Why Eat Six Meals a Day?
Following the six meals a day plan, you eat every two and a half to three hours which will help control your appetite and help you stick with your weight loss program. Eating six small meals a day, helps regulate blood sugar, control cravings and keep hunger at bay. "Grazing" throughout the day can help you lose weight while keeping you energized.
It is important to note that with a six meal plan it will only work if your choosing the right foods and portion sizes. Find out more about the right foods and portion sizes but downloading my free e-book from my website.
Hunger is the twelve week challengers worst enemy! That gnawing feeling usually occurs between meals, when blood sugar levels drop. In theory, if you divide your daily meals into several small meals throughout the day, hunger won't be an issue. Frequent small meals will rev up your metabolism and help you burn calories as well as keeping you full.
The challenge is keeping the 6 small meals small. It's critical that at the end of the day, the calorie content of your smaller meals does not exceed what you would eat in three larger meals. Knowing that most people find it difficult to prepare 6 smaller meals in to a busy day, this is where supplementation plays a big part in your diet and helps you cut out the hassle of preparing all 6 meals.
Meal replacements provide a high quality alternative to whole food and provide precise amounts of protein, carbohydrate, vitamins and minerals for optimum nutrition. Available in powders you mix into shakes, bars, and pre-mixed ready to drink formulas for convenience.
Tip 1
Schedule your meals every three hours and space them evenly throughout the day, every three hours. For example, if the first meal is at 6:30 a.m., the second will be at 9:30 a.m., the third at 12:30 p.m., the fourth at 3:30 p.m., the fifth at 6:30 p.m. and the sixth at 9:30 p.m. This keeps your energy levels stable and to prevents you from feeling overly hungry or full at certain times of the day. Stick to your schedule for best results. If you aren't hungry for the sixth meal, you can skip it, but eat the other five meals at the scheduled time.
Tip 2
Include low energy-density foods, such as fruits and vegetables, which are rich in water and fibre, to help you feel full longer after eating. Have at least one to two servings of non-starchy vegetables, whole grains or whole fruits at each one of your mini-meals. This keeps you satiated until your next scheduled meal.
Tip 3
Add a small serving of protein at each meal, such as fish, poultry, meat, nuts, low-sugar peanut butter and beans. Protein increases satiety and prevents you from feeling hungry until your next meal.
Tip 4
Have your meal replacement shake between your regular meals.
An example of a typical six meal plan should look something like this:
Breakfast (7am)
When following a meal plan, it is important to include a variety of food choices from each food group to make sure you meet all of your nutrient needs. A breakfast meal on a six meals a day may contain a cup serving of whole grain oats with 1 cup of nonfat milk and a medium banana.
Morning Snack (10am)
Herbalife Cookies and Cream Meal Replacement with an apple
Lunch (1pm)
Choosing lean cuts of meat can also help you save calories. Lean cuts include white meat skinless poultry, fish, shellfish, beef tenderloin or lunch on your six meals a day diet, you may have a turkey sandwich made with lean turkey or chicken meat on two slices of whole wheat/ seeded bread with mustard, lettuce and tomato with 1 cup of carrot sticks.
Afternoon Snack (4pm)
Herbalife Strawberry Meal Replacement shake with sugar-free yogurt.
Dinner (7pm)
A small dinner meal may include grilled salmon with 1/2 cup of steamed broccoli and 1/2 cup of brown rice.
Evening Snack (9pm)
An evening snack on a six meals a day diet may include toasted seed bread topped with 1/2 tsp. of peanut butter and wash down with 1 small warm cup of nonfat milk.
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