Americans have, by and large, distorted the golden rule of three square meals-a-day beyond recognition.
We skip breakfast, eat quick lunches, slug down coffee or energy drinks, snack throughout the day to compensate for the poor start, and then consume more than half of our daily calories in one meal: Dinner.
This is a perfect meal plan, if you’re looking to slow your metabolism to a crawl, stunt your cognitive performance, and pack on body fat at record speed.
There is a better way.
First, Learn How to Build a Balanced Meal:
Eat sensible, nutrient rich meals, with the right balance of proteins, carbohydrates and essential fats:
When you set out to build a balanced meal consider these simple guidelines: Don’t get all caught up in counting calories. Instead I suggest you focus on portions. A portion, one serving, should be about the same size as the palm of your hand.
Step 1: Select a quality source of lean protein.
Step 2: Balance it with an equal size portion of a complex carbohydrate.
Step 3: Eliminate bad fats, add some good (essential, non-saturated) fat in your day.
Step 4: Add at least one serving of vegetables twice daily. Enjoy fresh fruit often.
3×3, 5×9
Now that you know how to build a meal, you’ll want to follow the formula throughout the day. Eating five compact meals approximately every three hours is the absolute best and most efficient way to stoke your metabolism, keep your energy high, body strong, and mind alert.
Start your day strong with breakfast, then eat two more meals before 3 p.m.—one of which is a smaller in-between meal, meal, as I call it in Strength for Life.( I’m not fond of the word snack as I think that’s something you feed the dog). Next up, eat two more balanced meals before 9 p.m., again one of which is the smaller meal.
Eating more often is not only better for your waistline but keeps your blood sugar stable, your metabolism humming steadily, and helps you avoid the urge for the quick “pick-me-up” candy, soft drink, or energy drink. With 5 circles, you’ll be stoking the fires of your metabolism, helping you build and maintain a lean, strong, sexy body.
Until Next Week…
Stay Strong,
Shawn
Follow Me: Twitter.com/shawn_phillips
| Meet The Author, Shawn | |
 | Known as "The Fitness Philosopher," for his deep, clear approach to the cutting through the fitness conundrum, Shawn is a 20+ year veteran in the field of Lifestyle Fitness and Peak Performance. Author of several best-selling book, with one of the most photographed physiques in history, Shawn, with his brother, Bill Phillips (Body for LIFE) catapulted EAS sports nutrition into the world leader and Muscle Media magazine and the documentary movie, Body of Work. He created the first computerized training system in PowerBuilding and the popular Variable Split System for Muscle Mass. Now, in his 40's, a husband and father of two young children, Shawn is passionate about helping busy, high-achieving "men in the middle" enjoy vibrant, energized, amazing, Full Strength lives! He has recently created the World’s 1st and only true premium nutrition shake for men, Full Strength — clinically proven to build muscle, burn fat and boost energy. His most recent book, Strength for LIFE is the "how to" guide to a Lifestyle of Fitness Freedom. |
15. June 2009 at 9:59 am
Hi Shawn,
I agree, you have to eat every three hours and balance out your protein and carb intake. It’s like a fire in your home to keep it burning, you have to feed it with more wood. The more wood you add the better the burn. Our bodies work the same way. The more balanced meals we eat the faster our metabolism burn. Thanks for the info Shawn.
15. June 2009 at 11:16 am
I usuall have a Full Strength shake with or without fruit blended in for meal 2 or 4. I was thinking about complex carbs, you are referring to brown rice, whole wheat pasta and the like?
15. June 2009 at 6:47 pm
Shawn – Awesome for its simplicity. If only we could change the Army rationing cycles to 5 meals and get alot more healthy food. MREs (Meals Ready to Eat) just dont do anything good for the Soldier except give him/her energy.
v.r.
LTC Brian Cook
Fort Bliss, TX
20. June 2009 at 3:20 am
Hi Shawn,
I agree. Five meals a day is a very good thing indeed.
It correponds also to what is referred to in the Chinese thought system as the 5 elements, which are not elements as we understand the term. They are ways energy transforms itself. Five elements, five meals (made up of four nutrients): one healthy individual.
Let’s enjoy!
Pierre
30. June 2009 at 4:38 am
Being a diabetic. I find that I need to watch the carbs especially.
How would you modify the balance chart for a type 2 diabetic?
1. July 2009 at 4:35 pm
Mr. B… in a word: Yes… and see your doctor. He/she won’t have much of anything wise to say, and can’t advise you on anything other than medicine but I have to say that and you should know it.
Of course, that’s if he/she is a typical–for there are more and more wise doc’s coming along these days and such gems they can be.
Full Strength has a stunningly low glycemic impact (GI) which is part of why it so powerfully regulates your energy and hunger all day when you start the day with it. It’s why you can eat it first thing and have a sensible lunch without having to diet. And I’ve had more than a few diabetics with amazing success stories… who have come to near live on Full Strength (some have but once again, I didn’t say that… too risky).
Give it a shot for 2 weeks… take the Full Strength 2-Week Challenge and if you don’t feel AMAZING… 1000% better, stronger and more energized, just send me a note and I will refund 100%! That simple… I back it will every cell in my business being.
Looking forward to your feedback! ~ Shawn