Factor #2 of MY DIVA DIET: The quantity and distribution of calories are calculated.
- Total daily calories are approximately 1,200 to 1,600 (or more in some instances, depending on whether you are in the Diva Reduction Phase or Diva Maintenance Phase of MY DIVA DIET, your activity level, and other variables).
- Daily nutrient ratio for fat loss is 35% protein/45% carbs/20% fat (or close) and approximately 20 to 35% protein/45 to 65% carbs/20 to 30% for maintenance.
- Number of meals is four to five per day.
- Meal sizes are controlled appropriately (portion control).
- Meals are timed appropriately (every three to four hours).
This blog will focus on number of meals -- Eating frequent small meals throughout the day is a great way to lose weight!
Number of meals per day (including snacks)
There is another way we miss the mark. We think we are doing ourselves a favor by not eating all day, but by dinnertime we are starving and we overeat, grabbing whatever is at hand—and most of the time that “convenient” food is not healthy or fit.
- When we are trying to become or stay healthy & fit, we want our calories to be used rather than stored as fat. More calories are stored as fat when we eat too much at one sitting.
- Glycogen storage—complex carbohydrates stored in the liver and muscles for later energy use—is okay, as long as we don’t store too much.
- We also need to watch our blood glucose levels.
- When we eat small, healthy, and fit meals every three or four hours, we can keep our blood glucose level stable, thus avoiding highs and lows in blood sugar.
- A stable blood glucose level will also help us burn fat more efficiently throughout the day.
- Eating frequent small meals is a much better safeguard for controlling blood glucose levels than relying solely on the glycemic index—a way of ranking carbohydrates according to their effect on blood glucose levels.
* Number of Meals Per Day Rules
- Take your 1,200 to 1,600 (or more) calories and break them down into four to five meals evenly spaced throughout the day, including snacks. For example, a 1,200-calorie day would mean 300 calories per meal.
Paw Daily Meal Plan Quick Guide
- Try to eat quality protein in 2 or 3 of your daily meals.
- Eat quality carbs in all 4 meals (just watch the type and amount).
- The fat will fall into place. (Fat is found in many protein-rich foods, and traces are found in grains, fruits, and vegetables.)
- Keep added fat to a minimum.
- Don’t forget your fiber.
- Here are a few tips to help you eat frequent small meals evenly spaced throughout the day for beneficial fat loss, health, and overall well-being:
- Plan ahead—cook more in the evening so you will have food for your breakfast and lunch the next day.
- Keep freshly cut vegetables available for snacks, to include in your lunch, for tortilla wrap and sandwich meals, and for omelets, soups, salads, etc.
- Pack your own lunch (and some snacks) for the day—it’s a great way to control your food choices.
Factor #1: Liquid Consumption
Factor #2: Quantity and Distribution of Calories
Factor #3: Quality and Purity of Calories
Factor #4: Restrictive and Unbalanced Dieting
Factor #5: Exercise
To learn more about the 5 Factors Affecting Body Fat and Health -- check out my blog "Failure is Not an Option: Get Fit Forever with MY DIVA DIET's Formula for Success"