How To Eat Right

How To Eat Right
Canadian Obesity Network

By: Canadian Obesity Network

By: Canadian Obesity Network

Proud member of the Live Right Now Advisory Board.

You've already heard it's important, but why should you start eating three square meals a day, today? 

For Dr. Arya Sharma, Chief Scientific Advisor for the Canadian Obesity Network the answer is simple.

"Overwhelmingly, people who have successfully lost weight and maintained that weight loss, one of the most consistent things you'll find them doing is eating regular meals," he says.

"People who don't have breakfast are at a much greater risk of weight gain than people who do. One of the first recommendations to patients at our clinic is to start having breakfast and start eating regular meals. In fact it's at the top of my list. Before you even start thinking about what you're eating, think about making a point to eat breakfast and lunch."

What makes eating three meals a day effective?

1.) Better control hunger
People make poor choices when they're hungry. They eat too fast which leads to overeating. Skipping meals is always a bad strategy. Not eating lunch guarantees you'll overeat at dinner.

2.) Improve metabolism
Not eating slows down metabolism. A fast metabolism allows you to burn calories even while sedentary. Having a good breakfast (one that contains 300 - 400 calories and 12-15 grams of protein) gets your metabolism going in the morning and takes through you to lunch without cravings.

Dr. Sharma's other tips:

  • You should have 2/3 of your calories before supper (roughly 1800/day for women and 2000 for men).

  • Aim for a mixed breakfast that features protein and carbs.

  • All meals should be balanced and incorporate the four food groups.

  • Avoid highly refined carbs which cause a "crash and crave" - blood sugar spikes, then crashes, leaving you hungry again.

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