There are many misconceptions about weight loss out there, mainly those that revolve around cutting out food groups and restricting food intake to reach your goals. But what if I told you that eating more instead of less could help with weight loss?
Many patients come in telling me about their typical meal plans. They skip breakfast, don't snack and eat a large lunch and dinner as their normal eating pattern. This, my friends, is also known as the Sumo Wrestler's diet. In order for sumo wrestlers to gain and maintain their weight (400-600 pounds), they skip breakfast, don't snack and eat an extra-large lunch and dinner. When we skip meals and snacks, our metabolism slows and we overeat later in the day, both which lead to weight gain.
Therefore it is important to eat small amounts, frequently throughout the day. This helps your metabolism and keeps you satisfied to prevent overeating at meals. Try to aim for 3 meals and 2 snacks per day, eating about every 3 hours. Not only does this keep your metabolism going, but it also keeps blood sugars stable to help prevent fatigue, headaches and cravings throughout the day.
Another important goal is to make sure that every meal and snack is a balance of carbohydrates and protein. Carbohydrates give you energy while protein and fat keep you feeling full and satisfied to hold you over in between meals. If you eat only carbohydrates your blood sugar goes up, but if you pair it with protein it stays more stable. Aim for 3+ grams of protein per snack to keep you feeling satisfied. Eating only vegetables as snacks or eating "air foods" such as rice cakes will only leave you wanting more.
The point is to make everything that you eat count and be nutrient dense. Eating a balance at each meal and snack helps you stay satisfied, reduces cravings, increases energy, and prevents overeating later in the day. Below are some examples to help clarify.
- Oatmeal made with skim milk topped with fruit and a small serving of nuts.
- 2 Eggs with vegetables and a sprinkle of cheese, slice of whole grain toast on the side.
- Whole grain cereal with skim milk
- Smoothie made with frozen fruit, skim milk, low-fat yogurt and flaxseed
Lunch and Dinner
- Salad with vegetables, beans and low-fat dressing
- Soup with vegetables and beans or lean meat
- Turkey sandwich with vegetables, mustard on whole grain bread
- Lean meat or meat substitute, vegetable and starch
Aim for around 150-180 calories and 3+ grams of protein per snack to keep you satisfied between meals. Balanced options include:
- Fruit and nuts
- Fruit and low-fat cheese or low-fat cottage cheese
- Low fat cheese and crackers
- Low fat yogurt (yogurt is a carbohydrate and there is protein in it)
- Granola bars such as Kashi Chewy Bars or Snackwell's Cereal Bars (both include 5-8g of protein)
- Sliced turkey and bread
Eat frequently and keep a balance of nutrients for overall health and satisfaction throughout the day.