5 Small Meals a Day for Weight Loss?

The diet world has been buzzing for years about breaking up your meals into 5 or 6 small meals a day to speed up your metabolism…which would inadvertently help with weight loss….but does it really work? The idea makes sense, as rationing your food usually helps you survive longer if you have a limited amount of food. However, leading research is actually suggesting this common weight loss tip has no effect!

Even current research like the recent Australia study which followed 179 obese Australian men and women is showing that eating the same amount of food in smaller portions has no effect on your metabolism. You are still ingesting the same amount of calories, and you are still absorbing them the same way. Here are some metabolism studies that I have found on pubmed:

Thermogenesis in humans after varying meal time frequency

Snacking patterns influence energy but not BMI

What does this have to do with portion size?

Portion size is still very important for weight loss. This study is simply saying that eating X amount of calories in small portions throughout the day or in 3 regular meals will have no in your weight loss journey. If you are trying to lose weight, remember portion size still needs to play a HUGE part in your nutritional habits.  Here are a few tips to remember:

  • Eat your food slower to help recognize when you are full sooner
  • Take time to sit down and focus on your meals to avoid mindless eating
  • Take snacks in small bowls or plates to avoid eating more than you meant to
  • Drink plenty of water throughout the day, especially before meals
  • Switch to whole wheat whenever possible, and stay full longer
  • Try to make half of every meal rich in fruits and vegetables.

Then How Many Meals Should I Eat a Day?

This is up to you and your lifestyle. If you are hungry often and tend to over eat, five small meals a day might still be the better option. It could help by preventing you from overeating due to feeling “starved.” However, if you have a busy lifestyle like many of us do these days, your typical 2 to 3 meals a day is perfectly fine for normal diets and those focused on weight loss.  Studies are still pointing to breakfast being an important tool for a healthy nutrition plan,  for energy and weight loss , so be sure not to skip breakfast!

~HealthyGirl

Do you know of any studies that support or refute this claim? Comment Below!

Mimi’s Split Pea Soup Recipe

Try this split pea soup recipe for a tasty, fulfilling, and HEALTHY meal. This meal is packed with fiber and healthy vitamins including Vitamin A, C, K and B6. This meal is great for weight loss and general overall health. This recipe was created my my aunt, Mimi Keller, so all the credit goes to her on this one.

This recipe serves 5-6 people.

Ingredients:

  • 2 cups of split peas
  • 8 cups of water
  • 1 whole red onion (chopped)
  • 1 small bag baby carrots
  • 1 cup shredded carrots
  • 2 ham hocks
  • 2-4 tbs minced garlic
  • 1 cup cilantro (1/4 stems, 3/4 leaves)
Mix ingredients in large spaghetti pot (5qt). Let ingredients simmer on low or 3 for several hours, stirring occasionally. After three hours or so, the soup will begin to feel thick on the bottom, and runny on top. Turn of the heat and let it sit for a few minutes to thicken. Salt and pepper to taste!
Here are some other great recipes you might enjoy:
Enjoy!
~HealthyGirl

My First Green Smoothie

Green smoothieAlright, I suspect many of you dear readers have heard about green smoothies, but how many have actually tried it? I suspect not many. Well I'm here to show you how easy it is to get more green in your life without sacraficing taste. The first thing you need to know is your green smoothie does not have to be ALL green! What fun would that be? So here is what I want you to do my dear reader, go to one of my  blogs about smoothies, pick a fun recipee (like the one below), and add just a tiny little kale leaf, or spinach, Blend it in nice and smooth, and VOILA, your first green smoothie! As you feel more daring, slowly start adding more greens until you reach the maximum amount of greens you can put in your smoothies and they still taste great to you! A good goal to try and set is 70% fruit and 30% greens.

Why go Green?

  • Great source of fiber
  • great sourse of omega-3 unsaturated fat
  • helps the digestive system (then you wont have to buy the embarrasing stuff at the supermarket!)
  • Great source of vitamins and minerals such as vitamin C, potassium, calcium, and  pretty much all those other vitamins listed on the back of your vitamin bottle!
  • Many have reported improvements in energy, skin condition, and digestion!
  • Helps with weight loss if used to replace  one of 5 small daily meals or used to fight junk food cravings!

  

Some great greens to put in your smoothie are :

strawberry tops, baby spinach, dandelion greens, kale, celery, watercress, escarole, mustard greens, turnip greens, carrot tops, broccoli, asparagus, cabbage,  and alphalpha.

 Fun Smoothie Recipee

 

 

1 banana
1 apple
4-5 strawberries
1-5 pieces of greens ( spinach leaves, parsley, or kale)
1/2 cup of ice
1 tablespoon  of flaxseed

 

 

 

 

 

 

 

 

 

 

Enjoy!    -Healthygirl