Surely you have been advised a thousand and one times on the most appropriate way to lose weight: making three meals a day, making five, limiting the intake of food to 6 or 8 hours a day, etc. This is because the same formula does not have to be valid for everyone, since everyone has their own lifestyle and has different needs. Thus, depending on your work, your schedules and your tastes, the number of meals and the amount of each of them may vary.
We show you the number of daily meals that you should follow if your goal is to lose weight in a healthy and controlled way.
The basic formula for weight loss
There are three most important factors that you must take into account if you want weight loss to be effective, and the first one seems the most obvious of all: consume fewer calories than you are going to spend. If you want to lose weight, you must spend more calories than you have ingested; it is clear that you will not lose weight if you eat more than you need.
The second thing that we must take care of is the well proportioned breakdown of macronutrients in each meal, making the three basic groups (carbohydrates, proteins and fats) has the necessary presence in our diet. Normally the rule that is applied is 40% of hydrates and 30% of proteins and fats respectively.
To this, we add to avoid ingesting empty calories. How? Making our meals rich in nutrients so as not to have to eat more than necessary, trying to cover the needs of vitamins and other elements that our body demands.
How often should we eat to lose weight?
Once we have clear how to eat properly, we can talk about how often we should do it. You will be surprised to see how easy it is, since, after all, what it is about is to find a plan that you can follow and that will keep you satisfied.
For example, if you tend to be hungry all day and your work allows you to eat at all hours, the best plan can be to make between 4 and 6 meals a day without filling yourself too much, but basing each of them on proteins, since the Satiety is longer. So, even if you do not get involved, you will not be hungry. If, on the other hand, your work does not allow you to stop to eat, you prefer to fill yourself more at each meal, and you can stand for a long time without eating, this would not be your adequate formula.
Let’s also say, apart from the above, that breakfast is something that you do not care too much about. Then, the idea would be to skip it and make 2 big meals at noon and at night. This technique is known as intermittent fasting, in which, in addition to restricting the number of meals and the schedule of these, you must eat all the necessary nutrients on those two occasions.
If you are somewhere in between, the ideal would be to follow the traditional type of 3 meals a day. You can have a snack in the middle if you do not get to the next meal, but only if you need it, and trying that the option you choose is something healthier than a bag of chips.
Although you can already be clear which of the three options best suits your needs and preferences, until you experience it you cannot be sure of it.
When you choose one of these frequencies, try to be attentive to the results. For example, see if you are really losing weight, if your energy levels are right and if you feel satisfied. If you see that it is not working for you, it will be time to change and try another frequency.
Keep in mind, however, that you should be following the steps we have described, ingesting the right number of calories and macro nutrients at each meal.
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