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How Often Should You Really Eat?

A common question I hear is “how often should I eat”, or “is it true that eating 6 small meals a day is important for fat loss?”

Let me get straight to the point. I’ve seen people exhibit ideal body fat and health when eating only once a day, and when eating non-stop all day. To a large degree – as with anything health related – it depends on the person. Having said that, in my opinion, eating 5-6 equally sized small meals is the optimal way to eat when first establishing or renewing healthy eating habits. The concept of skipping meals, whilst not necessarily a terrible idea, has been well and truly abused in that it often leads to uncontrollable hunger or cravings, which inevitably manifests itself in the form of a sugar overload. Call it grains, or fruit, or pasta, or candy – it all ends up as the same thing as far as your physiology is concerned. This approach to eating is a recipe for disaster – a vicious cycles of energy highs and slumps followed by less than ideal food choices.

How Your Metabolism Works

When creating healthy eating habits it helps to first understand your metabolism as a fire. The brighter it burns, the more effectively it is in fact burning body fat. In order for this to happen you need to regularly stoke the fire, and smart food (proteins, fats, plants and fiber) are the fuel to do just that.

Breaking The Rules

Of course it’s never as simple as a one paragraph answer, is it? As with most aspects of ideal health and fitness there are some exceptions. For example, you may have heard me mention that most people are intolerant to carbohydrate. I’ve found that the 25% or so people who can tolerate carbohydrate also tend to fare better on a less frequent meals than the typical 5-6 approach. I don’t have any science for this, it’s just my clinical experience.

Another exception lies in the following quote that I recently shared on my new Facebook page. It’s probably the best piece of nutrition advice I’ve ever heard.

“The body ignores constant stimuli. Changing everything constantly is one of the keys to success whether we are talking about training, diet, or supplements.”

Dr Rakowski

So how would that apply to meal frequency? Well, quite literally, in that regularly changing the structure with which you eat can help accelerate your results. Here’s how.

1. Make certain you’re not abusing your 5-6 meal habit in the first place. On questioning clients I commonly find out that rather than switching from 2-3 meals plus 2-3 snacks to 5-6 small meals, they’ve actually switched to 5-6 medium-large meals. Good quality or not, too much food is still too much food, and as I’ve recently been reminded, whilst hormonal reactions to food still reign supreme, calories do count. If you never ever experience hunger and excited expectation toward food, it’s a pretty safe bet you’re eating too much.

2. Consider fasting as part of a healthy approach to eating. Intermittent fasting (IF) is something I’ve recently started investigating in more detail after briefly looking into it last year. I like what I’m reading and it’s already been backed up in that recently a client whose body fat had been quite stubborn introduced IF and dropped 2 percentage points in a month. There were a couple of other changes to her regime, but still. I thought it interesting, and I’d say it’s well worth considering. Expect to hear more from me on this topic!

3. Let go of needs, musts and shoulds. As Johnny from The Lean Saloon put it,

“People believe they need to eat this or that, or eat like this or like that, when (sometimes) they simply don’t need to eat. Eating needs have been mutated so much through the generations that we no longer know its true meaning.”

A great point, and probably the most take-home one of today’s article. We’re all different, and on top of that our individual food requirements will constantly vary depending on activity, stress, health and so on. As such, the most worthwhile endeavour is learning to listen to your body. It’s tough enough to do that when you’re constantly inundated with nutrition ‘laws’ from a myriad of sources, but near impossible to do if you rigidly follow a dietary structure without ever stopping to think about the type and amount of food you intrinsically crave. I don’t know if I’d agree to letting structure fly out the window all the time, which is why I still think 5-6 small meals per day is a great starting point. My feeling – and what I’ve found to work effectively – is that once healthy eating (food choices) habits are established then you can loosen the reigns up now and then and trust yourself to eat as and when you actually require fuel rather than as and when the clock tells you.

When it comes to meal frequency what has/hasn’t worked for you? Do you have any questions on the topic that I didn’t cover in this post? Comment below!

 

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/