The Ultimate Eating Routine for Your Body
When it comes to fueling your body, consistency should not be overlooked. In this blog, we'll explore the importance of regular eating intervals, the role of carbohydrates as the preferred source of energy, and the significance of honoring your body's hunger cues. We’ll also talk about situations where eating when not technically hungry, may be necessary. By adhering to a regular eating routine, you can experience increased energy levels and enhanced focus throughout the day. So, let's dive in and discover the key to optimizing your body's fuel intake!
Let's dive right into the heart of the matter! It's time to talk about a vital aspect of your daily routine: snacking. In my humble opinion, I strongly suggest indulging in delicious treats every 3 to 5 hours throughout the day, give or take.
Why am I so insistent on this recommendation? Well, my ultimate objective is to provide your body with the perfect amount of fuel, the kind that it craves. Just imagine feeling energized and incredibly focused from the moment you wake up until the day's end. That's the ultimate goal!
By adhering to a regular eating interval of 3 to 5 hours, you ensure that your carbohydrate levels never plummet too low. And why is that important, you may ask? Because carbohydrates are your body's preferred fuel source, the powerhouse that keeps you going strong, no doubt about it.
Carbs Are Our Preferred Source of Energy
Now, let's dig a little deeper into how this all works. When we consume food, our body breaks down the carbohydrates from our meal and sends them cruising through our bloodstream. The hardworking cells in need of an energy boost happily gobble up these carbs, while any excess is stored away for later use.
Speaking of storage, our trusty liver plays a crucial role in this fuel management system. It acts as the main storage tank for carbohydrates, holding approximately 100 grams of glycogen. Between meals or snacks, the liver generously releases carbs into the bloodstream, ensuring the rest of our body remains adequately fueled. However, here's the catch - this glycogen supply from the liver can only sustain us for about 3 to 5 hours. Unfortunately, it's not an infinite source of fuel.
When our liver's glycogen stash runs dry, our bodies turn to the muscle stores for energy. But hold your horses, because these 500 grams of glycogen in our muscles are strictly reserved for them. It's like a packed snack that's off-limits to other hungry tissues!
Here's where things get interesting. While our muscles do store carbs, they aren't particularly efficient at using them for energy when we're in a relaxed state. They primarily rely on this fuel during physical activity or exercise. Remember when we talked about our body's preferred energy sources? Well, muscle glycogen isn't one of them in non-active moments. So, what happens once our readily available carbohydrate stores are depleted? It's time to replenish them, and once again, carbohydrates come to the rescue!
Now, let's briefly touch on protein and fats. While protein does provide us with energy - 4 calories per gram, just like carbs - our bodies prefer to utilize protein for building purposes. We're talking about the construction of new skin cells, red blood cells, hormones, and even muscle cells. Although protein can be transformed into energy, it's not its primary role.
On the other hand, fats are excellent sources of energy (and building blocks for hormones) in our bodies. Picture them as the big logs on a campfire, providing a slow and steady release of energy. However, fats work best when paired with carbs, which are more like the twigs and sticks of that fire.
Now, let's address the elephant in the room – carbs often get a bad rap. Many of us may feel guilty or overwhelmed when we experience carb cravings. But let me set the record straight: carbs are necessary, and there's a reason why you might be yearning for them. If you want to delve deeper into this topic, I highly recommend checking out the article "Embracing Carbs: Unleashing the Energy Within!”
Using the Clock as a Flexible Guideline Rather than a Strict Rule.
Our bodies generally thrive on regular meals every 2-5 hours, especially within the first few hours after waking up. It's important to note that this isn't a set-in-stone rule, but rather a guideline based on our understanding of how our bodies function. Think of it as a way to work with the basic physiology of our amazing human machines. You see, it takes roughly 2 to 5 hours for our bodies to digest the food we consume, release glucose (our cells' fuel), absorb the glucose, and then require more of it (similar to how cars need fuel).
If you've been dieting or restricting food for a long time, having some structure and permission to eat in a rhythmic manner and ensuring you eat enough can be quite beneficial. On the other hand, there are those who may have followed strict diets in the past, where they had to strictly adhere to specific eating times. For those individuals, learning to build skills around not relying solely on the clock can be incredibly helpful. The beauty of intuitive eating is that, regardless of your past experiences, it offers a framework that you can adapt uniquely to find what works best for you.
So, instead of feeling confined by strict meal times, why not embrace the flexibility of using the clock as a loose guideline? Trust your body's cues, honor your hunger, and discover a way of eating that truly supports your well-being.
What if You Don’t Feel Very Hungry During the Day?
In the realm of intuitive eating, there's an essential aspect that often goes unnoticed amidst the noise of social media and public discussions. Have you ever stopped to ponder what happens when you lose touch with your hunger cues? At first glance, relying solely on the clock or time to dictate your eating patterns may appear rigid and disconnected from your body's needs. However, there is actually a hidden intuitive element to this approach.
Numerous factors can throw your hunger cues off balance. Whether it's the whirlwind of falling in love, the struggles of eating disorders or disordered eating, mental health conditions like anxiety and depression, inadequate nourishment, disabilities, traumas, chronic dieting, injuries, gut disorders, limited food accessibility, or countless other variables – they can all disrupt your ability to accurately sense hunger.
Given the wide range of factors that can interfere, interrupt, or even disconnect you from your hunger cues, depending solely on them and waiting for undeniable signals of hunger isn't always foolproof. It's crucial to acknowledge this reality. That's where using the clock or time as a guide can come in handy. Embracing this approach allows us to navigate the complexities of our unique situations and foster a healthier relationship with food. It's about finding a middle ground between honoring our body's internal cues and recognizing when external cues can be helpful.
By incorporating both internal and external cues, we can regain a sense of balance and restore harmony to our eating habits. It's not about abandoning our intuition but rather incorporating a practical tool that complements it. So, the next time you find yourself questioning whether it's time to eat, remember that there's more to the story than just your internal hunger cues
What if You Find Yourself Getting Hungry More Often?
It's important to understand that experiencing increased hunger frequency is completely normal and nothing to worry about. In fact, it's not uncommon to feel hungry more frequently than the suggested 3-5 hour intervals. Remember, those time frames are merely general guidelines, not strict rules set in stone. If you've been restricting your food intake due to a diet or weight loss goal, it's essential to recognize that your body has the final say in how it catches up on nourishment, not you.
It's crucial to let go of any self-judgment and give yourself permission to eat. Although it can be unsettling and frustrating, trust me when I say that this intense hunger phase is only temporary. Once your body reaches a point of being properly nourished, it won't need to signal hunger as frequently, and those overwhelming cravings will subside. If you're currently experiencing this phase, rest assured that it's a common part of the initial stages of the process. In fact, we discuss it extensively in, Freedom From Dieting, my group coaching program.
What is Practical Hunger?
Let's talk about the concept of honoring your practical hunger, which is one of the four types of hunger in intuitive eating (the other three are physical hunger, taste hunger, and emotional hunger). Practical hunger occurs when you may not feel hungry at the moment, but you recognize the need to eat in preparation for anticipated physical hunger, especially when you might not have access to food later on.
Here are 4 instances where honoring practical hunger can be beneficial in intuitive eating:
Imagine you're heading into a situation where you won't have access to food for more than three hours, such as a plane flight, back-to-back meetings, or a lengthy seminar. In such cases, it's important to nourish yourself in advance.
If you're about to engage in a demanding workout, you know that your body requires fuel to perform at its best. Honoring practical hunger by eating beforehand can provide the energy you need for an effective workout.
Individuals with conditions like irritable bowel syndrome (IBS) or other gastrointestinal issues often struggle to sense hunger accurately. It's important to recognize that going too long without eating can upset their stomachs. By honoring practical hunger, they can better manage their condition and avoid discomfort.
Sometimes, you need to take medication that requires you to have food with it. In these situations, honoring practical hunger becomes essential to support your overall well-being.
By embracing the idea of honoring practical hunger in intuitive eating, you can make informed choices to ensure your body receives the nourishment it needs, even in situations where immediate hunger might not be apparent.
In summary, the ultimate eating routine for your body involves a balanced approach that considers both internal and external cues. While regular meals every 3 to 5 hours can provide your body with a steady supply of carbohydrates, it's important to remember that these time frames are guidelines, not rigid rules. By using the clock as a loose guideline and trusting your body's cues, you can find a way of eating that truly supports your well-being. It's essential to recognize that various factors can disrupt hunger cues, and in such cases, honoring practical hunger can be beneficial. Whether it's preparing for anticipated physical hunger or accommodating specific situations or conditions, incorporating practical hunger into intuitive eating allows you to make informed choices and ensure your body receives the nourishment it needs. Ultimately, by finding a balance between internal and external cues, you can restore harmony to your eating habits and foster a healthier relationship with food.
For valuable insights on how to effectively implement the concepts discussed and attain liberation from restrictive diets, I encourage you to explore my group coaching program, Freedom From Dieting.
