Six Small Meals a Day Diet

Eating six small meals a day provides many benefits. Those looking to lose weight and people with diabetes or irritable bowel syndrome can benefit. Eating six small meals a day regulates blood sugar and provides a steady stream of easier to digest meals. According to Medifast1.com, "Your blood sugar can be controlled by eating six times each day, preferably every two to three hours." This diet was proven more effective at producing weight loss and steadying blood sugar levels than the recommended diet of the American Diabetes Association in a study conducted by Johns Hopkins University.

Preparation

Switching to the six small meals a day diet can be difficult at first. You have to eat every two to three hours to get all your meals in, and this will take some getting used to. Sometimes it will feel like all you do is eat.

Thinking about what you are going to eat may help prepare you both mentally and physically. Planning meals ahead of time makes this easier. Setting aside one day a week to prepare foods and freeze them saves time and makes things flow more easily later in the week. Ready-to-eat snacks and fresh vegetables and fruits are invaluable when you are working or traveling.

How Much to Eat

When eating six times a day, you have to be careful that you don't eat too much at any time. Adjust the meals so that they give you roughly the amount of your calorie needs. One or two of the meals can be smaller or larger to meet your calorie needs and your desires.

For example, if you need about 1,800 calories a day, each meal would be 300 calories. If you'd like to have a bigger meal, simply make two meals smaller. You could eat three meals of 300 calories and two meals of 200 calories. This leaves you with one meal of 500 calories.

To stick to the principles of the six small meals and reap the benefits, you must not binge or overeat at that larger meal. Sticking to the rough calorie estimate is a good way to do this. For weight loss and blood-sugar level concerns, eat the bigger meal immediately after working out or first thing in the morning.

What to Eat

Eating balanced meals is an important part of eating six small meals. You should have a lean protein source at every meal. Twenty to thirty grams of protein is a good range. A moderate amount of fat and carbohydrates will round out the meal.

According to Tom Venuto, a certified personal trainer and a performance nutrition specialist, there is no upper limit on the correct amount of protein to eat per meal.
He writes, "Even large protein servings can be digested and absorbed, and it appears there is no 30 gram absolute limit. On the other hand, huge servings of protein at one time are not necessary for muscle growth. Beyond what is needed for growth, repair and energy, an excess of protein can get 'wasted' if you are referring to being stored as fat or burned for energy."

Include either a fruit or vegetable at each meal to ensure that you get enough fiber and vitamins with your meals. A grain or legume with at least three of your meals will add slow-digesting carbohydrates and additional fiber. Fats should mainly be from nuts, dairy, lean meats and healthful oils.