Post by Linda Antinoro, R.D., L.D.N., J.D. – Brigham and Women’s Hospital
Skipping meals may seem like a logical way to cut calories and lose pounds, yet it is one of the worst things you can do. It generally leads to deprivation and overindulgence. It may sound counter-intuitive, but it is best to eat more regularly and frequently (within reason, of course) to achieve an optimal weight.
Missed meals and/or snacks may cause blood sugar levels to decrease, setting us up for a potential pattern of eating as the body attempts to correct the dip in blood sugar. For instance, skipping breakfast has proven to cause fatigue, hamper metabolic rate and increase food cravings elsewhere during the day. The combined effect can contribute to more food intake with resultant weight gain.
In fact, it is estimated that breakfast skippers have metabolic rates approximately five percent below normal. The reason being that upon awakening in the morning, our blood sugar is typically at a fasting or low level. Eating soon after causes the body to “heat up” and burn off the calories. The same effect occurs after each meal or snack during the day, ultimately keeping our metabolism humming along.
Eating frequent small meals and snacks during the day provides a steady supply of nutrients and a more constant blood sugar level. Such meals and snacks should ideally consist of a mix of protein, healthy, unsaturated fat and unrefined carbohydrate (whole grain breads, brown rice, barley, quinoa, oatmeal).
Protein and healthy fats help to stabilize blood sugar, thereby giving the body greater energy and relief of hunger. Examples of desirable protein and healthy fats include: seafood, skinless poultry, low-fat dairy, soy products, eggs or egg substitutes, dried beans, avocado, seeds (flaxseed especially), nuts and nut butters. In addition, research has shown that inclusion of healthy fats aids dieters with adhering to a weight-loss regime.
Processed or refined carbohydrates, on the other hand, like juice, white bread, white rice and sweets provide an initial sugar rush and temporary taming of hunger, yet the effect is short-lived. They trigger an overproduction of the hormone insulin, which subsequently drops blood sugar and leaves you hungry soon again.
Since unrefined carbohydrates provide fiber as well as many essential vitamins and minerals, the solution is not to forego all carbohydrates. Instead, incorporate more unrefined, less processed, versions. These types of carbohydrates are converted into sugar more slowly, thereby stimulating less insulin, thwarting sharp drops in blood sugar, and potentially curtailing and controlling hunger.
So what is the best way to put all this information into action? First, try to eat at least every four hours or so. When adding protein, aim for at least one ounce with snacks and three to four ounces with meals. Depending on the protein source chosen, you will also likely be getting some healthy fat.
Overall this nutritional advice is aimed at staying comfortably satiated from dawn to bedtime. Individuals who repeatedly skimp on calories earlier in the day make up for them…and more, as the day wears on. This can eventually lead to uncontrollable cravings, unhealthy food choices, and steady weight gain.
Bottom line: A few small changes with your eating pattern and selections goes a long way to achieving a desirable and long-lasting healthy weight.
