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Eat meals and snacks at regular times every day (See Possible Strategies) Less tendency to over eat next meal Particularly if meal is higher fat Less probability to eat easily accessible calorie dense snacks Regular eating may keep metabolism high Particularly digestion of higher fiber foods Thermoneogenesis: calories converted to body heat Maintains energy level throughout day Potentially higher caloric expenditure during activity Improve serum profile Reduced fasting circulatory concentrations of cholesterol, low-density-lipoprotein (LDL), and apolipoprotein B (Jenkins 1989, Jones 1993) Reduced circulating insulin concentrations (Jenkins 1989. Jones 1993) Reduced mean 24-hour urinary cortisol excretion (Jenkins 1989) Possible decrease of BMI and waist circumference over time Girls with a lower initial frequency of eating had greater increases in BMI and waist circumference across 10 years of adolescence (Ritchie 2012). Eat higher carbohydrates meal (with protein) very soon after exercise (See Guidelines) Improves post workout recovery (Niles 2001) Faster rate of muscle glycogen re-synthesis 50% more glycogen can be stored (Friedman 1991) Improved performance in subsequent exercise Less muscle damage Increased protein synthesis Nearly 3 fold increase (Levenhagen 2001) Decreases post exercise cortisol levels Increase lean muscle mass (Esmarck 2001, Holm 2004) Decreases risk of injury (Flakoll 2004) Eat fruits or vegetables Source of vitamins, minerals, fiber, and phytonutrients See Vegetable and Fruit Color Codes See benefits of cruciferous vegetables May spare calcium and glutamine See balancing dietary pH Eat high fiber foods (Possible Strategies) Less tendency to eat calorie dense foods By filling up on vegetables, fruits, beans, and whole grains Fiber can decrease the absorption of dietary fat Fiber acts a barrier in the intestines May help stabilize blood sugar levels See fiber's effect on insulin studies Helps prevent constipation by adding mass to stool Also see fiber's other health benefits Decrease fat (Possible Strategies) Too much saturated fat or hydrogenated fat may increase risk of heart disease and certain cancers Lower fat food are less calorie dense 4 Calories per gram of carbohydrates and protein 7 Calories per gram of alcohol 9 Calories per gram of fat Dietary fat is more likely to convert to body fat than carbohydrates or protein It takes 20% more energy for the body to convert carbohydrates or protein to body fat than it does to convert dietary fat to body fat Less tendency to over eat Particularly if previous meal or snack is small or skipped Fat is more palatable Also see: Dietary Fat and Appetite Control Also read counter argument Limit sugar consumption (Possible Strategies) Chronic sugar consumption has been linked to obesity and metabolic syndrome See High Fructose Corn Syrup Q&A See Sugar: The Bitter Truth video seminar Eat a variety of foods from each food group every day Better insures ingestion of all essential nutrients Decreases risk of developing food intolerances See Dr Serrano Interview References Jenkins DJ, Wolever TM. Vuksan V, et al (1989). Nibbling versus gorging: metabolic advantages of increased meal frequency. N EngI J Med. 321, 929-34. Jones PJH. Leitch CA. Pederson RA (1993). Meal-frequency effects on plasma hormone concentrations and cholesterol synthesis in humans. Am J Clin Nutr. 57, 868-74. Ritchie LD (2012). Less frequent eating predicts greater BMI and waist circumference in female adolescents Am J Clin Nutr. 95(2), 290-6