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Old 10.09.2011, 17:04
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Eating 5 meals a day to eating 3 big meals?

Hi There

I was adviced by the doctor to eat 5-6 small meals a day instead of 3 big meals a day due to some health issues. I usually eat 3 big meals a day. I am a vegetarian and I cook twice a day. Now I am finding it very difficult to follow this schedule. I would like to change that habit and move on to the new way but I am lacking ideas on how can I incorporte and what kind of food should I take in these 5 meals? If somone of you are following this routine I would like some tips on this.

I searched the forum but didnt find a similar topic. Although I do apologize if this is a cross posting.

Thanks for reading and I look forward to some tips.

Have a good evening.
Best Regards
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Old 10.09.2011, 17:13
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Re: Eating 5 meals a day to eating 3 big meals?

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Hi There

I was adviced by the doctor to eat 5-6 small meals a day instead of 3 big meals a day due to some health issues. I usually eat 3 big meals a day. I am a vegetarian and I cook twice a day. Now I am finding it very difficult to follow this schedule. I would like to change that habit and move on to the new way but I am lacking ideas on how can I incorporte and what kind of food should I take in these 5 meals? If somone of you are following this routine I would like some tips on this.

I searched the forum but didnt find a similar topic. Although I do apologize if this is a cross posting.

Thanks for reading and I look forward to some tips.

Have a good evening.
Best Regards
Suggest not changing diet too rapidly....keep your three meals at the same times and with the same type of menu as before, but reduce portion size by 30%, then in the gaps between.....just snack. Two carrots, nuts, dry fruits, something like that
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Old 10.09.2011, 17:15
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Re: Eating 5 meals a day to eating 3 big meals?

You can always just cook the same way but cut your portion for those two big meals in half. Eat one half now & one later. There is nothing forcing you to eat 5 completely different meals.
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Old 10.09.2011, 17:17
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Re: Eating 5 meals a day to eating 3 big meals?

Hey, this is a good thread. Yes, I am eating 5x a day as it fits my metabolism way better, than 3x a day big meals. I think what that advice supposed to mean is eating 5x a day. If I only ate 3x a day, I would be dead after the meals and I need to function after I eat.

Was this given to gain weight? To have your guts work properly? To lose weight?

Most of people who eat 3x a day, only, actually scoff much more than eating 5 small portions, since when you eat more often your hunger is tamed. If you eat 3x a day, your hunger signals can completely switch off your regulatory processes, especially if you eat fast.

Eating 5x a day, quite small portions, will prevent your body from storing for laters and you will not go crazy with cravings or with immediate fix.

Small meals mean: fruits and some proteins, hard boiled egg, piece of dark bread, hard cheese, small salad with something substantial (beans, corn, chunks of cheddar or parmezan), yoghurt, quark, a slice of dark bread with quark spread, fresh tomato, cucumber, carrots, colorabi or pepper, etc for breakfast, snack and mid afternoon munch. Then I eat small portion of regular meal for lunch and dinner. If I sub or am super hectic, I just have healthy snack food for lunch as well. Meals might be a bit bigger. I think I go for 100-150cals small snack, 200-250 cals breakfast, 450cals or so lunch,dinner. But I usually just have one bigger meal, and all the rest would be snacks, much smaller. But the thing really is eating every 3hrs, so you don't get hungry (which is great when you teach and have breaks packed with admin stuff), but you still feed the engine. We really do only need small portions, not giant ones. It's our blood sugars lack, that makes people over do the meals.
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Old 10.09.2011, 17:23
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Re: Eating 5 meals a day to eating 3 big meals?

I'm 8 months pregnant and I think I'm now up to about 20 meals a day.

On a more serious note ~ I do think that people with sugar/glucose problems often need to eat more times per day...
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Old 10.09.2011, 17:23
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Re: Eating 5 meals a day to eating 3 big meals?

An idea if you like real food in the evenings: Cook evening meal earlier than present habits, divide it in two, eat half right away and the other half three hours later. Depending on work, it can mean 18:00 and 21:00 or 17:00 and 20:00 instead of one meal at 19:00.

In France in my teen years, I devided my breakfast in two: half of it before school, second half during morning break. Practicallities tells you how to divide it. It helps if you like dark bread (Pumpernickel) finger sandwiches, it's practical to take with you to work.
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Old 10.09.2011, 17:24
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Re: Eating 5 meals a day to eating 3 big meals?

You could lessen the portions on two of your meals, then do an in between snack. Say a fresh fruit bowl, and then another in between with Nuts and or Vegetables. A medium sized baked in the microwave sweet potato, is a go to for me.
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Old 10.09.2011, 17:28
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Re: Eating 5 meals a day to eating 3 big meals?

Hey Pink

Welcome to the club. I am a Diabetic. Very strict rules. I have to do 5 to 6 small meals a day. Most of my meals are vegetarian do to my fiance being a vegetarian. Once you get into that routine you will feel glad. You will be less hungry and it will change your whole life. I do eggs in the morning with a fruit or protein shake. for a mid morning snack I usually do yogurts, fruit or crackers. Salad for lunch then mid afternoon snack or sunflower seeds or any other snack. Then Dinner. Sometimes I also do bedtime snack.

Thats it need support feel free to message me
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Old 10.09.2011, 17:28
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Re: Eating 5 meals a day to eating 3 big meals?

My son has a dietician because he has type 1 diabetes.

His meal plan looks a bit like this:
Breakfast, 1 snack, 2 snack, Lunch, afternoon snack, dinner.

Breakfast is around 6:30am, dinner around 6pm.

The 'snacks' are 1 carbohydrate plus one non-carb option - eg. I banana plus some cucumber, or a glass of milk plus some carrots...the non-carb option doesn't need to be measured, only the carbs.

Breakfast, lunch and dinner become smaller when you eat the snacks in between. A snack could be a small serve of yoghurt, a whole piece of fruit, a glass of milk, some cheese and crackers and veggies...

This is not a special 'diabetes' diet - it's just a 'normal healthy diet' according to the dietician - the rest of the family benefit from eating to this plan...
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Old 11.09.2011, 20:10
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Re: Eating 5 meals a day to eating 3 big meals?

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Hey, this is a good thread. Yes, I am eating 5x a day as it fits my metabolism way better, than 3x a day big meals. I think what that advice supposed to mean is eating 5x a day. If I only ate 3x a day, I would be dead after the meals and I need to function after I eat.

Was this given to gain weight? To have your guts work properly? To lose weight?

Most of people who eat 3x a day, only, actually scoff much more than eating 5 small portions, since when you eat more often your hunger is tamed. If you eat 3x a day, your hunger signals can completely switch off your regulatory processes, especially if you eat fast.

Eating 5x a day, quite small portions, will prevent your body from storing for laters and you will not go crazy with cravings or with immediate fix.

Small meals mean: fruits and some proteins, hard boiled egg, piece of dark bread, hard cheese, small salad with something substantial (beans, corn, chunks of cheddar or parmezan), yoghurt, quark, a slice of dark bread with quark spread, fresh tomato, cucumber, carrots, colorabi or pepper, etc for breakfast, snack and mid afternoon munch. Then I eat small portion of regular meal for lunch and dinner. If I sub or am super hectic, I just have healthy snack food for lunch as well. Meals might be a bit bigger. I think I go for 100-150cals small snack, 200-250 cals breakfast, 450cals or so lunch,dinner. But I usually just have one bigger meal, and all the rest would be snacks, much smaller. But the thing really is eating every 3hrs, so you don't get hungry (which is great when you teach and have breaks packed with admin stuff), but you still feed the engine. We really do only need small portions, not giant ones. It's our blood sugars lack, that makes people over do the meals.
Hi There

Thanks a lot for some very useful info for me. I recently did some routine check ups and the doctor saw my sugar level on the yellow line and so does he found the cholestrol on the yellow line ie. not safe and thats why he adviced me to change my eating habits. Now I have been following this for 2 days. First day went pretty well but today as I was late for lunch and then I was starving and ended up overeating and felt guilty afterwards. Its sort of freaking me out, because its really hard to get up from the table if I am still hungry. I guess its a matter of practice. I got some good ideas from you as well as other people where snacks are concerned. The problem is I cannot eat fruit yoghurt because of the sugar in it. One thing what I started doing is making sprouts at home. So its protien and other thing is I filled my fridge with small cucumbers from the turkish shop and carrots too.
Thanks for your tips.
Good evening.
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Old 11.09.2011, 20:14
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Re: Eating 5 meals a day to eating 3 big meals?

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My son has a dietician because he has type 1 diabetes.

His meal plan looks a bit like this:
Breakfast, 1 snack, 2 snack, Lunch, afternoon snack, dinner.

Breakfast is around 6:30am, dinner around 6pm.

The 'snacks' are 1 carbohydrate plus one non-carb option - eg. I banana plus some cucumber, or a glass of milk plus some carrots...the non-carb option doesn't need to be measured, only the carbs.

Breakfast, lunch and dinner become smaller when you eat the snacks in between. A snack could be a small serve of yoghurt, a whole piece of fruit, a glass of milk, some cheese and crackers and veggies...

This is not a special 'diabetes' diet - it's just a 'normal healthy diet' according to the dietician - the rest of the family benefit from eating to this plan...
Hi There

Thanks for good info. As the doctor also found my sugar level high thats why he adviced me to follow small meals. How you have mentioned sounds good to me and I think I can try and follow the routine.

Thanks again.
Good evening.
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Old 11.09.2011, 20:16
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Re: Eating 5 meals a day to eating 3 big meals?

I go the other way, only one meal/day.

Tom
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Old 11.09.2011, 20:20
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Re: Eating 5 meals a day to eating 3 big meals?

HI There

Thanks for the replies. It is already making me feel better. Its just two days and from all the EFrs tips I am sure I will work through this. But I am finding it a bit difficult because I feel I am eating the whole day. But I guess with time it should get into the system. Wanted to ask if some of you might know "Is home made popcorn without butter and oil" considered a good snack in between or is it just too much carbs.

Thanks for all the tips.
Good evening.
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Old 11.09.2011, 20:47
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Re: Eating 5 meals a day to eating 3 big meals?

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HI There

Thanks for the replies. It is already making me feel better. Its just two days and from all the EFrs tips I am sure I will work through this. But I am finding it a bit difficult because I feel I am eating the whole day. But I guess with time it should get into the system. Wanted to ask if some of you might know "Is home made popcorn without butter and oil" considered a good snack in between or is it just too much carbs.

Thanks for all the tips.
Good evening.

If your blood sugar is high-ish, you need to cut down on the carbs. Focus on high fiber carbs, proteins but don't forget the fat. It's makes you feel satisfied and full and makes your brain function. Popcorn is not a great choice.
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Old 11.09.2011, 21:11
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Re: Eating 5 meals a day to eating 3 big meals?

I was in a similar situation regarding my blood numbers.
My numbers for cholesterol and sugar also went into the yellow area.
I already was mostly a vegetarian and I have now moved to eating no fat vegan. No eggs, no oil and a plant based diet based on Dr. Essenstyne - You can prevent and Reverse heart disease. He was leading cardiologist at the Cleveland Clinic.

I was not happy to start this diet but my doctor said what I was doing was not working ( Being vegetarian was not enough for me) In 6weeks my cholesterol and my sugar numbers dropped to normal. My doctor has now reduced my medication. I was in complete shock.

Through reading and the internet I have found food I enjoy. The other thing is that I have lost 7 kilos as a result. I now think it was a lot hidden oil and sugar in foods that I did not know was there. Now I read labels carefully.

I almost did not post this, as when you say you are vegan it sounds too radical. This helped me and if it helps anyone else I post a link.



http://www.heartattackproof.com/

Last edited by MrMert; 11.09.2011 at 21:13. Reason: add link
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Old 11.09.2011, 22:51
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Re: Eating 5 meals a day to eating 3 big meals?

Quote:
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Hi There

Thanks a lot for some very useful info for me. I recently did some routine check ups and the doctor saw my sugar level on the yellow line and so does he found the cholestrol on the yellow line ie. not safe and thats why he adviced me to change my eating habits. Now I have been following this for 2 days. First day went pretty well but today as I was late for lunch and then I was starving and ended up overeating and felt guilty afterwards. Its sort of freaking me out, because its really hard to get up from the table if I am still hungry. I guess its a matter of practice. I got some good ideas from you as well as other people where snacks are concerned. The problem is I cannot eat fruit yoghurt because of the sugar in it. One thing what I started doing is making sprouts at home. So its protien and other thing is I filled my fridge with small cucumbers from the turkish shop and carrots too.
Thanks for your tips.
Good evening.
Hiya, I am impressed you are going hardcore already. I think I would make the transition a wee bit slower and softer on yourself so you don't push yourself into overeating, etc. I would also get a small plate, it's beneficial having a little 4yr old used to be served from a tiny espresso plates and desert plates, instead of large plates, since I serve myself from the same.

Slowing down, you can also make yourself really like the stuff that's not appealing. You don't have to go all fruitarian and raw food eater, really. Just take baby steps, since then the change will last and you will be energized by it, won't consider it evil and will enjoy it. Like, say yoghurts. I also liked sweet ones, now I really enjoy plain ones. I went from fruit and high cals, to plain with a touch of honey and cinnamon, to only a tiny bit of cinnamon. Sprouts are ok, but on day 3 of your new diet, it's hardcore wanting to survive on carrots, sprouts and cucumbers. Allow yourself a tiny bit of carb, if only 2-3 bites. A bit of muesli in your yoghurt, a tiny slice of dark bread with pepper or tomato, half of a granola bar..Do it just for a week or two, then start phasing out more things and becoming more adhering to your new diet. Since, it can be really hard on your overall mood and performance the first few days, weeks. Feeling antsy coz you either feel hungry or you feel like eating the entire day won't help you with your plan.

Another thing is, never go food shopping hungry. Never go to work without planned snacks/food, or you attack the vending machine or gas station, or Relay. Not having meals planned for a week can also sabotage your new plan, since when one improvises, you end up scoffing stuff you shouldn't, or going too long without anything just to avoid bad stuff. Going to social events without thinking of having something little on you to munch on while there is fattening/carb,fat loaded buffet is also a killer. I enjoy having little snacks you take time for, on a train, or during break, chewing it properly, instead of eating a giant sandwich in the same amount of time. Getting little nice and practical containers help, so does getting nice bottles for smoothies, special paper bags for mini wraps, little salad container with a section for dressing,etc. Order little chic lunch box with compartments. Make it fun. Taking care of your health does not have to be self deprivation. Celebrate it. The weight loss is only a bonus.

I was vegetarian for years, vegan for a few more on top of that, and it wasn't easy, nor were my chols levels good. I was in serious minus, though. So quitting my pretty rough boot camp diet after so many years, due to having to get a degree instead of sprouting constantly, was liberating.

Some habits stayed, it's not really the tofu I so got sick off since it is so processed, nor other special vegan things, but the little ways you learn how to make your own, special nutrition exciting and fun.
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