A diet that focuses on eating six small meals per day is based on the idea that reducing the time between meals increases metabolism. In addition, and perhaps more importantly for some, eating more often keeps you from getting too hungry. This type of eating program takes some planning, but it has proven successful for many when it comes to weight loss
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Determine Daily calories
You must first determine your daily caloric intake, so you can share this equally between your six meals. Write down everything you eat in about 3 days. Use this to determine the total calorie intake for each day and then determine an average for three days together. This is your starting point. To lose u00A3 1 per week, which is considered healthy, reduce daily caloric intake by 500 calories, but does not plan to take fewer than 1,200 calories per day. For example, if you find you eat 2,000 calories most days, reduce your intake to 1500 calories. Now share this number of six that provides 250. Each mini-meals should contain about 250 calories.
Time Your Meals
Find an eating schedule for your favorite meals, and stick to it as much as possible. For example, your first meal at 7 am, your second meal 10am and third meal at midday. A schedule as 14:00, 5:00 p.m. and 8:00 p.m. is good for the evening if you tend to sleep between 10 and 11 PM if your schedule is different, simply plan your meals so that it is 2 to 3 hours between each one during the day.
Balance the food you eat
Each meal should include a protein and carbohydrate source as well as being focused on fresh fruits and vegetables. Some examples which contains about 250 calories includes two scrambled eggs, 3/4 cup halved strawberries and a cup of skim milk, a serving steel cut oats (1/4 cup dry) with 1 tsp. of brown sugar and a banana, a salad with 2 cups mixed salad with 3 oz. of grilled chicken and 1 tbsp. of olive oil, or a small apple with 2 tablespoons. of almond butter.
Eat a variety of foods throughout the day to keep your meals exciting and satisfying. Plan ahead, because if you work outside the home, you will be eating most of your favorite meals in your workplace. Invest in sealable containers and an insulated lunch bag or cooler that is large enough to hold all the food for the day. If you find your days are very busy, and skipping meals is a problem, set some kind of timer that will alert whenever you need to eat small meal.