About Mini-Meal Diets

Mini-meal diets involve eating five or six small meals a day rather than three large ones, and eating about every three hours. This is not a quick weight-loss program, but a healthy long-term diet change. It can result in weight loss of about 3-6 pounds a month, for a significant amount over time. A mini-meal diet also helps maintain a desired weight after a more restrictive diet.

Identification

Mini meals are what we think of as small meals or typical snacks. Examples are a salad, a bowl of soup, a sandwich, some cereal and milk, an apple and a piece of cheddar cheese, or one piece of fish with rice and asparagus. The mini-meal will almost always be under 400 calories. A good rule of thumb is to choose a particular size of bowl or plate and only eat what fits there. The best mini meals include a combination of protein, carbohydrates and fat.

Benefits

A mini-meal diet is a perfect way to lose weight without taking drugs or spending money on special foods. It also is a way to lose weight without feeling hungry and deprived. You can eat anything you want to as long as it is in a mini-meal portion size. Mini meals keep blood sugar levels stable, without the rush of insulin the body produces to cope with large amounts of food in typical meals. This sort of insulin production also stimulates the liver to produce excess cholesterol.

Considerations

You're allowed to splurge and have a cheeseburger or other decadent treat for a mini-meal. A Burger King cheeseburger, for example, has just under 400 calories. However, switching to a mini-meal diet is a good chance to start paying more attention to eating healthy. Fill your refrigerator and pantry with healthy foods that you enjoy, and you'll be less likely to get in the car and go looking for junk food.

Features

Meals that can be eaten in more than one portion are ideal for this diet. For instance, you can cook up a big batch of lasagna or bake a pizza, and then eat it for several mini-meals. Another example is cooking a chicken and then eating one piece along with a small portion of potatoes, and having the same meal again for the next couple of days.

Recommendations

For the workday, you'll need some containers to divide up your food into mini-meals. Chop some fruit and vegetables, and cook up meat, rice and pasta, then simply graze the rest of the day. This works well at home, too, when you want to save time and not have to prepare food several times a day. Start carrying a small cooler in your car to bring healthy snacks wherever you go so you're not tempted to stop at fast-food joints or convenience stores.

Potential

What if you're going out to lunch or dinner? Portions are usually so large that it's easy to simply divide the meal in two or three portions as soon as it arrives. Plan ahead of time how much you're going to eat and bring the leftovers home for another mini-meal.