A new way of
eating has hit the battle against overweight. "Grazing", or eating five
to six
small meals instead of three main meals
a day is believed to help an individual achieve weight loss goals. The
key is to reduce total daily calorie intake by eating moderately and
avoiding the temptation to overeat.
There are many reasons
why this way of eating works. Firstly, mini-meals through the day keep
the metabolism smooth and active. It has been observed that each time an
individual eats, the body burns calories to digest the meal and this
stimulates the metabolism. Secondly, experts say that eating less but
more often helps prevent the out-of-control hunger that can lead to
overeating at the main meal. In two different studies conducted by Dr.
David P. Speechly, of the University of Witwatersrand Medical School in
Johannesburg, South Africa, it was observed that men who had their
breakfast as small portions through the morning ate 27% less at lunch,
than men who ate breakfast as a single meal. Thirdly, researchers also
believe that frequent feedings help maintain stable sugar and insulin
levels in the bloodstream. A stable insulin level stops the body from
burning fat and delays fat storage. Lastly, permission to eat a little
something through the day helps motivate individuals to make the
mini-meal diet a habit and keeps the weight off for life.
For a successful
graze...
To successfully
include mini-meals in a weight-loss plan one should:
Graze in a habit :
Five to six meals daily might sound overwhelming, but if you slowly
add one meal at a time until it becomes a habit, increasing the number
of meals will not be difficult. You could start with breakfast, if it
is not already a part of the daily meal plan and break up big main
meals, for example, half a bowl of noodles can be eaten at lunch and
the other half later in the afternoon.
Draw up a grocery checklist :
The availability of food makes sticking to a weight loss plan easier.
Plan a weekly menu, chalk out a shopping list and buy all required
items in advance. Buy just the right quantity, for example, half a
kilo of raw meat or fish is just right for a family of four and it
reduces the temptation to eat more. Choose low carbohydrate,
high-protein and moderate fat snacks that help maintain stable insulin
levels and provide sustained energy. Vegetables and fruit are good
low-calorie fillers.
Be wary of excesses :
The bottom line for losing weight is that you must burn up more
calories than you consume. Recent research reveals that portion sizes
have gotten bigger - hence, it is important to retrain your appetite
to eat less. When at home - cook just enough, portion out food onto
your plate once and avoid taking a second helping. When eating out,
share a big meal with someone, ask for small portions or pack up the
excesses even before you start eating.
Build in a balance :
There are no 'good' or 'bad' foods, but to keep calorie intake in
check, balance the occasional indulgence of high-fat and foods with
low-fat and low-energy or low-calorie foods in the course of the day.
Also, balance a big lunch with a small snack and dinner later in the
day, to stay within the daily recommended portions for each food
group.
Source
Nestle M and MF Jacobson. Halting the
obesity epidemic: A public health policy approach. Public Health
Reports. January/February 2000. 115: 12-24.
The New American Plate: A timely
approach to eating for healthy life and healthy weight. The American
Institute for Cancer Research.
David P. Speechly. Greater appetite
control associated with an increased frequency of eating in lean
males. Appetite. 1999 Dec;33(3):285-97.
