There was a time when I ate 6 – 7 “mini meals” per day. I ate this way because I thought it was the “right” way to eat. Fad diets and trends encouraged me to eat frequently throughout the day promising that I could “rev my metabolism”, so I tried it, just like many others.
Did you know that the number of meals you eat per day doesn’t actually have an effect on your metabolism?
A nutritional study conducted in 2010 and published in the British Journal of Nutrition compared a meal pattern of three meals per day to a meal pattern of six meals per day in overweight adults. The two groups consumed the same amount of food over the course of the study; the only difference was the number of meals per day. At the end of the study, both groups lost weight and they found that there were no significant differences between the two groups. Therefore, it is safe to say, eating more frequently throughout the day does not “rev” your metabolism like trending diets led us to believe.
Personally, I want to eat in a way that doesn’t stress me out, and, to be honest, when I was eating 6 – 7 meals per day, I was STRESSED. I think it goes without saying that it wasn’t enjoyable lugging around containers of food with me all day long, especially when I was going to university and walking across campus several times a day.
One of my biggest passions in life is to help others develop a healthy relationship with food, a relationship that is stress free. I haven’t always had a positive relationship with food, but once I eliminated the things that stressed me out when it came to eating, my relationship with food started to drastically improve. I am now in a place where I have a positive and healthy relationship with food. Eating has become fun, enjoyable, and no longer stresses me out.
If you couldn’t guess already, I no longer eat 6 – 7 meals throughout the day. I now eat 3 – 4 times per day because this is what works best for me. Today’s recipe is perfect for those who don’t want to worry about eating frequently throughout the day. Chia seeds are rich in calcium, iron, omega-3 fatty acids, magnesium, antioxidants, and fibre. This is why these little seeds are perfect for those who want a satisfying breakfast that will hold them over until lunch. Chia seeds are incredibly rich in fibre, 1 oz. contains 10 – 11 grams, so they are able to keep you full for hours on end. I enjoy having this chia seed pudding for breakfast because it is filling and gives me consistent energy throughout the morning.
Basic Protein Chia Seed Pudding
1 cup almond milk
3 tbsp chia seeds
1 scoop Gnarly protein powder
In a jar with a lid (I like to use a mason jar), combine the almond milk with the chia seeds and protein powder. Secure the lid onto the jar you are using and shake until the chia seeds are dispersed. Allow the mixture to sit for 5 – 10 minutes and shake again. Repeat this process one more time and then place the jar in the refrigerator. Allow the chia seeds to soak up the liquid overnight. In the morning, the chia seeds will have absorbed all of the liquid and the mixture will be of pudding consistency. Top with fresh fruit, berries, nuts, or cacao nibs for extra nutrition. The topping options are endless – get creative!
Cameron JD, Cyr MJ, Doucet E. Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. British Journal of Nutrition. 2010 Apr;103(8):1098-101.