As Emily was getting ready for the gym yet another day, she was looking at the mirror contemplating whether she should increase her meal frequency to get toned for better. She thought of asking her fitness trainer to throw some light on the matter. Her instructor advised her not to worry about meal frequency, but to put her focus on the diet macros and meal timings.
If you are into bodybuilding, you must be aware of some typical, contradictory questions- big meals or small meals? 3 meals a day or 6 meals a day? Meal frequency more important than meal timing and whatnot. Diet, is indeed vital for shaping and toning your body. To achieve a fit and strong body, you must keep some points in mind:
• Eating …show more content…
But depending on the type of body you want to build or maintain, you must develop a healthy diet plan including all the macros in an ideal ratio.
• Have a minimum of 1 gram of protein per pound of body weight in a day. If you are on a low-calorie diet, you must increase the amount to 1.5 grams.
• The carbs intake should be at least 0.5 gram to 1.5 grams per pound on a normal day. With intense training sessions, you must increase your carb intake to 2-3 per gram of body weight.
• Fat intake calculation is a bit difficult. To get the amount of calories from fat, you have to add the grams of carbs and protein and multiply the result by 4. Subtract the number from your recommended calorie intake and the final result, you get is the amount of calories you must consume from …show more content…
The Right Number of Meals in a Day:
Choosing a meal frequency that makes you feel satiated, less bloated and achieve your fitness goals is of utmost importance. An average adult must consume 1800 to 2400 calories a day. Now if you take 6 meals, every meal has 300-400 calories. And with 5 meals, it comes to 350-500 calories per meal, approximately. It means the number of meals is not important. The calorie content of what you consume matters. For example, if you need to burn 2400 calories in a day, it does not really matter what meal frequency you are following- 4, 5 or 6 meals. Having a meal with the correct macros is important.
Eat only when hungry is the best way to go. If you don’t feel like having breakfast or any other meal, skip it. Let your body feel the urge of having food, until then starve. During starvation, your body will burn the fat stores and get energy from these stores. This way, you can reduce the need of unnecessary snacking