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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
What is the best calorie split over the day?
What is the most appropriate calorie spilt / timings? Having recently read about the 'big breakfast diet' & also about eating every 3 - 4hrs to stabilise blood sugar levels, I'm now fairly confused about how I should be splitting my calories.
I'm currently maintaining, but looking to go back to weight loss, which means 1,400 calories. First plan is to cut back significantly on alcohol consumption, but beyond that I'm not sure what will be the optimal way to split calories to speed up weight loss.
At the moment I eat every 3 - 4 hrs, but do allow for a reasonably substantial breakfast of say 450 kcals. I have a sedentary job, but outside of work I'm fairly active, though my plan can lack consistency! To get it back on track, I'm planning to try for the following:
- cycle to work 3 - 5 times per week (30 min run on days I don't cycle)
- gym 2 - 3 times per week (40 mins weights)
- Ashtanga yoga class
- 1 other form: climbing / hill walking / longer cycle at the weekend
This isn't a change in activity level as such, just trying to get more consistent. Any suggestions for calorie split? Am I right to eat every 3 hrs or so? How do I ensure that what I'm eating supports my exercise routine & that I don't lose muscle?
A.
Our expert says...
Well, it sounds to me like you have a very well thought out plan, which you should certainly gain some benefit from!
To answer your question about splitting calories over the day, I am a great believer in ?grazing? rather than ?gorging? your food all in one meal or during the evening. This means splitting your calories fairly evenly over 3 meals a day with healthy, light snacks between meals, particularly if this is longer than 3 or 4 hours. So your current regime of eating every 3-4 hours is a good one and will help your blood sugar levels remain stable. Constant blood sugar levels mean that you tend to get fewer cravings, steadier energy levels throughout the day and more energy for exercising. Eating regularly also helps ensure you never get ravenous, lose all self-control and willpower and end up over-eating and regretting it ? a position most of us have been in at one time!
I, personally, also prefer to have a substantial breakfast rather than skimp on the calories, as I feel this really sets me up for the day and gives me a great energy boost in the morning. I also find I tend to eat less over the whole day by doing this.
It really is a case of finding out what calorie split works best for you and your lifestyle. I think if you stick to your preferred way of eating, reduce your calories overall, cut back on alcohol (as you have suggested) and get into a regular exercise routine, you will be pleased with the results! If you would like some advice that is more specific to your exercise plan, can I suggest you contact Kelly, our Fitness Expert? I wish you well.
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