Remember when we were told we needed to eat 6 small meals a day instead of 3 big ones? It was a thing about 10 years ago. Maybe you heard about it and tried it and maybe this is the first time you heard about it. I tried it back then and it didn’t work. I only tried it for a couple weeks and then stopped because I was gaining weight instead of losing weight and it was hard to comply with.
the theory behind meal frequency
The theory behind 6 meals a day made total sense; let me explain. The idea was to keep your blood glucose level the same through the day instead of eating a big meal, then having your blood glucose level max out, jacking insulin output which stores fat, then having blood glucose drop off due to the high insulin level, leaving you fat and tired.
This theory sounds reasonable and it was the standard in the health industry 10 years ago. It didn't work for me. If I ate a small breakfast, I didn’t have enough energy to workout and I was hungry very quickly. I needed a good-sized meal about 2 hours before a workout. Then I needed another good-sized meal after the workout.
If I played a sport that day I needed another good-sized meal 2 hours before that and another one after. I couldn’t get by on small meals. If it was a rest day I could do 6 small meals a day, but it was a total pain to have to eat that many times a day.
The idea behind high frequency meals is based on a carbohydrate diet; getting your energy from carbs. This is because we were also told for the last 60 years that fat was bad for us. I always ask people this question; “Do you know what fat does to your insulin?”
a better way to keep your insulin low
First of all, insulin is a hormone that stores energy in cells. The energy will be stored in the muscles and in fat cells. Therefore, for weight loss, it is important to keep insulin levels as low as possible.
The answer to the above question about fat is “Nothing”. Fat does absolutely nothing to insulin levels. You can eat as much fat as you want, and your insulin will not go up. Read that last sentence again.
the skinny on metabolism
Your body has 2 energy systems; the sugar burning system and the fat burning system. Your body will burn sugar and store fat until the sugar/carbs are gone and then it will burn fat and muscle for energy. You will feel hungry. Also, muscle burns in the sugar burning system.
In the absence of carbohydrates your body must burn fat and muscle for energy. If your body isn’t very good at burning fat you will burn more muscle. As we get older our metabolism slows down. When an expert is talking about “metabolism” they are usually talking about mitochondria. Mitochondria are the organelles in our cells that convert fat and sugar to energy.
As we get older, our mitochondria get less and less efficient at burning carbs. It is likely since we over use carbs for energy. Our bodies were built to use fat for our primary energy source. However, if you were anything like me, pasta was the most abundant and a lot of times the only thing I ate. With this high carb/low fat diet, many cells lose the ability to burn fat.
the term "fat adapted" is getting popular
So how do we get our bodies fat adapted after so much carbohydrate abuse? There are a couple ways. The first way is less extreme; it’s not as painful of a process. It’s by sticking to a ketogenic diet for at least 2 weeks straight. Get 75-80% of your calories from fat.
Each meal starts with one of these 6 vegetables; spinach, kale, broccoli, cauliflower, asparagus, or Brussels sprouts. Each one of these vegetables is packed with nearly all the nutrients your body needs and lots of fibre. Fibre subtracts from total carbs to get your net carbs. Your net carbs are what you want to track. So 10 grams of carbs minus 8 grams of fibre give you a net of 2 grams of carbs.
Then your meal should contain sufficient and only sufficient protein. This means about 0.35 grams of protein per pound of body weight. This amount of protein goes up for people over 65 by about 10-20% and for people that lift weights by 25% on workout days. That works out to an extra meal after a workout that consists of 30-40 grams of protein. You always want to have 2 meals after a workout for that day. Don't workout just before bed.
The rest of your meal should be made up of healthy fat. You calculate the calories you have taken in with your vegetables and protein, then get enough fat so that you have 75-80% calories in fat. 4 calories per gram of carbs minus your 4 calories per gram of fibre plus 4 calories per gram of protein. 9 calories per gram of fat. You don't need a lot of fat to get the calories needed. Your meal should look like a lot of vegetables.
The tough part of eating like this may come in as soon as around day 10 but may take up to 2 months. A ketogenic diet will put you in starvation mode and you will produce cortisol which is the stress hormone. Around day 10-2 months of very low carbs your body goes through autophagy.
Autophagy is where cells that can’t use fat for energy will have to die off and be replaced with new cells that can burn fat. Autophagy is a normal process of the body that occurs all the time but gets kicked into high gear with a ketogenic diet. At day 10-2 months you will crave carbs worse than kid throwing a tantrum in a candy store. If you hold out and allow your body to go through this autophagy stage, you will become fat adapted.
Another way to become fat adapted is from fasting. Ketosis is the process of your body burning fat for energy. This happens in the absence of carbs; it’s not because you eat a lot of fat. If you do a water fast (drinking only water) it only takes a matter of a few days up to a couple weeks to get into full ketosis. If you want more on fasting, read my last article on fasting.
I have many suggestions and resources to help improve health and fitness. I would like to give you an opportunity to spend an hour with me to make a plan for your health and fitness. I want you to overachieve like you never thought possible. This is an offer that will not be available ever again very soon. I am giving you the opportunity to become someone you and others envy.
Click here to meet with me.
Get a Health and Fitness Plan… For Free!
You will get a 60-minute coaching session one on one with me to make a plan for your health and fitness. You can ask me any questions you want during the coaching session. You will get:
- a plan that's specific to your needs.
- an exercise plan.
- nutrition advice.
- the exact diet I get all my clients to start with and the resources to enable you to start right away.
- learn what nutrient deficiencies are the most common and what to do about them.
- learn how to bust through all kinds of health and fitness plateaus naturally.
- all kinds of resources where I get my knowledge.
Click here to meet with me.
Increase your energy, looks, and physical capabilities to improve your confidence, which spills over into every aspect of your life. Become an overachiever by doing what overachievers do. Become someone people envy and live a happier more positive lifestyle.
Click here to meet with me.
I wish you lots of health, love and happiness!
SIGN UP FOR MY FREE WEEKLY NEWSLETTER
- Mar 5, 2018 Getting Fat Adapted Mar 5, 2018
- February 2018
- Jan 29, 2018 John Kellogg Invented Corn Flakes To Decrease Libido... Jan 29, 2018
- Jan 22, 2018 How To Increase Your Productivity By 19-37% Jan 22, 2018
- Jan 15, 2018 New Year's Resolutions Jan 15, 2018
- Dec 18, 2017 Dec 18, 2017
- Dec 14, 2017 Dec 14, 2017
- Dec 4, 2017 Life Changing Events Part 2 Dec 4, 2017
- November 2017
- October 2017
- September 2017
- August 2017
- Jul 28, 2017 Ya, why not? No worry, chicken curry. Jul 28, 2017
- May 1, 2017 The Warm Up May 1, 2017
- Apr 5, 2017 A Couple Cool Tricks To Get Abs Apr 5, 2017
- March 2017
- February 2017
- January 2017
- Dec 20, 2016 How to Manipulate Your Hormones for Fitness and Health Dec 20, 2016
- Dec 12, 2016 My Global TV Segment With Kent Morrison Dec 12, 2016
- Nov 21, 2016 Meet Kyle! Nov 21, 2016
- Nov 14, 2016 Want Better Mental Clarity With More Energy and Less Stress? Nov 14, 2016
- Nov 7, 2016 What's the Big Food Enemy These Days? Nov 7, 2016
- Oct 31, 2016 How To Do A Ketogenic Diet Oct 31, 2016
- Oct 24, 2016 Having Trouble Losing Weight or Increasing Muscle? Oct 24, 2016
- Oct 17, 2016 60% of those who have this…don’t know it! Oct 17, 2016
- Oct 11, 2016 Do You Know The Facts About Eating Fats? Oct 11, 2016
- September 2016
- August 2016
- Jul 28, 2016 Why Do People Eat Breakfast Food At Breakfast? Jul 28, 2016
- Jul 4, 2016 It’s Time You Knew the Truth About Why You’re Fat! Jul 4, 2016
- Jun 27, 2016 Why Do Most People Call An Ambulance? Besides Loneliness Jun 27, 2016
- Jun 20, 2016 10 Reasons Why Bread Is Bad For You Jun 20, 2016
- Jun 13, 2016 What You Can Add To Your Workout To Improve It Immediately Jun 13, 2016
- Jun 6, 2016 What Vegans Know That You Don’t Jun 6, 2016
- May 30, 2016 Morning Mojo May 30, 2016
- May 24, 2016 Is Your Vitamin Supplement Doing More Harm Than Good? May 24, 2016
- May 16, 2016 How To Increase Brain Function May 16, 2016
- May 9, 2016 21 Day Stress Relief Challenge May 9, 2016
- May 3, 2016 The Shady Business May 3, 2016
- April 2016
- March 2016
- Feb 29, 2016 Chronic Mental Stress Feb 29, 2016
- Feb 26, 2016 15 Essential Fat Loss Tips Feb 26, 2016
- Feb 22, 2016 The Hunger Hormones Feb 22, 2016
- Feb 15, 2016 Leaky Gut Syndrome Feb 15, 2016
- Feb 8, 2016 What's With the Bean? Feb 8, 2016
- Feb 1, 2016 Having Trouble With Weight Loss? Maybe It's Your Thyroid Feb 1, 2016
- Jan 31, 2016 My Favorite Weight Loss Diet Jan 31, 2016
- Jan 26, 2016 How To Cheat A Cheat Meal Jan 26, 2016
- Jan 25, 2016 Super Strength Tips Jan 25, 2016
- Jan 18, 2016 3 Terms You Need to Know if You Are Looking to Lose Weight Jan 18, 2016
- Jan 8, 2016 Why Is Dairy Bad For You? Jan 8, 2016
- Jan 8, 2016 How To Eat Before, During, and After A Workout Jan 8, 2016
- Jan 8, 2016 Top 5 Reasons To Take Omega 3's Jan 8, 2016