A big part of eating well to lose weight is planning out your meals. Once you have an idea of what you will be eating at each meal, it's much easier to stay on track and resist temptation that will veer you off your healthy eating goals.
When it comes to blood sugar regulation, the quality of meals compared to the number of meals is more important, she said. Ensuring your meals have high-quality protein, plus whole grain carbohydrates and healthy fats will have positive effects on blood sugar.
So if you're craving avocado toast, make sure it's on 100 percent whole wheat bread and paired with an egg or smoked salmon for some protein. Instead of just a piece of fruit for a snack, eat it with a handful of nuts for a boost of
protein and fat.
She also said fiber, which is found in whole grain carbohydrates, fruits, and vegetables, is important to help slow the release of sugar in the blood. If you combine the fiber with protein and fats, it also helps delay the release of sugar in the blood. When your blood sugar is regulated, you are less likely to store fat. Plus, you will feel satiated and won't be tempted to snack between meals.
Of course, eating in a calorie deficit is key to losing weight. But whether you eat five small meals a day or three larger meals a day, as long as they contain high-quality protein, whole grain carbohydrates or another fiber-rich food, and healthy fats, your blood sugar will be stable. This will keep you on track and help keep your weight down.