by Dr. Victor Marchione
Do you believe in that old idea that if you want to lose weight, you’ve got to eat less? I don’t.
And here’s why.
Many people follow this advice and they end up either starving themselves or trying to get by on meals that look like they were meant for your granddaughter’s pet rabbit. This approach is almost always unsuccessful.
To lose weight, you need to eat. But you can’t just eat anything and everything, all day, every day. There still needs to be some structure to what you’re eating. These three healthy eating tips will help guide you in the right direction (and keep your cravings and stomach-growling at bay!).
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When it comes to meal timing, there have been two competing theories. One contends that the best way to lose weight is to keep your metabolism revved up by feeding it small, frequent meals. The other theory says that you can successfully lose weight by sticking to the basics: breakfast, lunch, dinner.
So which theory do I support?
I tend to lean towards eating five to seven small meals per day; the number ultimately depends on how long I’m awake. I like this approach, because it keeps my blood sugar from dropping too low, which keeps me feeling energized and satisfied. In turn, I find that I don’t experience cravings and, because the time between my meals is so short, overeating during one sitting isn’t a concern for me.
The longer you wait between meals, the lower your blood sugar will drop. This can lead to fatigue and cravings for sugary foods that make it very easy to overeat and gain weight. Generally speaking, your blood sugar levels start dropping after three hours; after five hours, they’re in a free fall!
Keeping a steady stream of nutrients coming in every two to three hours is the best way to prevent this. If you’re more of a three-square-meals person, be sure to have a small snack between meals to prevent cravings.
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But, regardless of how many meals you decide to eat over the course of the day, remember these two important rules: 1) eat breakfast within 45 minutes of waking up; and 2) make sure you’re eating quality calories made up of fruits or vegetables, lean protein, whole grains, complex carbohydrates, and healthy fats.
Breakfast is very important, because you’ve been fasting all night. By morning, your blood sugar is very low. Eating a nutritious breakfast full of quality calories provides the nutrients and energy you need and prevents mid-morning snacking and fatigue.
This brings me to my third important point for eating to lose weight. At the end of the day, losing weight isn’t about how many times you eat each day. It’s about creating a caloric deficit and eating quality calories.
Calories are not created equal. Sticking to the items listed above, limiting sugary foods, and eating in intervals that prevent your blood sugar from dropping too low will help you lose weight, stay energized, and keep you feeling your absolute best.
This article “Why Eating Less Won’t Lead to Weight Loss Success” was originally published on DoctorsHealthPress, visit their site to access their vast database of articles and the latest information in natural health.
Victor Marchione, MD received his Bachelor of Science Degree in 1973 and his Medical Degree from the University of Messina in 1981. He has been licensed and practicing medicine in New York and New Jersey for over 20 years. Dr. Marchione is a respected leader in the field of smoking cessation and pulmonary medicine. He has been featured on ABC News and World Report, CBS Evening News and the NBC Today Show and is the editor of the popular The Food Doctor newsletter. Dr. Marchione has also served as Principal Investigator in at least a dozen clinical research projects relating to serious ailments such as bronchitis, pneumonia, asthma, and chronic obstructive pulmonary disease (COPD).
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