3 Squares a Day

Govtgirl

Govtgirl

Cathlete
I've noticed a few people here and there on the forum mentioning that they've gone back to eating 3 meals a day, vs the 5-6 mini-meals, and it has me really interested. I've been trying the mini-meals, because it makes terrific sense to me to keep your metabolism constantly revved up. But I'm realizing it's just not working for me. I'm not losing any weight, and I'm thinking about food way too much, which for me is a "Danger Will Robinson" sign. I don't wanna to plan my meals a week in advance! :p

I was thinking back to times when I was at my best weight. I ate 3 meals a day. Maybe a snack at 3pm, but not usually. And I ate more carbs! Like grapefruit juice, rice, and bread at lunch and dinner. Just good, old-fashioned "eat what you want when you're hungry and stop when you're full."

I don't know how much of a point I had to this thread :D but I'm curious as to what works for you all, and if anybody else is back on the 3-meals-a-day bandwagon. I'm starting back today, and will see what happens in a month! :)
 
Yes I am back on the 3 meals a day and a snack at 4 p.m. For me it is a relief that I am not thinking about food and when I have to eat all the time. I have neither lost nor gained weight. I guess I am showing my age but I do remember when the thought was 3 meals and NO snacks for losing weight. Anyway I feel basically the same but free from thoughts of food and just how I am going to arrange it. For some reason I found it harder to arrange so many small meals when I decided to go veg. I guess you just have to find what works best for you. I have to say that I do not feel hungry doing this.
 
Hey, I'm vegetarian too! Have been for 31 years.....and showing my age there :p I think that does make it tougher to have small meals, because we need to make sure we get the protein. One of my favorite lunches is black bean soup, but it never really makes me feel full unless I have some cheese and sour cream (only a tablespoon) on top, and then that goes over 300 calories, which makes it a regular meal instead of a mini.
 
I'm mostly on the 3 meals a day, but I eat a piece of fruit in between breakfast and lunch, and then some yogurt in the afternoon. I figure the fruit doesn't add much at all calorie-wise. And I've got a LOT of time in between lunch and dinner, so if I don't a snack there, I just die.

I prefer the larger meals because with the smaller ones, I never felt satisfied. Never really full, but almost, so I was always more tempted to nibble around.

I'm also one who likes a lot of carbs. I'm trying to cut back just a wee bit now, but I think my body actually handles them quite well. And besides, they taste sooooo goood!!!!:D
 
I tried the 5-6 meals a day for about 8 weeks & it did absolutely nothing for me. In fact, I found myself hungrier than I was on Atkins b/c the portions were small, but the carbs were higher than what I was used to so I actually gained a pound or two.

I went to 3 squares a day & one snack at night (after dinner, 2 hours before bedtime) & I've been losing slowly--not as dramatically fast as on Atkins, but progress nonetheless. I'm keeping the cals >1500 & I've also limited my carbs to breakfast (right after a cardio workout) & lunch (a tortilla wrap or whole grain bread, sometimes no carbs at lunch at all).

The diet is something I've been playing with for about 8 months now to find out what works. Going back to Atkins is my last resort--I missed fruits, whole grains, etc way too much!
 
Everyone is different so go with what works for you. I am huge fan of the three meals deal but alas, with the amount of protein I have to scarf down I am eating about six to eight little meals a day.....and I hate it :eek:
 
Three meals a day works better for me too for many reasons. On mini meals I was always hungry and never satisfied which of course meant I was always in danger of making a bad choice. I also found it just wasn't practical to eat so often. Plus I enjoy sitting down to meals with my husband way too much to give it up. For years I chose to work weekends rather than an evening shift just so we could have dinner together. Now that we are working both working from home we sit down for lunch too. I get up earlier than him so breakfast is a solo meal. I know there is no scientific evidence to back me up but I believe that today's obesity problem is partially due to the fact the people don't take time to eat together anymore. Food is about more than just calories. There is something about sharing it with others that nurtures us in ways that can't be explained.
In a WW newsletter a few months back there was a study that showed that people who ate multiple mini meals on average consumed more calories and their metabolism did not increase. I really think it's all about what works best for you. I lost more weight and kept it off better since I stated consuming three meals plus an occasional mid afternoon snack. I'm happier and I can think about something other than food for at least part of my day.
 
I kinda in the middle there. For breakfast, unless I am hungry I have a glass of cranberry juice with ground flax and then protein drink after workout.

Mid AM is usually fruit with some protein (1/2 cup cottage cheese, few boiled egg whites, string cheese - something easy).

Lunch a salad with loads of veggies and protein (leftover from dinners) or dinner leftovers: protein with grilled veggies, leftover enchiladas, etc. Carbs only here and there. (Like Laura Max).

Sometimes a handful of something after work but only if I need it.

Then dinner we have protein and veggies - carbs only here and there. Carbs are killing me these days as my metabolism slows and so does the estrogen.:eek:

There are times when I skip my AM meal if I'm not hungry or end up having it late and then putting off my lunch an hour or so. Then I don't need an afternoon snack at all.

Our dinner is quite late so no need to eat after dinner. (Would love to change that but DH just can't get moving any faster after work - I usually have him grilling something.:p).

I don't worry about my food and try to keep it simple so it is easy to have 4 or 5 meals per day with protein each time. That's the only way I can do it.
 
From a health perspective, 3 meals a day might not be a bad idea.

Dr. Fuhrman cites studies that show that, eating the same number of calories per day, those who eat less often have a longer life span.

When I was in Paris, I didn't have time to snack, and ended up doing the '3 square meals' thing (well, if you can call mostly continental breakfast 'square meals'!). I didn't notice any lack of energy, or any other negative effect.

I've been pretty much sticking to it since I came back--having 3 meals, or 3 meals and 1 snack per day--and I find that it keeps me from overeating and mindless snacking (as others have mentioned, eating 5-6 times per day makes one think about food all the time!).
 
i went back to 3 meals a day too. I did 6 meals a day for over a year. For that whole year I was food obsessed and I never felt satisfied after eating. I would constantly watch the clock on when 3 hrs was up and I could eat again. I hated bringing food everywhere I went and hated eating in the bathroom when I was in a location where I couldn't eat at that time. I also started back with binge eating because I would just want to EAT and feel full. So I decided I would go back to 3 meals. I had lost 35lbs almost 10 yrs ago eating 3 meals a day. The second I switched back I felt instantly better, relieved, and less food obsessed. I was able to enjoy what I was doing more instead of thinking about food all the time. I feel satisfied after meals. I'm eating the same amount of food as on 6 so in the end the cals are the same. On 6 meals i would eat a little extra here and there so in the end some days i ended up eating more cals. i eat about 1500 cals a day. For me its so much nicer to eat 3 500cal meals as opposed to 6 250cal meals. Like mentioned above, everyone is different so see what works for you. Mabe 3, 4, or 5 would be good for you. Just play with it staying within your calorie range. Mini meals are not set in stone and there are lots of research articles out there suggesting that really it doesn't rev up your metabolism that much. For some it keeps them from overeating at meals but for me it made me overeat. Good luck and just realize there isn't one way of doing something.
 
I think down the road there will Dr. Schwing Schwang who will encourage us to eat 16 meals a day. And quite frankly, I doubt anyone who questions Tosca Reno's genius ;)


I think a lot depends in the individual and what the goals are. As I said, I've been advised that I have to up my protein intake to meet my goals and quite honestly, I am finding it impossible. Sometimes during the weekends when I am busy and don't think about food I might only eat one meal...and the thought of shoving another piece of chicken or tofu in my mouth makes me want to vomit. I guess you won't see me as the next "million dollar baby" (in preparation for her role Hilary Swank had to scarf 240 grams of protein a day, getting up during the night to eat/drink her egg whites......yipes!)
 
I think this is another one of those areas where everyone's different. You know what works best for you, more than anyone else would. I usually eat a major breakfast, a decent size lunch, and small snacks of vegetables and fruit (with a dollop of protein) throughout the day, trying not to eat anything more after my last break (about 12:30am) at work. I find this method helps me to keep my blood sugar more stable. But if doing this makes you "food obsessed" and has you "watching the clock" then it's not working and another method is a good idea.
 
Personally I've had a totally different experience with the 5-6 minimeals. When I do the three big ones, I'm always thinking about the next one (wishin and hopin and thinkin and prayin, plannin and dreamin...). With the minimeals, I'm always eating the next one. I am sort of always thinking about food but it's more "Man, is it time to eat again already?" I never really want to eat much, because I dread the feeling of eating again later when I'm still full.

Of course you gotta do whatever makes it easiest for you to succeed. You definitely shouldn't feel 'wrong' if you want to do the three meals. If I liked it better, I wouldn't hesitate to switch.
 
kathryn said:
From a health perspective, 3 meals a day might not be a bad idea.

Dr. Fuhrman cites studies that show that, eating the same number of calories per day, those who eat less often have a longer life span.

When I was in Paris, I didn't have time to snack, and ended up doing the '3 square meals' thing (well, if you can call mostly continental breakfast 'square meals'!). I didn't notice any lack of energy, or any other negative effect.

I've been pretty much sticking to it since I came back--having 3 meals, or 3 meals and 1 snack per day--and I find that it keeps me from overeating and mindless snacking (as others have mentioned, eating 5-6 times per day makes one think about food all the time!).
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Great point! Dr. Fuhrman also adds that your body needs breaks from digesting (fasts) and that if your body is always using its energy to digest food, it may not be able to get to some of the healing and disease prevention activites that might otherwise take place. Fasting between meals (not snacking and only eating two to three meals per day) is supposed to not only promote life extention but also disease and illness prevention.

I have been following Dr. Fuhrman's Eat To Live program since January, however thee weeks ago I finally stopped eating a bunch of meals and snacks sticking with three meals per day and I have already dropped eight pounds! I can't believe it because I honestly didn't think that I had any more weight that I could lose.

Monica

Monica
 
Last edited by a moderator:
kathryn said:
From a health perspective, 3 meals a day might not be a bad idea.

Dr. Fuhrman cites studies that show that, eating the same number of calories per day, those who eat less often have a longer life span.

When I was in Paris, I didn't have time to snack, and ended up doing the '3 square meals' thing (well, if you can call mostly continental breakfast 'square meals'!). I didn't notice any lack of energy, or any other negative effect.

I've been pretty much sticking to it since I came back--having 3 meals, or 3 meals and 1 snack per day--and I find that it keeps me from overeating and mindless snacking (as others have mentioned, eating 5-6 times per day makes one think about food all the time!).
Click to expand...


Great point! Dr. Fuhrman also adds that your body needs breaks from digesting (fasts) and that if your body is always using its energy to digest food, it may not be able to get to some of the healing and disease prevention activites that might otherwise take place. Fasting between meals (not snacking and only eating two to three meals per day) is supposed to not only promote life extention but also disease and illness prevention.

I have been following Dr. Fuhrman's Eat To Live program since January, however thee weeks ago I finally stopped eating a bunch of meals and snacks going to three meals per day and I have already dropped eight pounds! I can't believe it because I honestly didn't think that I had any more weight that I could lose.

Monica

Monica
 
Sorry for the double post! I guess it will get me to a higher Cathlete status quicker though!
 
I can't tell you how relieved I am to read this post. I have honestly tried to eat mini-meals but I just can't do it. Like others have said, I feel hungry ALL the time. Plus, I am another one who enjoys sitting down to a full meal with DH at night.

I read "You: On a Diet" about 2 years ago and that's when I decided to start eating much cleaner. It's basically, "eat foods that actually feed your body and then stop when you are satisfied." When I started doing that, I lost 10 pounds without even trying (in conjunction with some guidance from the WW Core program). It was such a relief to actually eat until I was satisfied. At first I felt like I was eating too much because of that feeling, but it's worked for me so I guess I can't argue with results. It's just nice to hear others say that 3 squares work for them too.:D
 
I find what works for me is to eat 3 square meals a day plus 1-2 snacks. I guess I've never tried to eat 5-6 meals a day because frankly I don't have the time to think about food that much - and if it ain't broke, don't fix it. Haha. One change I have made lately, though, is to make my afternoon snack a little larger and make sure to have some protein and fiber in there to tide me over until dinner.
 
ColoradoSooner said:
It's basically, "eat foods that actually feed your body and then stop when you are satisfied."
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It seems like such simple advice, but it's so spot on, IMO.

No 'diets,' no pills, no strict regimen: just real food, and listening to your body.
I find that's what works for me.

(Unfortunately, with so many visually and psychologically stimulating 'non-foods' in our society, that are everywhere, it's sometimes hard to stick to what makes sense).
 
fargomom said:
I find what works for me is to eat 3 square meals a day plus 1-2 snacks. I guess I've never tried to eat 5-6 meals a day...
Click to expand...

Actually, three 'meals' plus two smaller 'snacks' is how I've always interpreted the '5 meals a day' regimen. So, in my book, you ARE eating 5 meals a day!
 
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