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Definitely higher frequency (easier for your body to slowly use and burn up the calories in smaller amounts) with larger amounts of low calorie foods.
Definitely dont eat less, just eat more "small" meals throughout the day of healthier items. It helps keep your metabolism going if your eating more often to.
Definitely higher frequency eating with a variety of fruits, vegetables, lean meats, dairy, etc.
I hear that higher frequency eating with lower calorie meals is better. Way back in the day when I was a lot thinner I would actually do both (count calories and eat less) and its very hard!
I think if you are eating lean meats, fruits, green veggies, good fats (nuts, olive oil, avocado) (and cutting carbs, bad fats, dairy) and exercising, you should eat when you are hungry. If you do reasonable sized meals (ie: protien 4-8oz) that should keep you very satiated (doing 3 meals a day).
From what you've said - maybe 1600 calories (esp if it's difficult to achieve) may be too high. Definitely eat at least 1200 - but, with lean protein and good fats, you should be able to get there.
Awesome - so it looks like the higher frequency of low calorie meals is the winner.
I'm pairing this eating plan with exercise (gym 3x a week - running and weights) because I really want to lost extra flab and tone up in a healthy way - so thank you all for your advice!
@KIKI82 - I know - I can't imagine doing low cal AND eating less...I would be miserable!
@oracle - I wondered about 1600 being too high...but I don't want to eat too few calories because I know your body needs a certain amoung in order to lose weight. So I'll work with the 1600 for now and adjust little by little if need be.
I've also seen conflicting info re: dairy - I love cheese, milk, yogurt etc. Is it still okay to have dairy as a staple as long as I go with skim/non or low fat?
You should definately continue eating "a lot" as you say. If you are eating healthy foods such as whole foods (fruits, veggies) you will naturally have to eat more to get the same calories. These are okay to eat in large quantities and you should eat your heart out!
The idea to "eat less" is eat less of calorie dense foods such as fried food, fast food, high simple sugar content food (excluding fruits). Check the stats against your BMI (which Im sure you've done by using LiveStrong) and as long as 1600 is appropriate for your BMI, that should be fine.
As far as your dairy question according to the USDA you should eat 3 cups of dairy a day (1 cup equivalent is: • 1 cup lowfat/fatfree milk, yogurt • 11/2 oz of lowfat or
fatfree natural cheese • 2 oz of lowfat or fatfree processed cheese). So as long as you are eating in appropriate quantities, low fat dairy is okay.
As KIKI82 stated earlier, eating more frequently across the day will help you lose more weight because it will keep your blood sugar leveled and your metabolism up. Another thing that helps burn calories is to eat more of your calories in the moning for breakfast ( like half!) do that you burn it off during the day as opposed to eating your biggest meal at night.
I know all of this because I have seen a Registered Dietician and these are the key things she has told me to lose weight! Also my FI is in school to become a RD and working on his personal training certificate so I learn more each day :-)
P.S. I absolutely love the Daily Plate too! I use the iPhone app to track my calories
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Hello! I've been keeping track of my meals on the MyPlate function on the livestrong.com website - it's great because it helps me keep track of my eating, calories, etc. and you can also factor in calorie expenditures due to exercise (in short, I love the website).
So I've been trying to each healthier and eat about 1,600 calories/day for my goal to lose 1 lb/week. I've been finding that much of the healthy food I like is low calorie, so I end up having to eating a decent amount of food frequently during the day to reach the 1,600 goal.
BUT I also know that you're supposed to eat LESS if you want to lose weight.
So I have conflicting information here. I certainly don't want to starve myself by eating less but I don't want to sabotage my goals by eating frequently throughout the day. So what is better:
- High frequency eating with larger amounts of low calorie foods (fruits, veggies, lean meats etc.) to reach 1,600 calories.
or
- Low frequency eating with smaller amounts of high calorie foods to reach 1,600 calories.
Thanks all you health gurus!