Meal pattern

Introduction:

Breakfast is the most important meal of the day. You need to eat six small meals throughout the day to stoke your metabolism. You should fast in the morning and eat all your meals between 2 p.m. and 8 p.m.

You’ve likely come across all of these recommendations and more in your quest to figure out how to eat to lose weight. But how many meals a day do you really need? Three, four, six? The answer depends on you! Everybody and every schedule is different, and that means what works for your best friend or co-worker might not work for you.

So what can you do? Here’s how to make sense of when and how often to eat to see your best results.

The basic weight loss fromula:

The basic formula for weight loss is to burn more than you eat so the equation is easy eat less burn more and the other factors like exercise and meal planning are secondary.

Next point is macronutrient distribution between protein, carbs and fat; mainly people choose 40-30-30 when 40% of total calories is for carbs and the remaining between fat and protein.

You should choose nutrient dense food, wholegrains and low refined sugar to kep you full all the day and support your body with needed vitamins and minerals.

Factor in meal frequency:

You can now focus on meal frequency throughout the day; even it is one meal or eight you will lose weight but the most important idea is to stay full for longer period during the day. Some factors affecting meal frequency like:

If you:

· Wake up ravenous

· Have a low tolerance for hunger

· Can’t go to bed without a late-night snack

· Have a job that allows you to eat during the day

· Prefer to graze or snack

· Like knowing that your next meal isn’t too far away

Try eating four to six smaller meals throughout the day. Focus on getting protein at each meal and eating until you’re no longer hungry, but definitely not stuffed.

If you:

· Prefer to eat a lot at a time

· Are comfortable with both feeling full and going long periods without food

· Don’t care too much about breakfast

· Can’t eat during the workday

Try skipping breakfast and having one to two really big meals throughout the afternoon and evening. This is also known as intermittent fasting and may require eating slightly past full to ensure you’re reaching your body’s daily energy needs.

If you’re somewhere between the two above and:

· Like to eat enough that you’re satisfied but not stuffed

· Have a job that allows for a lunch break

· Want to go several hours without thinking about food

Try sticking with the more traditional three balanced meals and maybe a snack or two (as needed, not just whenever wanted) during the day.

Time to Experiment

Even you have answered the questions above; it is better to experiment and test yourself in real life, once you don’t feel comfortable with the above eating pattern try to choose a meal pattern the fit your lifestyle and your habits.

Been skipping breakfast for years and feeling lethargic during the day? Try eating breakfast for a month and see if you feel better. Always eaten six small meals, but tired of never quite feeling satisfied by any of them? Try combining two of your regular smaller meals into a bigger one and see if that does the trick.

Conclusion:

So as a conclusion meal patterns and frequency depend on your lifestyle, factors and routine. Don’t stick to general plans try to do your own by yourself.

Sources:

https://www.livestrong.com/article/13708843-the-magic-number-of-meals-a-day-you-need-to-lose-weight/?utm_source=newsletter&utm_medium=email&utm_campaign=011619_f_wed_editorial&c_crid=cta4

https://rushinperson.rush.edu/2011/09/01/designing-your-ideal-meal-pattern/