Fasting gurus will tell you to eat just one meal a day.
Gym rats might say 6-7 meals per day and to eat every 2 hours.
Unless you’re a pro athlete or bodybuilder getting ready for a competition…
There’s absolutely no benefit in eating 6-7 meals a day.
But how many meals you eat per day does matter, perhaps even more than you realize.
Chances are you’ve probably heard conflicting info on the topic.
Here’s the thing…
There no right or wrong answer here.
But understand there’s always a difference between what works and what works best.
The number of times you eat daily depends on what your goal is.
Lose fat.
Build muscle.
Look better naked.
Better overall health.
More energy.
Feel amazing.
These are the main key performance indicators that 99% of our clients at Nutrition Solutions want to achieve.
In my personal and professional experience…
I’ve found that eating 4x high protein meals p/ day is the most efficient, sustainable way to get the best results in the shortest amount of time.
There are MANY reasons for this.
First, by consuming 4 high protein, nutrient dense meals per day you will avoid hunger cravings, energy crashes, and overeating.
You’re also far less likely to eat something you shouldn’t because you went all day without eating.
Eating high protein, smaller portions 4x a day keeps nutrient intake consistent.
Fueling yourself systemically.
Leading to more energy, improved cognitive function, enhanced focus, and an increase of productivity.
Eating your last meal at least 2 hours before bed is another hack that will reduce stress and improve sleep quality.
Better sleep and lower stress will 100% accelerate fat loss, provided you’re in a calorie deficit.
This next reason is arguably the most important of all to eat 4 times per day.
From a dietary standpoint…
The BEST way to lose fat, build muscle, and build a better physique overall is by consuming a high protein, nutrient dense diet.
More specifically, to consume 1 gram of protein per pound of your goal weight- daily.
So if you were only eating once a day and your goal weight was 140-240 pounds, for example…
It’s unrealistic to think you’ll be able to eat 140-240 grams of protein in a single serving.
It’s just way too much food to eat all at once.
Not to mention the fact our bodies can’t absorb that much protein in one sitting.
Not enough protein is one of the most common reasons people struggle to lose weight.
Or if they do lose weight…
They also lose valuable lean muscle, leading to unwanted stretch marks, loose skin, and an undesirable “skinny fat“ body.
If you’re not in a calorie deficit AND hitting your protein goal…
Your body will never look the way you want it to.
Eating 4 times a day makes hitting your daily protein intake EFFORTLESS.
The way I stay shredded year-round at 41 is by getting consuming 1 gram of protein per pound of my ideal body weight EVERY DAY.
70% comes from protein superfoods like- Grass-fed, grass-finished beef, elk, venison, and antibiotic/hormone poultry.
30% comes from a high-quality protein supplement.
I have one shake post-workout and one as a meal replacement- with an average 35 grams of protein per shake.
The meal replacement I make with grass-fed whole milk or organic almond milk- I add one raw organic egg mixed in. (Yes, raw) (and yes, ORGANIC)
Finally, since most aren’t meal prepping and not eating 4 meals a day, or a combination of meals and meal replacements…
Transitioning to a consistent eating schedule of 4 smaller meals will produce a beneficial shock to the metabolism.
This event will organically increase the total number of calories your body burns daily in the process.
More calories burned means more fat lost.
Here’s what a day of eating looks like for me.
Meal 1: 1000 AM Meal 2: 1:00 PM
Meal 3: 4:30 PM Meal 4: 8:00 PM
I eat 4 Nutrition Solutions meals and 2 protein shakes within a 10-hour feeding window.
Which means I fast for 14 hours.
This works well for my schedule plus there’s also many added benefits to intermittent fasting for 14 hours.
To include improved insulin sensitivity.
Enhanced fat burning,
Elevated cognitive function.
Increased mental clarity.
…and anti aging.
Want to change your life and transform your body?
Dedicate 1-2 days a week to meal prepping.
If you have clean food in your refrigerator, you will eat clean food.
And start being intentional about hitting your protein goal and staying consistent with an eating schedule.
This will give you the fast pass to a leaner, fitter, healthier YOU.
