How Many Meals a Day Should You Eat When on a Diet?

It is a common misconception that eating fewer meals is the key to losing weight. It makes logical sense, but the truth is that you will lose weight much quicker if you eat smaller portions more often throughout the day. The total amount you consume may be the same, but spacing those meals out over the course of your day will increase your metabolism as well as improve your digestion. It is also important to eat the right kinds of foods. Here are some tips about what those meals should include.

Breakfast

Starting your day with a healthy breakfast is key. Skipping breakfast makes it difficult to make healthy eating decisions later in the day. According the Mayo Clinic, "When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy from the vending machine. In addition, prolonged fasting---which occurs when you skip breakfast---can increase your body's insulin response...in fact, skipping breakfast actually increases your risk of obesity."

For people on the go, a whole grain cereal low in sugar with skim milk is a good option. Adding fresh fruits can add sweetness and nutrition. It is a good idea to stay away from cereals with more than six grams of sugar per serving.

Lunch

For people who work, eating a healthy lunch can be difficult. Pressed for time, people often choose convenience and eat fast food. To avoid this, pack your lunch the night before for a healthier option.

The options for a packed lunch are endless. Salads with low fat dressings are a cheap and easy option. Adding fruits, nuts and tuna to your salad can make for a filling and healthy lunch. Top your salad with hearty vegetables like broccoli and cauliflower that are packed with fiber and can fill you up on very few calories.

You can also make turkey sandwiches on whole wheat bread. Fill your sandwich with leafy greens and other vegetables. Limit mayonnaise as its full of unhealthy fats.

Dinner

Changing your eating habits doesn't have to be difficult. You can alter many of your favorite recipes to make them healthier. For instance, if you love fried chicken and mashed potatoes, simply bake the chicken without the skin and replace butter with low calorie margarine and whole milk for skim in the potatoes. You'll hardly notice the difference.

Most people center their meals around some type of meat. For healthier eating, treat meat more as a side dish, and make vegetables the main course. Eating healthy just takes some planning and thought. It is all about forming new habits.

Snacks

Snacking throughout the day is crucial to healthy eating as long as you choose the right kinds of snacks. Snacking does two things: increases your metabolism and decreases your appetite.

The snacks you want to avoid are those high in fat and sugar such as potato chips and candy bars. Yogurt is a great snack, but try plain yogurt with fresh fruit or granola mixed in. Fruits and vegetables are always great choices, but it's good to add some variety. Whole grain pretzels are quite filling, but also low in fat.