the-diet-plan.com

Eat lots of small meals spaced 2 1/3 to 3 hours apart. The point here is that you are feeding yourself so often you don’t actually get hungry and, if you do, you next meal is so close it’s not a problem to wait until then. If there are large gaps between meals you can build up quite a hunger. Also, eating often keeps the metabolism revved, which is a good thing in itself.



You could eat 5 or 6 sort of equal-sized meals (calories do count) or you could have three larger meals with two or three healthy “snacks.” Some people seem to think that means you simply add more meals to what is already a full day’s allotment of food. Or that “snack” means chips or cookies. Then they wonder why they aren’t losing any weight. It means you plan so that your daily allotment is divided into 5 or 6, rather than 1 to 3 segments. Some people do fine grazing all day and evening on roughly equally sized 200 kcal small meals. Others feel deprived if they can’t have at least one larger meal that has all the macronutrient components in a delicious recipe. So maybe 3 300 kcal meals and 3 100 kcal snacks would be better for them. Or maybe even cut out one snack and make one meal a 400 kcal one. This is flexible but you have to be firm about sticking to your plan and be consistent so you don’t see every meal edging up on the calorie scale.



All of the meals should have at least some protein. We’re not talking Atkins here. Just a bit of cottage cheese or plain yogurt or a few soy nuts with a piece of fruit for a snack, for instance. You want to avoid the sugar spike that a purely carb meal can give you, which will leave you hungry again before your next meal. Follow the diet plan you have chosen for each meal but miniaturize it a bit. With just a little bit of planning and preparation, you can make a big difference in keeping your appetite in check, keeping your metabolism active, and keeping your weight plan on course.  –Di

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