Transitional Menu Planning - Trick to stick on Frequent Eating

Transition gradually into five or six meals a day if you find frequent eating difficult

If you find it too difficult to eat five or six meals per day right from the start, you may need to use a transitional period. If you've only been eating two or three times a day, there's a simple way to get started on the habit of frequent eating: Continue to eat your three full meals per day, properly combined with a lean protein and a complex carbohydrate. Then simply add two or three snacks; one in between each full meal.

Transitional Menu Planning

Men/2400 calories/six meals: Women/1500 calories/5 meals

Meal 1: 575 (breakfast) Meal 1: 400 (breakfast)

Meal 2: 225 (snack) Meal 2: 175 (mid morning snack)

Meal 3: 500 (lunch) Meal 3: 400 (lunch)

Meal 4: 450 (mid aftern. meal) Meal 4: 175 (mid aftern. snack)

Meal 5: 425 (dinner) Meal 5: 350 (dinner)

Meal 6: 225 (evening snack)

A "snack" such as a piece of fruit, is only 60-110 calories, and does not by itself constitute a full meal by the standards of this program (it's not a full "meal" without protein). However, it does get you into the habit of eating frequently, and that would be a start. (Snacks such as non-fat cottage cheese or non-fat yogurt with a scoop of protein powder would provide more calories and a solid serving of protein). As you get accustomed to eating more often, you can progress to four full meals and finally to the most effective habit of eating five or six meals, each containing a lean protein and a complex carbohydrate.

Practical Considerations for High Meal Frequency

At this point, you might be in complete agreement that the benefits of having a lean protein and complex carbohydrate meal every three hours are fantastic.

However, there's still a little problem: You have a life! How are you supposed to squeeze five or six meals into your busy schedule?

First of all, let me say there's no easy way around it. Eating frequently is hard work and requires discipline. However, advanced planning, preparation and scheduling are the keys to making it as easy as possible. Supplements can also help, but you don't want to go overboard in the meal replacement department. If you really want a fast metabolism, avoid drinking a large portion of your calories. Liquid calories tend to be more concentrated and have virtually no thermic effect compared to solid food.