PODCAST: More Meals Per Day Make Dieting Easier

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This podcast discusses how I’ve changed my diet from 2-3 daily big meals to 6-8 much smaller meals.

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Today‚Äôs podcast we’re talking about the number of¬†meals we should be eating each day. I used to eat maybe two or three meals¬†a day. Sometimes, I would eat breakfast, sometimes, most of the time, I would¬†eat lunch and then I would eat dinner and while at the time I really did not countmy calories, I would probably guess that each lunch had probably around I don’t¬†know 1,500-2,000, maybe more, calories and every dinner¬†probably had 2,000-something calories so I would end up with¬†about 4,000 to 5,000 calories a day out of two meals, so I¬†was stuffed. I was full. I ate a lot and it could’ve been more. I‚Äôm not even sure.

Christoph at 330 pounds and in 2013
Christoph at 330 pounds and in 2013

Sometimes, I ate breakfast. Those were probably a little smaller, but I‚Äôm¬†guessing probably around 800-1,000 calories.¬†perhaps and then again, I’m just guessing. When I was 330¬†pounds, my waistline, I was wearing a size 48 ¬†jeans. It just didn‚Äôt cross¬†my mind to count calories. I was in the mood for eating. I was in the mode to¬†gain weight at the time, so, then when I started to lose weight, down 130-something pounds, my lowest I made it down was to the 190s, 195,¬†which I haven’t been in quite a while, probably since¬†¬†seventh grade or something like that, so.

But then I changed the amount of¬†meals I ate per day. I went from two to three meals to six¬†meals. When you eat six meals a day, you really can’t¬†eat as many calories per meal. You have to really cut down on the per-meal calories. Plus calories overall. Could you¬†imagine if I eat six meals, 2,000 calories per meal? ¬†That‚Äôs 12,000¬†calories. I mean, that’s more than what a football player would eat a¬†day, right? A professional football player, I think they eat around 5,000-6,000¬†¬†calories per day. You really have to cut down the calories. Let me walk you through an example. It’s April 1, 2014, I‚Äôm in between jobs. I got¬†some time on my hands, went to the gym in the morning. I had a shake early in¬†the morning (170 calories.) I got home. I made some steaks, yes,¬†made some steaks for breakfast (584 calories).¬†Right there, I’m around ¬†800 calories or so for the day and I can eat around 1,900 calories a day if I don’t¬†work out. Today, I ¬†did the elliptical for 60 minutes and I lifted for 25¬†minutes. That’s got me up to around 2,800 calories now so I¬†can eat a little more, but each meal has to get smaller so I can have more¬†meals. Ten o‚Äôclock comes around, another small meal. I made another small¬†steak, yep. Really, just eating the meat from the freezer here today. Later on, I had some fruit. I had ¬†bananas. I had a protein¬†shake.

Each meal has to be small, but if you kind of space them out, every couple¬†hours, every two to three hours, it’s really doable and that keeos your metabolism¬†going. And you continue to feel full. You‚Äôre never¬†really starving.

I remember when I used to work an entire day without eating¬†lunch and I would work, and then I have a big meal at night and I thought that¬†was healthy. Turns out, that’s wasn’t healthy at all. In fact, I put I don’t know¬†how many calories in my body that night. Also, when you have these meals, eat¬†slower and just enjoy the meal and take in the food. That really helps to¬†feel fuller with each meal even when it’s smaller. The other thing that it does too¬†when we have smaller meals, when we get hungry at night, sometimes, I get up¬†at eleven or midnight or something like that, yes, I go to bed fairly early and you¬†know I have a snack. I would even call it a meal now because my meals are 200 to 500 to 600¬†calories. Sometimes when you work out¬†and when you’re at 2,200 calories after a good cardio for the day,¬†you actually have calories left for the day to have a meal, the new kind of meal,¬†late at night and you don’t have to starve. Don’t snack on high calorie foods that¬†was the biggest thing.

Sometimes we snack to snack. You’re not even hungry. Don’t do that either.¬†The other thing after your last meal of the day, your last planned meal of the¬†day, one thing that I found that works for me is to brush my teeth. Let’s say I¬†have a meal. I have something to eat at 7 or 6 and I’m planning on going to¬†bed at 8 or 8:30 because I’m going to the gym at 4:30ish the next¬†morning. I would go and brush my teeth because what’s the last thing that we¬†do before we go to bed? We brush our teeth, right. No more eating after¬†brushing your teeth. We’ll probably all remember that from our parents when¬†we grew up and that still holds true today that after I brush my teeth I’m less¬†likely to keep snacking so really, really important a good tip in my opinion: brush¬†your teeth. If you’re really starving at 10, brushing your teeth at 7 is not¬†going to make any difference. You‚Äôre still going to have a snack probably, but it is¬†something to keep in mind that, that helps.

The other thing too is have healthy¬†foods. Have foods that have the right amount of calories in the house. If I go¬†shopping and I buy high calorie stuff, I will probably eat high calorie stuff. If I¬†don’t buy high calorie stuff, if I buy fruits, if I buy lower calories kind of things,¬†guess what, that’s what I’m going to be eating. If I have something in the house¬†that’s a hundred calories or so calories, you know I’ve written about pickles¬†before how I like to eat pickles because they have no calories. I would eat them.¬†You know I’m hungry. I’ll eat them. If I don’t have it, if the only thing that’s in the¬†house is a 400 calorie piece of food of whatever, then, that’s my only option.

Small meals, six to eight meals every two to three hours, plan well, I¬†know that sometimes it’s really hard to have that many meals a day. I’m out¬†doing something running around and I’m not even in the office or I’m not at¬†home between 8 a.m. and noon, so what do I do? I bring a snack. I bring a protein¬†shake. I put it in a blender bottle. I take some water with me and then when I¬†have a minute, I’ll shake it up and I drink it. There’s a 170 ¬†calories or so right there. You got to kind of think about what kind of company¬†you’re in, too. Sometimes, it’s kind of strange to do that so a protein bar might be¬†better than a protein shake because it’s easier to eat, but you can always sneak¬†in a snack or a meal because they are small. They are not a big plate full of¬†food.

Hope that helps. Keep eating and exercising, just not excessively.

Christoph Trappe


Thanks for listening.