Day 8 Six Squares a Day

Most of us have grown up with the idea that we need to eat three square (or complete) meals a day.  That idea was reenforced in school and work with the idea of a lunch break.  More recently, people are coming to understand the importance of eating 5-6 smaller meals a day.

Dr. David Jenkins of the University of Toronto performed a study of the effects of eating 6 times a day.  He divided a group in two and gave them each the same food each day.  The first group ate 3 times a day and the second group ate 6 times a day.  Over a two week period, the second group LOST MORE WEIGHT!  And that's not all.  They were less hungry, their glycemic levels (the amount of sugars in their blood) remained steady, and their craving for sweet food went down.  These people also reduced their blood cholesterol by over15% and their blood insulin by almost 28%, meaning their bodies were less likely to convert dietary calories into body fat!  What does this mean for you?  It's not just what you eat, it's when you eat it (Dr. Wayne Anderson, Habits of Health, 2008).

The Science of Six Fuelings - Eating smaller, more frequent meals can:

- Help you lose weight
- Control hunger
- Reduce blood insulin (a factor in fat storage and inflammation)
- Lower total cholesterol levels
- Reduce LDL ("bad") cholesterol
- Reduce levels of apolipoprotein b (the "very bad" stuff)
- Depress glucose levels
- Increase bile acid secretion
- Suppress free fatty acids levels
- Reduce serum uric acid levels, a common risk factor for coronary heart disease
- Increase uric acid excretion
- Reduce adipose tissue enzyme levels
- Reduce fluctuations in satiety (fullness)
(Dr. A, 2008)

What keeps us from eating 6 times a day?  Most of us would say lack of time or convenience.  It takes a lot of time to prepare SIX balanced protein-carb meals a day.  And where are you going to do it?  Let's face it, our lives are busy.

One thing that I love about our health program is that we use meal replacements.  They are quick and easy grab-n-go meals that are balanced protien-carb.  They help you get to a healthy weight quickly and safely while you are learning healthy habits to incorporate for the rest of your life.  When you have reached that healthy weight, you transition back to regular, healthy food.  Fabulous!

This is one of my favorites:  Chocolate Mint Crunch Bar

If you aren't eating 6 times a day right now, try it.  Incorporate small healthy snacks, like celery and peanut butter, in between meals.  It could make a big difference.

Current Total Holiday Weight Loss {6.4 lbs}