The easiest way to increase weight loss
This nutrition recommendation was put into effect in 1977 when the 1st set of nutritional guidelines came out. It was based on an assumption and implemented before we had a good understanding of all the factors that play into weight gain and weight loss.
The assumption was that eating and digesting food actually increases calories burned, it’s called dietary thermogenesis. So therefore it would be beneficial to increase the number of times we eat per day from 3 meals to 6 meals.
And boy did this backfire! Yes, eating and digesting food does increase calories burned but by just a little. In addition, the food that has the highest caloric burn during digestion is protein, and at the time we were encouraged to reduce the consumption of protein and increase the consumption of carbs, remember the food guide pyramid??!! It also backfired because it introduced a whole new meal category, snacks! And these snacks were not healthy options but mainly high carb options like chips and crackers. In addition, we did not fully understand the impact of insulin on fat loss and when we went from eating 3 solid meals a day to eating all day long it significantly impacted our blood sugar control.
So if you really want to jump start your weight loss this summer, stop snacking and grazing all day long! Instead aim for 3-4 solid meals a day. Aim for 20-30 grams of protein, 5-10 g of fiber and make them under 50 carbs at every meal. When you focus on eating 3-4 bigger meals with the macros above you will feel full and satisfied and not have the need to snack. Reducing snacking will help cut out junk foods and making eating a caloric deficit easier!
Give it a try this week and let me know what you think! Learn more about simple strategies for weight loss like this one in my LEAN program! New session starts soon! DM me and I will send you a special discount code to start.
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