Yes, I said it, go ahead and act like a cow. Why? Evidence proves that eating smaller meals throughout the day has a profound affect on your metabolism. Cows are grazing animals so they meander around and eat small amounts all day long, like you should! Being a grazer boosts your metabolism, fighting your body’s urge to store away energy as fat and keeping your blood sugar at more stable levels.
When you skip meals or prolong eating, your body goes into starvation mode and tries to conserve energy. The next thing you eat then, wham, that energy is stored. You may find it later, conveniently deposited on your upper thigh or lovingly referred to as your “love-handle.”
Spreading your meals out too far also keeps your blood sugar too low for far too long. This actually gets your adrenal glands to start pumping out cortisol- a hormone that can cause fatigue, thus leading to caffeine or sugar cravings and the not-so-lovely mood swings that come in stride. Skip the low-high energy roller coasters and have a steady flow of healthy food throughout the day.
The best way to plan out your day for eating wisely is to always remember to eat every three hours, making your breakfast, lunch, and dinner on the larger side and your mid-morning and mid-afternoon snack on the small side. I don’t mean large, like Super Size Me-you should still be eating a moderate amount of calories per day, in theory you are just spreading them out more.
Another important part of this equation is making these smaller meals well balanced. Meal composition is just as important as the amount of calories consumed. Your meals should contain a smart ratio of protein, fat, and carbohydrates-which is a combination that is different for everyone depending on their needs, however, the presence of protein at every meal is important.
Protein is very beneficial and there are numerous sources for all people with dietary preferences. Protein helps stabilize blood sugar, fights fatigue, and also keeps you alert by stimulating dopamine; a neurotransmitter. The satiety level of protein is high, so it keeps you fuller, longer, elevating your metabolic rate during the day. Adding low-fat cheese sources to your snacks, incorporating 1 TB of raw, unsalted nuts like almonds in a snack will help you for your smaller meals. If you are a vegetarian, opt for raw, unsalted sunflower seeds, black beans, or hummus in your diet.
At larger meals, having 3-5 ounces of fresh, lean meats like chicken, turkey, or pork tenderloin and healthy fish are the best choices. Remember, at restaurants the average plate is 8-1o ounces of protein; twice the amount you need at that sitting. Don’t waste it! Wrap it up and take it to go for lunch or dinner the following day.
The third piece of this daily routine is to drink enough water to keep you hydrated. How much is that exactly? Half of your body weight in fluid ounces is the recommended amount per individual throughout the day to keep your cells happy and working effectively. Nearly every single one of your bodily processes needs water to work at 100%, which is why drinking enough water is so important. Aside from the fluid ounces, you can monitor your urine-if your urine is clear and scentless you are well hydrated.
So, I send you off to become well-hydrated, protein-eating cows, but healthy ones at least!
