How many times a day should I eat? is one of the most common questions I get asked.
And when it comes to how often you should eat when you have prediabetes, there is noooo shortage of advice out there.
You may have heard some of these helpful ones from friends or co-workers:
“6 times a day for sure. You shouldn’t go more than 2 hours without eating.”
“No, 4 times a day is plenty!”
“Well if you really want to rev up your metabolism then 8 mini-meals is the best.”
And on and on and on…
But here’s the thing – there’s no ONE BEST timing when it comes to chowing down for everyone.
When you have prediabetes, eating too frequently can put undue strain on that pancreas of yours. By requiring it to kick out insulin every few hours, it’s not able to take a break!
Plus, when you have prediabetes, it becomes even more critical get the food right, because you can massively reduce your risk of progressing to Type 2 Diabetes with lifestyle changes.
But there IS a strategy that you can try on for size to massively help you:
– control cravings
– get more energy and,
– decrease the strain on your pancreas
All with the aim of reversing your prediabetes.
It’s called: FRONT LOADING your calories.
Here's what I mean by "front loading": Strive to eat 3/4 of your calories by the time mid-afternoon comes around.
Here’s what I mean by “front loading”:
Strive to eat 3/4 of your calories by the time mid-afternoon comes around.
Let’s assume you’re on a 9-5pm type of work day. So you’d want to have eaten 3/4 of the total calories you need by about 3pm.
Front loading your calories does 3 things:
1. It helps to ensure you get all the carbs, protein and healthy fats into your day without relying on a mad-dash at the end of the day.
2. Front loading helps to increase the nutritional quality of your diet – ie, you’ll get the antioxidants, vitamins, minerals and fibre your body needs to combat inflammation that often goes along with prediabetes.
Hunger hormones will cause you to eat the whole tub of Haagen-Dazs, even though you just needed the right carbs earlier in the day.
3. It crushes cravings. You know when you go grocery shopping hungry and you can’t help but getting the chocolate bars, chips and pop for the kids, but really it’s for you? Hunger hormones will cause you to eat the whole tub of Haagen-Dazs, even though you just needed the right carbs earlier in the day.
Getting sufficient fuel into your body early on during the day gives your body healthy carbs, so your hunger hormones don’t come a growling.
If you’re struggling with not knowing when the heck to eat – or how many times a day you “should” be eating, leave that for now and focus on this strategy of front loading.
Want more tips, strategy and healthy recipes about prediabetes reversal?