There are many experts who talk about eating 5 to 6 times per day. I always thought that was a ridiculous concept. Who in the world should be eating 6 meals a day? That sounded like a whole lot of extra calories to me. Then I started reading more about diets, trying them out and learning from them. What I learned is you eat more frequently but not more food. If anything you end up eating less because you never get ravenous and you stay in control of your hunger and emotions. Your breakfast-lunch-and-dinner meals are right-sized portions of a balanced meal. The other 3 times you eat are healthy, filling snacks.
Keeping in control of the food we eat each day is no small feat. In fact, given the super sized world we live in, it is a major achievement. Why is it so hard? Simply put…because we live in a world of super abundance. We wake up to commercials with images of stacks of waffles glistening with syrup or breakfast burritos over flowing with yummy ingredients. Everything we buy whether at a restaurant or packaged from the grocery store is enough for an army. The plates we eat off of are enormous, having increased in size by 52% from a mere 50 plus years ago. Even our genetics set us up to approach each meal as if it were our last so we are more likely to gorge than not.
Since trying out the meals and snacks recommended by Dr. Jim Hill and Dr. Holly Wyatt in the State of Slim book, I have found an amazing difference in my disposition and level of control each day and throughout the day. Snacks have been the key for me. More specifically, eating snacks with no refined sugar and high in protein. By eating snacks with no refined sugar and that are high in protein there are no triggers to send me off the deep end after more sugary treats and what I do eat “sticks to my ribs” so I am sated longer. On the 6 “meals-a-day” plan you never go for more than 2 to 3 hours without food. It allows you to look forward to something you will enjoy eating without becoming so hungry you reach for the first available food, which is probably high in calories and not so good for you.
Here are some great recipes that are high in protein and great for snacks:
PB2 Chocolate Hazelnut Smoothies
State of Slim Cinnamon-Pumpkin Protein Pancakes made into PB2 & Sugar-Free Jelly sandwiches
Banana Sage Muffins (made with yogurt)
Chocolate Banana Muffin (made with protein powder and Greek yogurt)
