How am I supposed to eat 6 meals a day? I am never going to be able to eat that much, or afford it, and I dont have time for that anyway! This is the common knee-jerk reaction I get when I begin to lay out a diet plan for someone. I know 6 meals may seem like a lot, but if done correctly, it is the same caloric intake as 3 large meals, which tend to slow us down and decrease our activity level.
What are the benefits of 6 meals? This system cuts the portion sizes down, and doubles their frequency. The scientific logic behind the 6 meal plan states that maintaining consistent blood-sugar levels will keep your body at maximum fat burning capacity throughout the day.
Calorie Intake Equation: The following mathematical equation is how to figure out how many calories are needed each day. Daily calorie intake is based on sex, weight, and daily activity level. This two part equation must be completed in correct order, and then combined for the final answer.
1) Basil Metabolic Rate or B.M.R.- this number is found by multiplying your weight by 10 if you are a woman, and by 11 if you are a man.
EXAMPLE: Male- 185lbs. X 11= 2,035, Woman- 135lbs. X 10= 1,350.
2) Lifestyle Percentage or L%- this is the second part of the equation that measures the amount of activity level of an individual. The chart measures daily activity levels from 20% through 50%, and is categorized as follows:
20% Sedentary- no daily activity at all.
30% Slightly active- inconsistent and infrequent daily activity.
40% Moderately active- consistent daily activity during certain times of the day, but not at all times.
50% Very active- consistent, high levels of activity throughout the day.
After you decide which category best describes your daily activity level the second part of the equation can be set up. The lifestyle percentage chosen is multiplied by the B.M.R. calculated in the first step of the equation to give us our second number.
EXAMPLE: Sedentary- 2,035 X .20= 407, Moderately active- 2,035 X .40= 814
Final Step- Simply take our B.M.R. from step one, and add it to the Lifestyle % number from step two. This number is your recommended calorie intake each day.
EXAMPLE: Male, 185lbs with Moderate activity levels- (B.M.R.) 2,035 + (L%) 814= 2,849(daily intake).
Meal Timing: In order to fit 6 meals into your day there has to be a timing system. The time in between each meal should be 3 hours. This structure should be followed precisely throughout the day.
Planning: This allows you to map out your meals throughout day. Setting a schedule to be followed daily ensures a solid and simple way to avoid confusion.
DIFFERENT WAYS TO UTILIZE PLANNING:
1) Timetable- right after your first meal of the day a schedule of your remaining meals should be written. This creates an obligation, and provides a structured basis to follow. Knowing when your next meal is scheduled is very important for staying on task.
2) Menu- allow yourself to map out the meals that you will be having throughout the day. This allows you to be fully stocked with the foods that you may need to bring with you. In some work environments it is tough to find the proper foods needed to maintain your diet, but these set backs can be avoided by planning your meals and packing your food ahead of time.
EXAMPLE:
Meal 1- 8AM, Breakfast(Egg Whites, Half Cup of Oatmeal, Orange, and Coffee)
Meal 2- 11AM, Snack(Protein Bar)
Meal 3- 2PM, Lunch(Turkey Sandwich on Whole Wheat, Soy Crisps)
Meal 4- 5PM, Snack(Protein Shake)
Meal 5- 8PM, Dinner(Grilled Chicken, Steamed Vegetables)
Meal 6- 11PM, Snack(Cottage Cheese)
Preparation: being prepared may be the most important aspect of following a diet regimen. Taking the time to prepare yourself for the week will ensure that you have all of the necessary supplies, and it will also give you the free time that you may need for unforeseen tasks during the week.
PREP SUGGESTIONS:
1) Prepare a large amount of food such as Grilled Chicken or Steamed Vegetables in a single sitting in order to have them accessible throughout the week. This mass preparation saves the time that would be spent cooking during the week, and also makes meal selection easier when traveling or in work.
2) Give yourself a realistic look at your week ahead. This will enable you to prepare for the possible difficulties in scheduling caused by work or obligations. Knowing what lies ahead in the week allows you to prepare properly, and is a great way to stay on track.