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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 01-13-09, 04:48 PM   #1
MissKristen 
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6 Meal a Day Meal Plans?

Hi everyone,

I apologize in advance if this has been done before. I'm interested in trying out the 6 meal a day meal plan... you know, 150-200 calories, 6 times a day? I've heard great things about this plan... it's supposed to increase metabolism, help you avoid bingeing/over-eating, keeps energy up all day, etc. Anyone have experience with this? I'm also looking for some examples of what people would eat in a day for this plan.

Thanks!
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Old 01-13-09, 05:18 PM   #2
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I did the simple step of cutting my lunch in half and ate half of it at noon and half of it at 3pm. Just a normal lunch, toss it in the fridge, etc. That's not 6 times a day, but it's more than 3. You could do the same with breakfast and dinner, however.
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Old 01-13-09, 06:06 PM   #3
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Originally Posted by MissKristen View Post
I apologize in advance if this has been done before. I'm interested in trying out the 6 meal a day meal plan... you know, 150-200 calories, 6 times a day? I've heard great things about this plan... it's supposed to increase metabolism, help you avoid bingeing/over-eating, keeps energy up all day, etc. Anyone have experience with this? I'm also looking for some examples of what people would eat in a day for this plan.
I eat small meals and have regular snacks and that works well for me.

However, 150 * 6 is 900 calories, and 200 * 6 is 1200 calories. 900-1200 is really low for daily calories, especially if you are active.
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Old 01-13-09, 07:54 PM   #4
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Well I'm trying to lose weight in addition to becoming healthier, so 1200 calories would be ideal as long as they're coming from the right mix of carbs and proteins. But yeah it's definitely a little low. I guess i'll tinker around with some combinations and see which ones I like best. Anyone else have input?

Thanks
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Old 01-13-09, 08:47 PM   #5
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Ehrm, yeah 900-1200 calories is really low, even if you are trying to lose weight. Didn't do the math there. I have gone well under a rational number of calories but still ate the right mix of carbs and proteins. I didn't even do it on purpose, it was entirely by accident.

But if you are eating far too few calories while trying to lose weight, it will suck and you will feel miserable and probably end up hurting yourself. Especially if you are also being active. Also, it will reduce your cycling abilities, so you'll be slower and not able to bike as long of a distance.
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Old 01-14-09, 06:54 AM   #6
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Originally Posted by MissKristen View Post
Well I'm trying to lose weight in addition to becoming healthier, so 1200 calories would be ideal as long as they're coming from the right mix of carbs and proteins. But yeah it's definitely a little low. I guess i'll tinker around with some combinations and see which ones I like best. Anyone else have input?

Thanks
Hey, I know a few people have already said that your diet has too few calories, but I remember telling another girl this - it's impossible for a woman of any height, weight, or age to acquire proper nutrition on a diet of 1200cals or less. So keep that in mind. Many women start showing vitamin and mineral deficiencies on these very restrictive diets if they're not supplementing.

Also, your metabolism will quickly adjust to the lack of calories in attempts of becoming the most efficient it can be with the limited caloric intake. In other words, your metabolism will slow, and you'll negate those postive metabolic effects you had in mind.

The six meals/day will regulate your metabolism, and eating slightly more each meal will regulate it further. You'll also have the added energy you need for any activity.
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Old 01-14-09, 11:59 AM   #7
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It's worth figuring out your basal metabolic rate before you start measuring calorie deficits. Just as maximum HR is different for every person, so is your metabolic rate. I've determined mine is about 1800 kCal/day, so to lose 1 lb./week I usually shoot for 1300 kCal/day (food - exercise).

Many online calculators will give you a rough estimate of your basal rate. Experience helps you fine-tune it.
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Old 01-14-09, 12:15 PM   #8
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900 - 1200 calories a day may make you binge after a few days of it. I work at keeping my calories between 1550 and 1650 a day, with a 1750 calorie day every 3 days to prevent a crazed food orgy. I use sparkpeople.com to keep track of my food intake and it's been very helpful - it tracks carbs, protein, fat in your diet as well as calories and I can arrange it to create more than the typical 3 meals a day format. It's free and it has a good support system through teams and message boards. I like using it for the food tracker because you can add your favourite foods and recipes, and use the food numbers added by other peoples. Did I mention it's free?
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Old 01-14-09, 12:16 PM   #9
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Old 01-14-09, 02:52 PM   #10
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I do 5-7 meals a day, heavy on fiber and whole grains, veggies, fruit, and lean meats. I ALWAYS have a huge low fat breakfast, heavy on carbs (whole grain / complex), and get some good protein down. Fats I usually get with lunch and dinner, from olive oil, meats, cheeses, etc. Little sugar if at all.

I shoot for eating my bodyweight in grams of protein, 40-50gm of fat, and 2-3x my bodyweight in grams of carbs. Of course this varies with training load and diet goal.
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Old 01-23-09, 03:52 PM   #11
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My multiple meals look something like this:
1) toast and juice -- 7am
2) yogurt and granola bar --10am
3) PB& J or tuna sandwich and banana --noon
4) almonds and fruit -- 3pm
5) fish, chicken, beans, or other lean protein entree, rice, salad or veggie (x2) 6pm
6) Dove dark chocolate bar
It's not a low cal diet, but w/ my activity level I have no trouble w/ weight.
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Old 01-26-09, 01:56 PM   #12
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Remember to tell yourself that it is ok to be hungry after eating such a small meal because another meal is not far away. You will have to train yourself to not indulge your desire to fill your stomach but to be ok with still being a little hungry.
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Old 01-26-09, 04:09 PM   #13
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FYI, eating more meals has been shown multiple times in studies to have absolutely no effect on body composition. ( It doesn't do jack for your metabolism) The only thing it helps you do is regulate how many calories you are putting in, and maybe keep your hunger in check.

Don't go too low on calories, like many others have said. It is easier for your body to regulate fat oxidation at higher energy expenditures and higher energy intake.
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Old 01-26-09, 05:09 PM   #14
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Holyspokes is correct-- but what many small meals does do is keep your blood sugar levels more even so that you are less likely to overeat out of hunger. Ultimately, wt loss, gain, or maintenance is a calories in & calories out equation.
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