The Most Efficient Eating Schedule For Weight Loss

These are the nutrients the typical American is deficient in, so be sure you’re getting enough of these:

• Omega-3 fatty acids: seafood, nuts, grains and seeds
• Folate: leafy greens, nuts
• Vitamin C: fruits and vegetables
• Vitamin E, Selenium, nitric oxide, glutathione and cartinoids
• B6: beans, nuts, legumes, eggs, meats, fish, whole grains, and fortified breads and cereals
• B12: animal products like meat and dairy products
• Fiber: fruits, vegetables and grains

A New “Food” Axiom

When choosing a meal in the past, you’ve most likely limited your internal questions about food as to this:

“Does this food look and taste good?”

Instead, make it your habit to include the impact the food choice will have on your health by asking this:

“Is this a healthy food, will it benefit my body, can my body digest it easily AND does it taste good?”

This one simple change can make a world of difference in your waistline, but of course it all depends on your self-honesty and willingness.

Are you up to the challenge? I think so.

First things first…

Before we design your meals, you need to find time to eat. I know it sounds obvious but it’s very important because too many people are skipping breakfast, eating only 2-3 meals per day or scoffing down meals on the run.

That’s the wrong way to do it.

For optimum management of your energy levels and insulin levels, you should be eating at least 6 meals per day, certainly no less than 5. I personally eat 6-8 meals per day.

Why eat to manage your energy and insulin levels you may ask? Well, because that is a central key to controlling fat accumulation. Hopefully you read the earlier sections about insulin and know what I’m talking about. If not I suggest you go review that section.

Now as I was saying… I don’t make 8 separate meals, instead, for some of my meals I’ll make a large serving and eat half now, then eat the other half a couple of hours later.

Why?

Because by breaking a meal into 2 meals:

1. I save time by not needing to make another meal AND
2. By splitting the nutrients over 2 meals spread across a few hours my insulin levels are more stable and if you’ve chosen your food carefully (foods with a low GL), the glucose is not stored as fat but instead utilized as energy.

My Eating Schedule

Here’s a sample eating schedule for my typical day:

7:00am – First half of breakfast

8:00am– Second half of breakfast

9:30am – Morning Snack

12:00noon – First half of lunch

2:00pm – Second half of lunch

5:00pm – Afternoon snack

7:00pm – Dinner

8:30pm – Small snack

A Sample Eating Schedule

You may find it easier to follow a plan of 3 main meals and 2-3 snack meals in a day.

Such a plan would look like this:

7:00am – Breakfast

10:00am– Snack

1:00pm – Lunch

3:00pm – Snack

6:00pm – Dinner

9:00pm – Snack

The Two Most Important Meals of the Day

There are 2 meals which should NEVER be skipped.

1. Breakfast: Never skip brekky because after a 9-hour fast, your body needs wholesome food to top up your micronutrient levels and bring your blood-glucose back into the stable range.

   If you don’t eat until lunch, glucogen and blood glucose levels will become so low that your body will begin breaking muscle tissue for conversion to glucose as an energy source à that’s bad news for fat loss

2. Post-workout meal: this meal is ultra-important because for a period of 30-40 minutes post-workout, your body has increased capacity to absorb nutrients necessary to minimize muscle catabolism (muscle breakdown), reduce recovery time and build muscle mass.

   You benefit most from a meal of simple carbs and easily assimilated protein so a whey protein shake with sweet fruit (bananas, pineapple, mango) is ideal. Keep fat content low because getting the nutrients into your body quickly is important in the post-workout meal and fats will slow that process down.

The more efficient your eating schedule, the faster you lose weight. With such a simple concept making such a big difference, why not try it and watch the pounds just fall away?

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