Updated: Oct 4, 2022
Quite often everyone assumes they are over eating. and that this is the sole cause for them to stall on shedding those unwanted pounds. I would say about 90%,-95% of the people that come to see me are not eating enough! Most people generally assume that they are eating plenty because they feel full most of time or they are bloated quite often. Generally this is because of the lack of variety/nutrients in the foods people are choosing daily to eat. This causes gut health issues as well as inflammation in the stomach. What most people are experiencing when they say they are full is their body's inability to digest food properly and inflammation.
Our bodies adjust to the stresses we put on it and the foods we put in it. If you regularly go all day without eating an adequate amount of calories, your body is going to respond to that. Its going to respond in a way that slows your metabolism down. The reason your metabolism is going to slow down is because your body has no idea when its going to get fed again. So naturally your body is going to try and savor the little food its getting. If the metabolism stays high while your eating little amounts, you're body is going to burn through that food quickly and start looking elsewhere for energy sources, like the nutrients stored in your muscles.. This is what we call catabolysis and this is not good. This is your body in starvation mode and its not going to go down without a fight. So in return its going to turn to all your hard earned muscle for energy to "stay alive".
Lets look at a typical diet for one day to give you an example of how most people in my experience eat and roughly how many calories it really comes too. As a side note, I never allow any client of mine to eat below 1000 calories once we start. That is the very minimum for what I'll allow them to build up from if needed.
6-8 A.M Breakfast: 1 coffee with creamer and toast with peanut butter ( 310 calories )
10-12 P.M Lunch: sandwich with a pop (300 calories) or 4-6 oz. chicken w/veggies and 1/2 cup rice (300 calories)
3-4 P.M Afternoon Snack: protein bar (150 calories)
6-9 P.M Dinner: frozen dinner (300 calories) or Nothing (0 Calories)