In a recent article for EatingWell, NYC-based registered dietitian Natalie Rizzo shared her top tip for weight loss, which is to eat more frequently throughout the day to prevent reaching for unhealthy snacks due to extreme hunger. Rizzo emphasizes the importance of eating before reaching the point of starvation, as the key to weight loss is to avoid extreme hunger. By consuming consistent amounts of calories at regular intervals, such as breakfast, lunch, and dinner, individuals may increase their chances of weight loss success. Rizzo recommends eating meals or snacks every three to four hours to prevent extreme hunger and the subsequent overeating.
Along with the frequency of eating, Rizzo emphasizes the importance of what you eat as well. She suggests prioritizing protein and balancing it with whole-food carbohydrates like fruits, vegetables, whole grains, beans, and legumes, along with healthy fats. Consuming protein can help individuals feel fuller for longer, preserve lean muscle mass, and increase calorie burning. While the Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight, some experts recommend higher amounts, such as 90 grams or 120 grams per day for weight loss. However, it’s essential to consider individual health factors, as excessive protein intake can strain the kidneys, especially for individuals with kidney disease.
Dr. Fatima Cody Stanford, an obesity medicine physician at Massachusetts General Hospital and an associate professor at Harvard Medical School, also notes the significance of considering long-term sustainability when choosing a dietary strategy. It’s essential to choose a plan that can be followed for the rest of one’s life to promote both weight loss and overall health. Good sources of protein include lean meats, fish, eggs, nuts, dairy, beans, and tofu. By incorporating adequate protein into a balanced diet, individuals can enhance weight loss efforts and improve overall well-being.
In addition to meal timing and protein intake, Rizzo advises against allowing distractions to interfere with healthy eating habits. Setting a timer or schedule to remind oneself to eat every few hours can help establish a routine and prevent extreme hunger. By ensuring regular, consistent meals and snacks throughout the day, individuals can better manage hunger pangs and reduce the likelihood of reaching for unhealthy snacks. Eating a variety of nutrient-dense foods, including protein, whole-food carbohydrates, and healthy fats, can help individuals feel satisfied, fueled, and supported in their weight loss goals.
While the debate around protein intake and weight loss continues, Rizzo encourages individuals to focus on creating a sustainable and balanced approach to eating. By consuming meals and snacks at regular intervals, prioritizing protein, and making mindful food choices, individuals can support their weight loss efforts and overall health. Regardless of the specific amount of protein consumed, it’s important to consider individual health needs and focus on maintaining a healthy lifestyle that can be sustained long-term. By incorporating these strategies into daily eating habits, individuals can work towards achieving their weight loss goals in a healthy and effective manner.
