Portion Sizes, Meal Timing, and Frequency

Question 1

For fat loss:

Answer 1

Eat less than 10% of calories from saturated fat.
• Distribute carbs, protein, and fat throughout the day.
• 4-6 meals per day; helps control hunger, minimizes blood sugar fluctuation, and increases energy.
• Avoid “empty” calories and highly processed foods.
• Drink a minimum of 9-13 cups water daily.
• Weigh and measure food.
• Diets under 1200 calories per day need physician supervision

Question 2

For lean mass gain:

Answer 2

Eat 4-6 meals per day.
• Spread protein intake throughout the day
• Ingest carbs and protein within 90 minutes of exercise to increase recovery and protein synthesis.
• Do not neglect carbs and fat.

Question 3

For general health:

Answer 3

Select carb sources that are low-glycemic and high in fiber.

• Total calorie intake and burn in a 24-hour period dictates weight lost or gained.