Three Meals a Day Challenge

In this week's challenge you must stick to 3 meals a day The three meals a day diet is exactly what it sounds like to be. Eating breakfast, lunch, dinner, and eliminating snacks. I propose, that rather than grazing all day, having a clear ‘stop and start’ to each meal can help you lose weight without much effort. Eating three meals a day is nothing new. Humans have been eating three meals a day for generations. In the past, meal timing has been dictated by our culture and traditions, our environment, our work schedules, sunrise and sunset and more. Today, things have changed. We now have access to huge quantities of food, any time of the day. As a consequence, some of us have eliminated the three meals, and replaced it with grazing all day. The latest statistic for obesity from the CDC shows 42.4% of the adult population has obesity. The constant access to high calorie foods creates an environment where this number will continue to rise.

Here are 8 reasons it is easier to lose weight when you stick to 3 meals a day, vs 6 mini meals:

1. You will likely eat fewer calories. We often think we can eat the same number of calories spread throughout the day. In truth, the more often you reach for food, and the more eating situations you put yourself in, the more calories you will eat.




2. You can mentally have bright lines to avoid decision fatigue. When it comes to weight loss, it’s sometimes easier to decide ahead of time our black and white rules. If you decide you won’t eat between meals, it’s easier than making that choice over and over again throughout the day, with different outcomes. They call this decision fatigue. There is no decision fatigue if you decide one time, you aren’t the type of person that eats between meals.




3. You can feel satiated, and not left feeling hungry after a mini meal or grazing. I admit, this one is for me. I like to be FULL after I eat. Grazing, snacking, or eating a ‘mini meal’, just leaves me wanting more food. This of course, leads to over consumption of calories.




4. Insulin sensitivity returns, leading to easier weight loss. Insulin is a hormone that controls your cells use of energy. One way to become resistant to the insulin is by a constant stream of glucose from eating. Limiting your eating window allows glucose time to be used between meals and help your insulin do it’s job.




5. It’s easier to be mindful of your food. Mindful eating has been pivotal in my own weight loss journey. When you snack between meals, it’s easier to be mindless about it, distracted, and not fully enjoy the food you are eating.




6. You will make healthier food choices. Snack foods are notorious for being unhealthy. While you can find healthy snacks, you are more likely to eat whole foods when you are sitting down, at a table, to a balanced meal




7. Eating meals you sit down for, vs grazing is easier to track. When you get into the habit of grazing, most of us underestimate how much food we’ve actually eaten. Portion control become impossible if you are eating or snacking out of a box or a bag.




8. And finally eating three meals a day vs. snacking all day is easier to lose weight because you can stop fixating on food. When thoughts of food constantly enter your mind, you want to eat more of it. Live your life between meals, and allow yourself to not be constantly nagged by the pantry to come back for more!

What should you eat on 3 meals a day?:

1. Breakfast
   • Protein: Foods like yogurt, protein powder.
   • Grains: Toast, cereal, oatmeal
   • Fruits/Veggies: Bananas, berries, apples.


2. Lunch
   • Protein: Cottage cheese, lentils.
   • Grains: Bread, rice, pasta.
   • Fruits/Veggies: like Carrots, cucumbers, oranges.


3. Dinner
   • Protein: Foods like, chik peas tofu.
   • Grains: Rice, rolls, pasta
   • Fruits/Veggies: green salad, corn, roasted veggies.



Suggested Reading:

How Eating 3 Meals a Day Contributes to Weight Loss - Learn more here.

Is Eating Three Meals Per Day The Best For Your Body? - Learn more here.