To restore balance and look and feel your best, a high-protein diet is most beneficial when you eat 3 meals a day.
The average person eats 2 – 3 meals a day, 5 days a week. For the rest of the week, we make do with what we can get by on, including junk foods, skipped mealtimes, and late snacks to fill the gaps.
Although you may feel full at the time, or that your cravings have been satisfied, the long-term effects of not eating correctly – and cheating to get by – are disastrous for your body. Unhealthy lifestyles and poor nutrition contribute to obesity, diabetes, and more.
Why We Need Food
Food evokes many things in us, including desire, dislike, envy, illness, and satisfaction. The act of eating is in itself a pleasurable pastime for most – although the mess preparing it is not!
Food is the fuel we feed our body. And when we don’t feed it right, we do more harm than good, often ruining all our hard work and effort to stay healthy.
Food is the source of the body’s essential nutrient intake. When food lacks nutritional value, we may as well be eating cardboard for all the good it does.
Awareness is the conscious act of being present and accounted for in your everyday activities, responsibilities, and interactions – not just with others, but with yourself, too.
Awareness of self means being conscious of what you eat, say, or do, and how you act when no-one is watching. These principles generally fall into the “philosophy” category of life and its events, but being mindful of self is a healthy, constructive, and rewarding experience that awakens your inner self and allows you to be more present in everything that affects you.
When you are more aware of your surroundings and the ripple effects of your actions, you are better placed to make informed decisions that work best for you, thus making you a unique individual who lives a life on purpose.
A great example of how this plays out is the food you feed your body.
Are you giving your body what it needs every time you eat? Do you eat 3 meals a day, or should you supplement your diet to get the necessary nutrition your body needs?
What Happens To Our Bodies When We Eat?
When you eat, your body digests the food you give it by mixing it with stomach acids and enzymes, which then breaks down the carbohydrates (starches and sugars) and converts it into glucose. Practically all the cells in your body use glucose – together with amino acids and fatty acids – for energy.
Glucose is also the main source of energy and fuel for your brain, directing nerves and chemical messengers to process the information you need to keep your body alive. Without glucose, your brain would starve and atrophy from lack of nutrients.
At every mealtime, you feed your body the plate of food in front of you, whether that’s a healthy breakfast cereal with yogurt, or a leftover burger from some fast-food joint. The problem with junk food is that it’s almost always drenched in unhealthy fats and oils, and it contains no amino acids.
Essential amino acids are those that your body cannot produce by itself and must therefore be sourced from foods. Examples of essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, and valine. Essential amino acids can be found in eggs, fish, mushrooms, legumes, quinoa, turkey, and beans, all of which are a rich ingredient list to choose from if you’re going to eat 3 meals a day!
Another essential amino acid, tryptophan is found in foods and is responsible for serotonin production – the body’s natural “happy drug”. To produce serotonin, tryptophan needs to cross the blood-brain barrier and convert to serotonin. This is only possible if the foods you eat are high in tryptophan, and if your body can adequately process and absorb what you’re feeding it.
Conditional amino acids are what your body uses during times of stress or illness. Examples of conditional amino acids include arginine, cysteine, glutamine, glycine, proline, and tyrosine.
Read more about amino acids and their benefits for your body at Medical News Today.
How Much Should We Be Eating Per Day?
Normally based on individual requirements, your RDA (recommended daily allowance) for minerals, vitamins, and supplemental dietary inclusions are an individual choice, sometimes determined by genetics, and at other times by lifestyle.
When an RDA cannot be established, an AI (or adequate intake) level is determined, and is based on the quantities an average (healthy) person would need to consume.
Your UL (or tolerable upper intake level) is determined by an aggregate or group of people’s maximum amount of a specific mineral, vitamin, medication, or supplement taken at any one time. UL is used when deciding on how much (or how little) of any given nutrient or nutraceutical any one person can tolerate, and usually causes no adverse or side effects from this maximum dosage.
Continue reading here:
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005) – National Academies Press Open Book Source
What Are Estimated Energy Requirements For Healthy People?
Estimated Energy Requirements (or EER) are average dietary energy intakes needed to maintain balanced energy levels in healthy people of average weight, age, gender, height, and physical activity levels to ensure consistent good health.
According to the British Nutrition Foundation, EER is determined by calculating your at-rest metabolic rate (basal rate or BMR), the thermic rate of food (TEF or thermic effect of food – the energy required to process food) and your levels of physical activity.
To maintain your current weight, keep these in balance.
But understanding TEF is crucial to how you maintain and control your weight. Two ingredients with equal calorie amounts are processed very differently when broken down into absolute macronutrients that your body can use (or store), says Adam Fisher, author, personal trainer, and online coach for Gains, a website with a wealth of information in the wellness and health niche.
In determining TEF, processed foods and junk foods are easier to digest, and require less energy during digestive and metabolic functions – thus contributing to weight gain.
A protein-rich diet contains the most macronutrients and is scientifically proven to be more filling and harder to process metabolically and digestively than either fats or carbohydrates. Proteins have a TEF level of between 20 and 35%, compared to processed foods (which weigh in at 10% or less), says Fisher.
More in-depth and large-scale research is needed to determine the RDA for collagen protein or any other protein, actually. When determining the amount of protein needed per person daily, maximum and safe upper limits (UL) are used to calculate daily requirements.
A protein-rich diet raises the TEF required to process the foods you eat. BMR – the amount of energy you need to keep your body functioning when at rest – determines the minimum amount of protein you need to stay healthy at resting rate.
In other words, what does your body need to breathe, think, sleep, keep your heart pumping, your joints working, your skin smooth and supple, and your health on an even keel?
Raise your TEF with Correxiko’s premium collagen protein powder range today, and see the difference in as little as 14 days!
What Happens To Your Body When You Don’t Eat?
Contrary to popular belief, supplements and nutraceuticals were never designed to replace your meals. Supplements are meant to supplement your diet and nutritional needs, and are especially beneficial in limited-ingredient diets where protein from bovine or marine sources is lacking – such as diets that contain no meats.
A plant-based diet – while high in protein – may lack complete proteins (such as those found in animal-based foods). What this means is that even though you may eat 3 meals a day, the nutrients your body is able to absorb and use are not complete nutrients, so you’re not getting a balanced diet.
And when you skip one of your 3 meals a day – or eat junk food instead – your body doesn’t get the nutrition it needs to keep your energy levels going. What this means is that your body starts taking nutrients already stored in other organs and cells to maintain the basic core functions it needs to survive.
Why Should You Eat 3 Meals A Day?
As a unique individual with unique needs, your body may be able to sustain itself over an extended 12 hours between just 2 meals a day, but consider the health implications of “starving” your organs during that time.
For one, your body peaks at intervals of 4 – 6 hours, depending on your activity levels and what you ate at your last meal. A meal with low or no nutritional value is not going to give you the energy you need to sustain core functions during that time, and results in cravings for more of the same.
Junk food and unhealthy cooking methods raise insulin levels and clear your system of just about every amino acid – except tryptophan. This is why a heavy meal will leave you feeling overly satisfied and drowsy.
The tryptophan generated by digesting your food now has a clear path to your brain via your blood vessels. In food addiction, this is also a primary cause for obesity, malnourishment, metabolic disorders (such as diabetes), disrupted sleeping patterns, and depression- or anxiety-related conditions.
In addition, some medical conditions (such as psoriasis) are affected by too many meals in a day. Psoriasis is an autoimmune skin disorder that generates additional skin cells in error. Diet and nutrition play a pivotal role in psoriatic flare-ups, and sufferers are advised to limit their calorie intake during times of great stress, when flare-ups could be at their worst.
In diabetes, for instance, what you eat makes a critical difference to the amount of insulin your body can or can’t use. Glucose levels are abnormally affected in diabetes type II, where the blood’s sugar levels are raised too high in an effort to get glucose into cells. A diabetic would therefore need to eat more than 3 meals a day, eat smaller portions, and watch the levels of sodium (salt) and sugars that foods add.
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How Protein Affects The “3 Meals A Day” Guideline
A 2018 study concluded that approximately 0.4g of protein per meal should be ingested at least 4 times a day, and be spread across 4 meals a day, to reach a minimum amount of 1.6g per day, with an upper limit of 2.2g per day.
Other researchers claim there’s no real evidence that eating 3 meals a day is a healthy lifestyle. Claims that fasting is good for weight loss are all well and good, but certainly not individualised to suit your specific nutritional needs.
As always, it’s not the amount of calories you consume that matters. It’s how your body uses what you put into it.
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Once you become involved with a Correxiko product, we know you’ll stay loyal simply because there isn’t a product out there that can compete on our quality and effectiveness.
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