Well, to arrive at my point sooner rather than later, not only did I have a “larger” morning snack that day, I then had a “larger” lunch, and then a “larger” snack after lunch and I mean you get the point. The day was a nutritional disaster.
When our bodies feel as if they are being shorted or deprived we tend to make up stories in our head that makes us believe we deserve more. When this happens we have a greater chance of making poorer meal or snack choices, over indulging at one or multiple eating times or simply just overcompensating with what we think we deserve.
The truth is, that this drink really didn’t satisfy me due to the fact that it was missing a few key components for satiety: protein and fiber.
If I had started my day the right way with a balanced meal containing protein and fiber and some whole grains, I would not have been craving little extras throughout my day, which simply added excess calories.
After attending the weight management certificate course through the Academy of Nutrition and Dietetics a few months back, I learned that many who counsel on weight loss have found incredibly positive results when advising clients to in fact replace at least one meal each day with a calorie controlled “meal replacement.” Examples of meal replacements were in the form of, pre-packaged shakes, frozen meals, bars etc. These replacements are typically any item where there is a nutrition facts label and therefore you know exactly how many calories are being consumed. However, if following a recipe very precisely with measuring tools, these can count as replacements as well.
The meal replacements though should all contain the key components to a balanced meal and can be used as a way to provide caloric control during your day. A smoothie, if you like to drink your meals, can be a great option by having a base of milk or a milk alternative, Greek yogurt and/or added protein powders. Thus, this smoothie will be providing adequate protein, and when mixing in fruits will provide fiber to keep you satisfied until your next mealtime.
When it comes to weight loss success, you have to discover what works best for you. A Registered Dietitian can help you find a caloric goal to achieve each day, in addition to helping you plan meals around this number. If it is 6 “small” meals that work best for you, they should be portioned correctly to in fact be smaller meals. If three meals and one snack works best for you, be sure your meals are satisfying, complete and balanced to keep you full until your next meal time arrives. If you are happy sipping all your meals through a straw, just be sure you are meeting your daily requirements for proteins and fiber within those drinks.
Each and every one of us has different goals and we will all find success reaching our goals in different ways. However, what I can assure will help you achieve your own personal success is simple, never feel deprived. Feel satisfied after your meals and love what you are eating, that is how you can lead your happy, slim, healthy life. Your key to success will be with a plan that delivers your nutrient needs in a way that keeps you smiling, because after all, they don’t call it nutritious and delicious for nothing!
For more personalized information, find a Registered Dietitian in your area that can help you find the best eating plan for you.
- Jenna A. Stock, RD