Hour Diet or 3 Meals a Day? To eat three meals a day or to eat six small meals a day: that is the question. If you have heard about or read Jorge Cruise's new book, The 3- Hour Diet, you would bet the answer is the latter. But many nutrition researchers out there say, . He says this ritualized way of eating increases BMR (baseline metabolic rate), increases energy levels, and decreases appetite, among other things. While many nutrition experts agree that when it comes to weight loss irregular eating patterns and skipped meals can mean trouble for most of us, there isn't anything close to a consensus on whether we are metabolically better off eating three regular meals a day or spreading that out into five or six smaller meals.
Bonnie Liebman, nutrition director of CSPI (Center for Science in the Public Interest) would like to see the studies Cruise used to formulate his 3 Hour Diet. Sullivan agrees that eating every three hours would certainly help some people control appetite and feel more energized, but she also believes that everyone is different. The truth is, the more times a day you sit down to eat a meal or snack, the more opportunities you have to overeat; this can be a serious problem for some people. If you are someone who has a difficult time eating a small amount at a meal or snack (you have a hard time stopping once you get started), then it's quite possible that, for you, eating five or six times a day isn't the best way to go.
The trick is eating when you are truly hungry but not so ravenous that you are at risk of overeating or eating out of control. To me, true hunger is when your stomach feels definitely empty; but once you feel this, don't go more than an hour without eating or you will move from truly hungry to ragingly ravenous. According to the ADA, eating every time you feel . Their remedy for this is to ask yourself these questions before a meal if you aren't sure: Am I hungry? Some of us are simply more in tune with our body's natural cues to eat when we are truly hungry and to stop when we are comfortable (not full).
When we follow this mealtime mantra, some of us may very well end up eating five or six small meals, but for others, it may end up being three or four. What if you can't recognize when you are truly hungry?
The American Dietetic Association suggests making a schedule and eating small meals every three or four hours until you learn what hunger feels like. If you overeat at one of the meals, get back on track at the next one. Continued. No matter whether you end up eating three or six meals a day, breakfast is still the first of those meals. Most of us wake up relatively hungry, especially if we ate light the night before. But some of us need more time to wake up our gastrointestinal tract just a bit.
Let your hunger be your guide. I'm not sure it's important to force yourself to eat. As far as eating more later in the day if you skip the all- important breakfast, have you found this to be true for you? If you skip breakfast, are you more likely to pass the point of no return with your hunger later that morning, and does it encourage you to overeat when you do finally get the opportunity to eat? British scientists did find, in a recent study, that women who skipped breakfast ate more calories during the rest of the day and also had higher fasting levels of LDL (bad cholesterol) and total cholesterol compared with the women in the breakfast- eating group. The researchers noted that skipping breakfast could lead to weight gain if the higher calorie intake was sustained.
Why Is the Military Diet So Popular. Aside from its fast diet efficacy, there are several other factors that contribute to the widespread popularity of the Military Diet. Your destination for all the information you need to eat well and follow a healthy diet.
The bottom line to breakfast is to consider breakfast as an ideal opportunity to fit in some of those smart foods we should get several servings of every day, like fruit, whole grains, and low- fat dairy. You can even get some veggies in depending on the breakfast dish!
Web. MD Feature. Sources. SOURCES: Bonnie Liebman, nutrition director, Center for Science in the. Public Interest. Noralyn Mills, RD, spokeswoman, American Dietetic Association. American. Journal of Clinical Nutrition, January 2. Vicki. Sullivan, Ph. D, RD, LD. Karen Collins, MS, RD, CDN. Farshchi, H. R. American.
Journal of Clinical Nutrition, February 2. All rights reserved.