Fit & Lean Lesson 16 - Diligent Fitness

Fit & Lean Lesson 16

Your challenge for the week: Eat 4-5 meals per day

In today’s lesson we’re going to cover when to eat to get the best results on the programme. And in doing so I’m going to unveil a characteristic that’s shared by numerous people we’ve met that have really struggled to change their body.

The great thing is it’s a daily choice. And something that you can do the exact opposite to ensure you don’t fall into the same trap.

Here’s what the day to day meal patterns look like for someone struggling to lose fat:

  • Infrequent meals at random times
  • Skipping breakfast and/or lunch
  • Eating large portions at dinner to make up for missed nutrition through the day

On the other hand, the people with the best looking, best performing and best feeling bodies all eat healthy, balanced meals, spread evenly over predictable intervals throughout the day.

So that’s what our next habit: ‘Eat 4-5 meals each day’ is all about.

Eat 4-5 Meals Every Day

To get started with this – if you haven’t already – simply write down 4-5 meals to eat today and schedule them so you can fit them all in (aim for 3-4 hours apart).

Eating protein and veggies 4-5 times per day will help balance your blood sugar, give you a steady flow of energy, reduce stress, improve your mood and help you lose fat by keeping a tight control on your appetite and cravings.

Sample 5 Meal Plan

Wake 7am

Meal 1 at 7:45 AM

  • smoked salmon and scrambled eggs
  • grilled mushroom and tomato
  • coffee and water

Meal 2 at 11:00 AM

  • Super Shake: almond milk, 1 scoop vanilla protein powder, ½ frozen banana, ¾ cup raw spinach, 3 frozen strawberries

Meal 3 at 2:00 PM

  • Palm sized serving (>100g) of seasoned grilled chicken breast
  • green salad with avocado, red onion, peppers, cucumber and ¼ cup of legumes
  • olive oil and balsamic dressing
  • water or green tea

Meal 4 at 5:00 PM – Pre-Workout

  • Raw veggie sticks (carrot, cucumber, pepper) hummus
  • 2-3 slices of prosciutto (dry cured ham)

Workout at 6:00 PM

Meal 5 at 8:00 PM – *Post-Workout *

  • Palm sized serving (>100g) seasoned pan fried sea bass
  • ¼ cup quinoa (or brown rice) with citrus dressed broccoli and capers
  • water

Adjust your meal frequency to your meal size and hunger

Eating the “right” amount for your body takes practice. You might find you do better with four meals, or you may find you do better with five. It’s an individual process and depends on your body type, activity levels and meal size.

As always, the key is just getting started. Then we can fine tune and adjust over time, based on your results.

What we’ve learned

Today we’ve covered how skipping meals, not making time to eat every 3-4 hours and not balancing meals is a sure fire way to remain stuck with your fat loss goals.

Whereas eating 4-5 meals through the day is going to keep you nourished, feeling energetic and encourage your body to lose fat.