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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!

PS

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

Okay. Imma gonna get straight up on your ass about what needs to be said here, because obviously SOMEBODY needs to hit the damn truth button on this shit!!

Straight up from the gate up, you do NOT make money because of Facebook.

Because of Instagram.

Because of email.

Because of ANY of this shit.

You make money because of who you are and what you decide and make NON-NEGOTIABLE, period, The End!

As you may be aware, in the last day or so Facebook and Instagram went down down down OH so far down.

After a few obligatory ‘stop the world!’ messages to my team and friends (which resulted in a serious convo with one of my soul sisters as to whether we’d now have to become porn stars instead), I got back to business.

The business of posting and selling shit on Facebook, which is admittedly a big part of what I do each day???

Nah … the business of being ME, because THAT is what I actually do each day, and also?

It’s what gets me paid.

Funnily enough, as is often the way with these things, just yesterday somebody was making smart-ass comments to me about how all the coaches would survive if there was no Facebook or Instagram.

“How would they survive?”, I asked myself.

“Well, I have no idea how THEY would survive but I sure as shit know how I would survive:

Very fucking well indeed, thank you very much, because that is who I AM”

Word to the wise:

A) I was making serious money long before I used Facebook for it.

Allow me to say it again for those in the back: YOU MAKE MONEY BECAUSE OF WHO YOU ARE AND THE LEVEL YOU VIBRATE AT.

Vibrate?

It’s an energy thang baby, a frequency shiz niz, it’s just who you ARE and how life works for you.

Handy hint —> the level of wealth you enjoy or moan over now is already just a direct reflection of your frequency, and expectations. It ain’t got jack shit to do with what you do, and it certainly is not a product of which tools are available to you.

It is a product of YOU.

When the socials went down today it was FASCINATING to me to observe the response that came through in the in-between-y bits when people managed to post something.

People worrying about how it would impact their business, or feeling in some way handcuffed.

This is crazy! It’s fear-mongering at its worst and it’s an absolute SHITTY mentality as far as belief systems around where results come from.

Do you know what I felt, when I realised we couldn’t use Facebook as normal for our biz stuff?

EXCITEMENT.

It took a minute to click in, but I found myself getting all wriggly and lit up with excitement.

I love a damn challenge 🙂

And since I also choose to believe that everything is happening FOR me, I also took personal responsibility for this occurrence.

Obviously FB and Insta had gone down in order to force me to finally pull my finger out and learn how to go live on YouTube.

But mainly – hell YEAH to the opportunity to get creative!

Probably taking the whole thing a little bit too far, as I worked my way through some sprints on the rower post HIIT weights session, I started to imagine what would happen if Facebook was TRULY GONE AND NO LONGER OF THIS WORLD.

I got MORE excited with each second that passed (which makes me remember how damn BORED I get as soon as I know how to easily do something aka make money all day err day on Facebook), and I also found myself AUTOMATICALLY GOING INTO ZAG MODE.

Zag?

You know, like ‘When They Zig you Zag’. A classic, if ever there was one!! Thank you Dad, for always having all the BEST books on your bookshelf for me to start reading from 10 or 11 years of age!

See, I have a belief system which works rather well for me and I guess is just part of who I am –

I believe that things ALWAYS work out perfectly for me, and are always done FOR me …

I believe I am always on path …

I believe I always make the right decision, so therefore I never have to beat myself up, I just wait for the lesson –

AND

(drumroll)

I believe that my outcomes are predicated only by my choices, and that there is nothing I EVER need in order to get or maintain or ONLY improve on an existing outcome.

It’s this mindset that causes me to wonder what TF it has to do with anything when people say things like they can’t be in shape ’cause they have kids or just had a kids … or ’cause they can’t get to the gym (for example)

And it’s also this mindset that causes me to KNOW that the money I make and the impact my soul work has in the world has NOTHING to do with what tools or platforms are available to me or working.

I programmed myself a long time ago to IMMEDIATELY swerve if something was no longer serving me or working for me. It’s this part of my mind which therefore right away started coming up with creative and imaginative solutions for how business would OF COURSE carry on (and improve!) with or without social media.

And it’s also this part of my mind which of course right away finds a way to monetize the damn thing and turn it into epic and highly helpful content for you, aka this workshop!

It’s just how I think, and who I am. I am simply unavailable for NOT moving forward, and nothing will ever ever EVER make me believe that I have to depend on anything outside of me for my results.

So why a whole damn workshop on the concept?

Well, it’s more than that, isn’t it?

It’s a mindset of believing that you always get what you want.

It’s a mindset of believing that everything always works out for you.

It’s a mindset of believing that NOTHING can stop you.

That everything is working in your favour.

And?

That you can monetize ANYTHING, any time you choose, and with no ‘requirements’ in order to do so!

I don’t have to tell you that obvs the outcomes you get directly follow and reflect your mindset and your beliefs!!

Here is what else, as well:

This is not just about making money any time, from any thing, and knowing that even with challenge or things going wrong you only THRIVE and EXPAND!!

For me this goes hand in hand with duh – I get to do all of that on my terms.

By having FUN, and being in FLOW, and with ease.

In fact, the more money the more ease!! #justhowitis

That I can literally click my fingers and money shows up for me, meanwhile I’m just over here doing ma thang.

Speaking of which –

I think it’s about time I shared exactly what I currently DO all day, yeah? And how I do it / fit it all in / honour ALL the areas, PLUS manage to spend so much time sitting on my ass doing sweet FA!

In other words … !

Let’s hang out together this weekend!!

Introducing:

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

> It’s happening Thursday March 21 at 11.30am Brisbane time (Wednesday 9.30pm NYC / 1.30am London, UK)

> All fully recorded if you can’t attend live

> ALL your questions answered (either live during the workshop, or afterwards in the group if you can’t attend live)

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

What We Will Be Covering!

1) How to Monetize ANY Situation, Including But Not Limited To:

* When social media or any typically depended upon platform goes down (including examples of how I have down this several times, to the tune of tens of thousands)

* Hater situations (including examples, again multiple times, again tens of thousands of dollars)

* When you make a fool of yourself / something embarrassing happens or you screw up (also examples! also lots and lots of lovely moolah)

* When people ‘screw you over’ (ahem, we will talk about this) or desert you (also examples! more money!)

* Basically how to turn any and all life situations, moods, changes of the moon, emotional ups and downs, real life SHIT, to money!

2) Why the ‘When Shit Happens’ times are often the BEST times to make money, aka this is where I teach you what it really means to understand human psychology in terms of SALES, and the mindset of being an actual IN THE FLOW entrepreneur, who ALWAYS sees opportunity and jumps straight on it

3) When NOT to Monetize (okay that one you can have for free – never!!)

4) Understanding Where Money Really Comes From – and aligning yourself TO the frequency of wealth, such that you can literally NOT.BE.IMPACTED by anything that 99.99% of people think will cost them business

5) Money Vibration Principles Revealed (… my own personal philosophies and things that I live by / instil into my being around this, including my own daily practices)

6) Coding For Success

* How to ALWAYS have an endless stream of ideas

* AUTOMATIC continual unleashment of creativity and imagination, especially in so-called times of struggle

* Seeing past problems and accessing higher self in order to always know the answer, and how to move forward

7) Programming to Upgrade – the beliefs, energetic states and emotional patterns you require in order to be this person, have all this work for you, ALWAYS see and have the ability to act on the shit that will most pay off

The ‘Do What You Want All Day’ Bit:

* Exactly how my typical day flows and how I operate for maximum efficiency of time, energy, mental acuity, soul connectedness, etc

* Getting it all done as a busy entrepreneur (and single Mum, in my case) who also refuses to operate at anything less than EXCELLENT in terms of self-care, fitness, fun, playtime, etc

* Exactly what I do all day, broken down to the detail, to helm this becoming-8-figure-empire

* Exactly what I do NOT do all day, either it just gets ignored (hint: a LOT that most online marketers think matters!), or I let other people do it for me

* Calling in soulmate support, even long before you are ready to afford it

* Optimizing energy, focus, personal power, happiness, general flow. Aka mindset and also brain / nutrition hacks and so on

* TIME MANIFESTATION. OH YES IT IS A THING.

AND, while we’re at it, we will also be talking INSTANT MANIFESTATION. The exact process I use to bring the future into the NOW, by clearing all blocks existing between its reality in the quantum and its physical manifestation in the now!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

PLUS!

I’ll be doing this ‘Rapid-Fire’ Session at the end!!

1) What it really means to be magnetic online – hint: it’s not about having a pretty and polished website or online presence!

2) Bringing the ‘in private / behind the scenes’ version of you to the public

3) Unapologetic messaging and soul baring to call in your true #soultribe

4) Audience quality vs quality, and active elimination of those who don’t ‘HELL yes’ on your content

5) People don’t buy your products, they buy you. No – people don’t buy you, they buy your energy!! What that means and how to let it out

6) Being real about where you need to take care of YOU in order to be able to show up and shine fully

7) Keeping a laser-focus and tunnel-vision on your own path, and having the courage to pave the way that feels right for you even if it’s not been done before

8) Discernment to walk the line between being polarising and positively outrageous as opposed to just a hot mess 🙂 Scaling and magnetizing FROM the chaos of creativity and following the true artists way!

9) Knowing which ideas to work, what will sell, and how best to sell it so that the entire launch and selling experience is fun AND rewarding for both your audience and you

10) Creating hell yes offers that make them scream yes!

I know!

This workshop is off the HOOK already, and we haven’t even accounted for all the random shiz which will be coming out of me!!

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Don’t forget the bonuses >>>> !!!

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!

What are you waiting for? You KNOW that if you apply even ONE tip of the approximately gajillion I’m sharing here you’re going to 100x your investment back! Which is why I am even EXTRA excited to be able to give this to you at such a low price, as per the commandment of my soul!! Plus it’s fun 🙂

Okay then! See you IN there baby!

GET YOUR PLACE NOW! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

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5 Comments

  1. Great post, addressing the phenomenon of individual differences, yet with a finger firmly on guidance and structure.

    In the past I’ve competed in a bodybuilding competition (won my weight class and overall) by eating frequent smaller meals.

    I’ve also gotten crazy lean on a high-carb/low fat diet one summer.

    Another summer I also got crazy lean on a low-carb/high fat/high protein diet.

    These days I remain crazy lean year-round by incorporating regular intermittent fasting in my lifestyle, while eating mostly wholesome food but still enjoying stuff like chocolate, cheesecake, and sweet potato fries. 🙂

    I believe that — precisely as you wrote — total caloric intake is the primary determinant of body composition. There are many ways to get there, and they’re all effective at getting the body lean.

    To me the key is to find a way that is reasonably low effort, healthy, and sustainable.

    In my experience, and with accumulating evidence (though not proof), a lower intake of refined carbs may improve satiety, decrease hunger, and offer a very slight metabolic advantage. This improves calorie control and enhances fat loss.

    I believe all of this falls in line with your message.

    Best,
    Johnny

  2. Kat Eden says:

    Fantastic comment Johnny, thanks for chiming in! I’ve gotten lean before also on high-carb low-fat. For me that approach was a real struggle in terms of energy and wellbeing … for that reason the high-protein, high-fat approach is infinitely preferable now (as well as for health reasons), but IF is a new and very appealing tactic that I’m working on now!

  3. Carla says:

    I find as long as I keep my protein and fat levels high, I don’t have a problem with overeating. Its when I skip meals, eat carbs, etc is when I start having issues.

  4. Kat Eden says:

    I’m the same 🙂

Comments are closed.

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