EAT,TO BE FIT…


At this point you pretty much have every major aspect of your ideal diet plan figured out.

You know how many calories to eat a day, how many grams of protein, fat and carbs to eat a day, and you have a good idea of which foods should (and should not) most often provide those nutrients.

So, you basically know the full details of the diet plan that will allow you to reach your specific goal (losing fat, building muscle, being healthy, etc.) as effectively as possible.

What you need to figure out now is how to actually organize your diet and structure your meals.

What I mean is…

  • How many meals should you eat a day? (3 meals? 6 meals?)
  • How often should you be eating? (Frequently? Infrequently? Every 3 hours exactly?)
  • What size should each of your meals be? (Big? Small?)
  • When and at what times should you eat those meals? (Early? Late?)
  • Are there certain times you must avoid eating and certain times you must eat? (Night? Breakfast?)

Those are all damn good questions. Let’s answer them…

The MOST Important Part Of Organizing Your Diet

Believe it or not, I can answer every single one of the questions above with one simple statement.

Don’t think I can do it? Alright then, check this out…

Whatever will make you most likely to consistently eat the way you are supposed to eat,THAT’S how you should eat. Whatever is most convenient, enjoyable and sustainable for YOU is the exact way YOU should organize your diet.

Why? Because the thing that matters most in your diet plan is your total calorie and nutrient (protein, fat, carb) intake each day.

Once that has all been set to ideal levels (like we’ve done throughout this guide), everything else is just a minor detail that should be set up in whatever way makes you most likely to consistently stick to it.

Confused? Skeptical? Think I’m just flat out wrong? Don’t worry, it’s cool.

It just means I’m going to need to destroy a few common diet and nutrition myths. This is going to be fun…

The Myth Of Meal Frequency: How Many Meals A Day?

Raise your hand if you’ve ever heard that you need to eat 6 smaller meals a day. Or that you need to eat every 2-3 hours exactly. Or that eating smaller meals more frequently is better than eating larger meals less frequently.

Now raise your hand if you’ve heard that the #1 reason for eating like this is because it will “speed up your metabolism” and therefore improve your ability to lose fat, build muscle, prevent fat gain, and more.

I’m going to guess that a whole lot of hands just went up.

The funny thing is… it’s all bullshit!

And that’s scientifically proven bullshit, I might add.

Virtually every single person in the nutrition field has at some point suggested that eating 6 smaller meals a day (with a frequency of every 2-3 hours) was more beneficial than eating 3 larger meals a day (with an obviously lesser frequency).

Hell, articles I’ve written prior to 2007 may still contain such recommendations. (Updating them is on my to-do list.)

The thought was that since the process of digestion burns calories (aka the Thermic Effect Of Food), we would burn MORE calories by eating MORE often. We’d “increase our metabolism” and all sorts of wonderful things would happen as a result.

Unfortunately, NONE of it turned out to be true.

Numerous studies have been done over the last few years looking specifically at meal frequency and its effects on metabolic rate, weight loss, and other similar areas.

In every case, the conclusion is always the same: there is no significant difference whatsoever in terms of “speeding up your metabolism” or any similar meal frequency voodoo.

Whether you eat 6 smaller meals a day, 3 bigger meals a day, every 3 hours exactly, more frequently, less frequently… none of it makes any difference in the end.

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