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May 2004 Magazine Article
 Time To Eat
Does this scenario sound familiar? You start your day at 5 a.m. with a doughnut and a cup of coffee.
If you eat lunch at all, it’s a quick hot dog at noon with a large soft drink. Finally you finish your day at about 7 p.m. with a “real” sit down meal at the buffet restaurant. You figure if you eat only one big meal a day you can’t possibly gain weight, right? No, wrong! Eating one large meal a day guarantees you will gain weight.
Your body requires energy to process or “burn” what you eat. This process is called the “thermic” effect of food and requires the burning of calories even when you are doing nothing more than driving. This thermic effect peaks about one hour after eating, lasting a total of two to three hours. Spreading your daily intake of calories throughout the day rather than all at once takes advantage of this effect.
When is a calorie not a calorie? When the calorie comes from protein, as it is believed to increase the thermic effect. Your body requires more energy (calories) to process protein than it does carbohydrates. Protein is necessary for your body to build muscle, and building more muscle increases your ability to burn fat.
Your ability to burn calories is affected by the number of meals you eat, the amount of time that passes between meals and the composition of those meals. Making some simple changes in your eating habits can help you lose weight. Eat six or more smaller, protein-rich meals throughout your day rather than two to three larger meals. This will ensure a frequent supply of necessary nutrients to build muscle and burn fat. Eating more often will also prevent your body from going into “starvation mode” whereby you burn muscle for energy, increasing your fat stores and slowing your metabolism. Avoid meals that are high in carbohydrates (such as sugar or flour) or trans fats (hydrogenated or partially hydrogenated oils), which can trigger the body to store fat rather than burn it. Interestingly enough, carbohydrates and trans fats are prevalent in most snack foods.
So what do you eat? Eat more of the foods “nature” intended you to eat. Fruits, vegetables, whole grains and nuts are naturally good choices. Meat, fish and poultry and even low-fat cheese or sugar-free yogurt are good. Wraps and side salads are great; however it is best to choose your own low-fat/low-carb dressings because those available at some fast-food restaurants can have more than twice as much fat as a 1/4-pound hamburger patty.
Some of the graphics on this page courtesy of Trucker’s News and eTrucker.
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The information on this web site is provided as a public service only.
Randy Pollak is not, nor does he claim to be, a doctor, a nutritionist, nor a dietitian. The only safe diet or fitness plan is the one you discuss with your personal physician. The information on this web site is not intended to be a substitute for individual medical advice in diagnosing or treating a health problem.
Please consult your health care advisor about your health care concerns.
All rights reserved, 2001 |
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