5 meals a day keeps the FAT away

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Yes that’s right. Eat every 3 waking hours (5 – 6 meals per day) to enhance and balance your metabolism making your body a fat burning machine. The meal size should be approximately the size of your outstretched hand and each meal should contain a protein, a fat, and a carbohydrate. Eating 5 meals spread throughout the day will keep your blood sugar…

stable so you don’t crave carbs especially the sugary ones. We gain fat because we each too many carbohydrates at one meal. We should eat no more than a tennis ball size (1 cup) of starchy carbs (pasta, rice, bread products) at a meal unless you are an intense athlete.

When your blood sugar drops a signal is sent to your brain and your brain responds by telling you to go and get your blood sugar up as quickly as you can. The fastest way for us to get our blood sugar up is to eat sugary foods; therefore we automatically crave sugary or high glycemic carbohydrates.

Do you feel you want to have a coffee or sugary food around 2:30/3:00 pm? That is because your blood sugar has dropped. Keep blood sugar stable and your body will want to eat less food per meal because it knows in 2 – 3 hours it will get more food.

Within days of this approach you will feel less hungry, have more energy, and begin to lose stored body fat.

Your 5 meals a day should be breakfast, snack, lunch, snack, and dinner. It is best not to eat 3 -4 hours before going to bed.

Proteins I like: cottage cheese, yogurt, hemp seed, fish, shellfish, spirulina or green foods, eggs, and for the carnivores lean meats and poultry. The portion size for each meal should be approximately 2 inches cubed.

Fats I like: avocados, nuts and seeds, and essential fatty acids in oil form. This easiest way to get good fats in our diets is to add 1.5 tablespoons of essential fatty acid oil on your breakfast and dinner. These good oils can be purchased at any health food store. Eat good fat to loose stored body fat.

Carbs I like: ALL and many dark green leafy vegetables such as kale and spinach. All vegetables. Slow cook or steel cuts oatmeal. Fruit that is grown in the north such as apples and berries. Not fruit grown on the equator such as kiwi or mango. Eat as many fruits and vegetables you like but only have 1 cup (the size of a tennis ball) of starchy carbs such as pasta, rice, and bread products.

To get lean and keep it eat 5 small meals every 3 hours no larger than your outstretched hand. Get started today and feel lean and energized!

Steve is health expert specializing in rehabilitation and training. Please see more at www.thebackhealer.com

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