs) for your meals like that your body can work of it longer instead of just storing it as body fat! eat fruits, just try to limit yourself on bananas because they are high in carbs and limit yourself on grapes because of the amount of sugar. Vegetables you can pretty much eat freely. for meats go with chicken lean cuts of beef, pork and fish.0
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eating more meals a day will boost your metabolism and you will burn more calories throughout the day. If your body has to process the food you burn calories. shoot for 5-6 small meals a day. Go with whole grain ( slow carbs) for your meals like that your body can work of it longer instead of just storing it as body fat! eat fruits, just try to limit yourself on bananas because they are high in carbs and limit yourself on grapes because of the amount of sugar. Vegetables you can pretty much eat freely. for meats go with chicken lean cuts of beef, pork and fish.
Is there a theory about apples being high in carbs? I mainly eat apples because that's the only fruit I like whole. The other fruits, I prefer them in a smoothie.0 -
The thermic effect of food is based on a percentage, not on timing. If you eat 3000cal in 1 meal, or 3000cal over 6 meals, the calories spent in digestion is exactly the same.0
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An average sized apple (3" diameter) contains contains about 25 grams of carbohydrate. A large apple (3¼" diameter) contains 31 grams of carbohydrate. So, they are moderately high in carbs but they are low in calories (80 cals). They are fat free and may keep you full for longer.
However, apples are much higher in carbohydrate than some fruits such as berries. For example, there are approximately half as many carbohydrates in each ounce of strawberry as there are in each ounce of apple0 -
Is there a theory about apples being high in carbs? I mainly eat apples because that's the only fruit I like whole. The other fruits, I prefer them in a smoothie.
If you like apples, eat them. They are full of nutrients and fibre. Just keep an eye on your nutrition totals in your diary to make sure that the numbers are balancing out the way you like them.
A word of unsolicitied advice, OP - don't make this so hard for yourself!
Having too many "rules" about when to eat, what to eat, which fruit is OK, which isn't - it just makes it hard!
Eat when you like, try to pick mostly foods that give you nutrition and make you feel good.
Eat until you have finished your calories for the day.
Do a bit of exercise, and eat a bit more when you exercise.
It really is that simple!0 -
You have a few questions here:
- regarding when you eat - the only "right" way is to eat when it suits you body and your lifestyle. If you can't fit in 5 small meals, then eat three big ones, that's fine. We each have to experiement to see what makes us feel good.
- avoiding processed foods is a whole lot harder. I think the best way is to cook your own meals. Don't cook from packets and jars, buy veggies, rice, pasta, meat etc and cook soup, salads, pizza, whatever you like. This way you know what you are eating and you know just how much salt or sugar has been added.
So many meals freeze really well - you can make a big batch of soup for example, feeze it in single serve containers and you have lunch for weeks.
Think about what you are snacking on - fruit, nuts, veggies, dips (hommus for example) make great snacks, you don't have to buy a bag of chips or pretzels or a donut.
It can be hard when you are eating out, but I tend to think that if most of what you are eating is a good choice, you have some room for other stuff here and there.
Edited to add: cooking your own food takes a bit of time but can save you HEAPS of money. All the more to spend on new clothes or shoes!
You can even shop the perimeter if you don't cook- then it takes very little time and prep! Full disclosure, I'm a vegetarian so I don't cook meat, but I eat almost nothing processed and stick to fruits, veggies, nuts, yogurt, cottage cheese, eggs (I guess there's minimal cooking there), canned beans, rice, lentils and quinoa (again, some minimal cooking) and oatmeal (microwave) and stir frys (v. fast). Nothing I cook takes longer than a couple minutes to prepare, and the longest cooking is probably rice/lentils which I make in a rice cooker.0 -
I usually eat 6 small meals a day. I do it because it works for me. Basically, it boils down to 6 half-meals vs. 3 full meals. I prefer it mainly because 1) I don't like to feel hungry. Once I'm hungry I tend to go for anything that's not nailed down. And 2) I don't like to be full. I hate having the feeling that I've just gorged on a huge meal and all I want to do is go lie down. So, the smaller meals works for me. A rough schedule is something like 8am, 10am, 12, 2-3pm, 5-6pm, and 8-9pm. Eating like this will make you feel like all you do is eat. I guess, in a way, that's why I like it.
I try to keep a balance so that two of these half-meals will give me the same balance I would normally have in a single meal. e.g., protein and carb for meal 1, then fruit/dairy for meal 2.
Something to keep in mind though, is if you plan to be out and about for say 3 or 4 hours, you would want to have something with you to help keep you going. (fruit/veggies/protein bars, cheese, crackers, nuts etc in a little soft-sided cooler for quick access)0 -
I don't know how necessary it really is. I just try to space out frequent meals because it helps control my appetite.0
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I don't know how necessary it really is. I just try to space out frequent meals because it helps control my appetite.
That's the only reason to do it. Until you get to the literal elite of bodybuilding...there's no benefit to eating multiple meals. Some people are ravenous if they eat multiple meals (like me), others...as soon as they feel the least bit of hunger, they'll eat the house clean.
But as far as it being necessary for health, weight loss, or 'boosting your metabolism'...well, it's been proven not to be.0 -
I feel obligated to make a post that actually contributes to the thread after my last post, so here we go:Hi MFPs!
I have a question. How can you make yourself eat smaller meals throughout the day, even when you are not hungry? Also, do you have a set time that you eat your meals or do you wait until your mind lets you know "Hey, it's time to eat."
I've been trying to change up my daily meals to eat smaller portions throughout the day instead of large portions every 4 to 5 hours.
What snacks do you recommend? (Fruits mainly)
From what I have read, fewer larger meals provide a marginal advantage in terms of both satiety and overall fat burn, however it is extremely marginal. Go with whatever works best for you. The secret to success is to make things as easy on yourself as possible... if there is no huge benefit to making something more difficult, then keep it simple.
Personally, I find 1-2 huge meals works best for me (1 if there is any way that I can eat all my calories in a single meal, which only happens on rest days on a hard cut), but I IF 16+ hours a day, which certainly makes a difference. Do what works best for you! Total caloric intake is more important than any other factor when it comes to weight loss.0 -
I feel obligated to make a post that actually contributes to the thread after my last post, so here we go:Hi MFPs!
I have a question. How can you make yourself eat smaller meals throughout the day, even when you are not hungry? Also, do you have a set time that you eat your meals or do you wait until your mind lets you know "Hey, it's time to eat."
I've been trying to change up my daily meals to eat smaller portions throughout the day instead of large portions every 4 to 5 hours.
What snacks do you recommend? (Fruits mainly)
From what I have read, fewer larger meals provide a marginal advantage in terms of both satiety and overall fat burn, however it is extremely marginal. Go with whatever works best for you. The secret to success is to make things as easy on yourself as possible... if there is no huge benefit to making something more difficult, then keep it simple.
Personally, I find 1-2 huge meals works best for me (1 if there is any way that I can eat all my calories in a single meal, which only happens on rest days on a hard cut), but I IF 16+ hours a day, which certainly makes a difference. Do what works best for you! Total caloric intake is more important than any other factor when it comes to weight loss.
Thank you so much. I do agree.0 -
If you like apples, pair it with some cheese or a little bit of peanut butter. Having fat and protein paired with your carbs will make your snacks much more satisfying.eating more meals a day will boost your metabolism and you will burn more calories throughout the day. If your body has to process the food you burn calories. shoot for 5-6 small meals a day. Go with whole grain ( slow carbs) for your meals like that your body can work of it longer instead of just storing it as body fat! eat fruits, just try to limit yourself on bananas because they are high in carbs and limit yourself on grapes because of the amount of sugar. Vegetables you can pretty much eat freely. for meats go with chicken lean cuts of beef, pork and fish.
Is there a theory about apples being high in carbs? I mainly eat apples because that's the only fruit I like whole. The other fruits, I prefer them in a smoothie.
I like how you chose to listen to the worst advice :drinker:
^^^I would like your advice as well. I just asked about the apples since that's the only fruit I will eat.0 -
If you like apples, pair it with some cheese or a little bit of peanut butter. Having fat and protein paired with your carbs will make your snacks much more satisfying.eating more meals a day will boost your metabolism and you will burn more calories throughout the day. If your body has to process the food you burn calories. shoot for 5-6 small meals a day. Go with whole grain ( slow carbs) for your meals like that your body can work of it longer instead of just storing it as body fat! eat fruits, just try to limit yourself on bananas because they are high in carbs and limit yourself on grapes because of the amount of sugar. Vegetables you can pretty much eat freely. for meats go with chicken lean cuts of beef, pork and fish.
Is there a theory about apples being high in carbs? I mainly eat apples because that's the only fruit I like whole. The other fruits, I prefer them in a smoothie.
I like how you chose to listen to the worst advice :drinker:
^^^I would like your advice as well. I just asked about the apples since that's the only fruit I will eat.
Seriously...apples with Jif Natural peanut butter is worthy of a meal all its own.0 -
^^^I would like your advice as well. I just asked about the apples since that's the only fruit I will eat.
You could try a new fruit every week and see what else you like. Apples are good but its boring to eat only apples. Why is it the only fruit you'll eat?0 -
If you like apples, pair it with some cheese or a little bit of peanut butter. Having fat and protein paired with your carbs will make your snacks much more satisfying.eating more meals a day will boost your metabolism and you will burn more calories throughout the day. If your body has to process the food you burn calories. shoot for 5-6 small meals a day. Go with whole grain ( slow carbs) for your meals like that your body can work of it longer instead of just storing it as body fat! eat fruits, just try to limit yourself on bananas because they are high in carbs and limit yourself on grapes because of the amount of sugar. Vegetables you can pretty much eat freely. for meats go with chicken lean cuts of beef, pork and fish.
Is there a theory about apples being high in carbs? I mainly eat apples because that's the only fruit I like whole. The other fruits, I prefer them in a smoothie.
I like how you chose to listen to the worst advice :drinker:
^^^I would like your advice as well. I just asked about the apples since that's the only fruit I will eat.
Seriously...apples with Jif Natural peanut butter is worthy of a meal all its own.
Qualifies as a meal to me! Specifically my "lunch" a.k.a. pre workout meal.0 -
If you like apples, pair it with some cheese or a little bit of peanut butter. Having fat and protein paired with your carbs will make your snacks much more satisfying.eating more meals a day will boost your metabolism and you will burn more calories throughout the day. If your body has to process the food you burn calories. shoot for 5-6 small meals a day. Go with whole grain ( slow carbs) for your meals like that your body can work of it longer instead of just storing it as body fat! eat fruits, just try to limit yourself on bananas because they are high in carbs and limit yourself on grapes because of the amount of sugar. Vegetables you can pretty much eat freely. for meats go with chicken lean cuts of beef, pork and fish.
Is there a theory about apples being high in carbs? I mainly eat apples because that's the only fruit I like whole. The other fruits, I prefer them in a smoothie.
I like how you chose to listen to the worst advice :drinker:
^^^I would like your advice as well. I just asked about the apples since that's the only fruit I will eat.
Seriously...apples with Jif Natural peanut butter is worthy of a meal all its own.
Qualifies as a meal to me! Specifically my "lunch" a.k.a. pre workout meal.
Haha, I can put away an easy 1500cal worth in one sitting if I allow myself =p.0 -
Eating several small meals throughout day just doesn't work for a binge eater like me. I do better just eating 1 or 2 big meals a day.0
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If you like apples, pair it with some cheese or a little bit of peanut butter. Having fat and protein paired with your carbs will make your snacks much more satisfying.
^^^I would like your advice as well. I just asked about the apples since that's the only fruit I will eat.
Seriously...apples with Jif Natural peanut butter is worthy of a meal all its own.
Qualifies as a meal to me! Specifically my "lunch" a.k.a. pre workout meal.
Haha, I can put away an easy 1500cal worth in one sitting if I allow myself =p.
Its just an in between meal on cardio days....my two main meals are bigger- but not 1500 cals! (unless pizza is involved)0 -
OP - sorry for derailing your thread so I'll give a few more suggestions:
Peanut butter works great with bananas, celery, carrots- almost anything
String cheese is a great to-go snack, try a stick of string cheese with some grapes or berries
Hummus can be great with veggies
Greek yogurt and berries for a sweet snack, or you can add some seasoning to plain greek yogurt for a dip with veggies- I'll do Jane's mixed up salt with garlic and onion, or you can use a mix like ranch seasoning powder or onion soup mix for dips
Cottage cheese with strawberries and some truvia is a favorite to satisfy a sweet tooth
A square of dark chocolate works with just about any fruit if you have the sugar allowance for it
A serving of nuts works with just about anything, but you should measure it as nut calories add up really quickly0 -
I don't know how necessary it really is. I just try to space out frequent meals because it helps control my appetite.
That's the only reason to do it. Until you get to the literal elite of bodybuilding...there's no benefit to eating multiple meals. Some people are ravenous if they eat multiple meals (like me), others...as soon as they feel the least bit of hunger, they'll eat the house clean.
But as far as it being necessary for health, weight loss, or 'boosting your metabolism'...well, it's been proven not to be.
Ok, so I agree with the whole, you don't have to eat multiple meals in a day, as you can still get your cals in with just a few meals. However, I'm obviously a petite person and I hope others like me would stand up and agree, that us lot have to eat snacks between meals in order to keep our energy levels up. Saying all that, I sometimes skip breakfast, don't snack, have a small light lunch, graze during the afternoon and then eat a big Dinner/Tea. If I do that several days in a row, I just am not hungry and my appetite goes way down, which is bad, as personally it has a detrimental effect on my body. I lose weight and find it hard to get back into the regular eating pattern. So, for me, my body needs to graze regularly otherwise, I end up burning out before I consume enough cals to keep me going. I suppose the upshot is, everyones different and we all have different eating patterns. Or am I doing something wrong?
I'll be changing my whole regime soon anyway, so that'll be good.
OP - I've heard pears are really good too.0
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