More is Better Meal Plan

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More is Better Meal Plan to Rev-Up Your Metabolism

Creating a Meal Plan
Creating a Meal Plan

Most of us have met one of those people who just seem to have a fast metabolism

. They seem to be able to eat anything and any amount of food they wish and never gain weight. Some people are like that when they’re young. As they age, they find the pounds start to pile up. And then there is those of us who never did have a fast metabolism. We fight the battle of the bulge our entire lives. This is when the more is better meal plan can help rev up your metabolism.

There is even a syndrome titled, “slow metabolism syndrome” for people who truly eat very little. They may exercise  like crazy and STILL can’t lose weight. You can eat the right foods and work out daily but if your metabolism is slow, it’s like swimming upstream.

Whichever category you’re in, and whatever age you are now, you can still help rev up your metabolism. The secret lies in eating several smaller meals throughout your day.

On a more serious note, missing meals and then later binging on huge meals is a bad habit. You ingest processed carbohydrates and fatty foods. These can lead to the development of Type-II diabetes in those with the genetic predisposition.

How Many Meals for My Meal Plan?

You want to try to boost your metabolism by eating smaller meals throughout the day? The most successful approach is eating approximately one small, healthful meal every three waking hours. When frequent eating is combined with the right food choices, your body will begin to increase your metabolism naturally. Practicing this approach along with weight training exercises can also help you develop more fat burning muscle mass.

In addition to revving up your metabolism, increasing energy and gaining lean muscle, you’ll also find yourself less likely to get cravings.  You also won’t be as inclined to embark upon binge eating episodes. For most, this would come out to six small meals per day. If that sounds like too much for your meal plan, five works quite well, also.

Two simple facts of physiology explain why this approach works so well:

  1. It takes about 3 hours to digest one small meal.
  2. Protein (amino acids) last about 3 hours in your bloodstream.

ManMeal plan for men. The average male daily calorie requirement is around 2400 calories. Take that 2400 calories and spread them out into five or six small meals that equal 400 to 480 calories each.

Meal plan for women. The average female daily calorie requirement is around 1500 calories. Take that 1500 calories and spread them out into five or six small meals a day that equal 300-350 calories per meal.Healthy Woman

Practicing this approach will help your body increase energy, accelerate muscle growth, and speed up your metabolism. All without fat storage. Frequent eating can actually allow you to consume up to 50 percent more calories without storing an ounce of it as fat!

The Why and The How

When you go for long periods of time without eating anything, you’re actually sending your body signals that put it into starvation  mode. This can lead to a catabolic state.

Catabolic state. Destructive metabolism; the breaking down in living organisms of more complex substances into simpler ones, with the release of energy.


In the end, you accomplish something you don’t want. Slowing down your metabolism.

The Flip Sides

On the flip side, eating a meal plan of only 1 or 2 small meals daily can be disastrous. This can cause serious damage to your metabolism. Trying to eat 7, 8, 9 or more is going too far. You only succeed in piling food on top of undigested food, which turns into fat. It’s important that your food gets fully digested and assimilated. And of course, there is always the potential to eat too many calories in a day.

The Bottom Line

Five or six small meals a day will accelerate your body’s natural rate of calorie burning. Missing meals slows down your metabolism, causes muscle loss and triggers your body’s starvation responses.

Author: Jeni

Certified by the Professional School of Fitness and Nutrition in March, 1995; honored for exemplary grades. Practicing fitness and nutrition for over 20 years. Featured in the Feb. 1994 issue of "Shape" magazine. Featured in Collage in the spring issue of 1995 Low fat recipe's published in Taste of Home, Quick Cooking, and the Milwaukee Journal-Sentinel, among others. September, 2001: Featured in "Winning The War on Cholesterol" By Rodale Publishing