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  • Adjusting to fewer meals per day- any tips?

    Hi all,

    I'm fairly new to primal and i'm the classic hypoglycemic, 6 mini meals per day person. I have trouble going more than 2-3 hours without eating. I want to switch to fewer meals per day (3 is realistic for now), but i'm obviously still running on sugar because I crash If I go too long (even if my last meal was big).

    Does anyone have tips on how to transition? Should I let myself snack or should I go cold turkey to 3 meals and let my blood sugar drop in between until it adjusts to the new diet? Anyone go through this before?

  • #2
    Where do you stand on daily calories and macros? Are you trying to lose weight?

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    • #3
      Originally posted by eKatherine View Post
      Where do you stand on daily calories and macros? Are you trying to lose weight?
      Yes, trying to lose weight. I have hypothyroid also. I maintain on 2100-2000 cal (which is what i'm eating for now while I adjust to primal eating). I have fat at 100 +g, protein ~130-140g, and carbs 150ish

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      • #4
        Eat more fat with your meals. For me, I particularly had to have a fatty fried breakfast to not get hungry during the day.
        Disclaimer: I eat 'meat and vegetables' ala Primal, although I don't agree with the carb curve. I like Perfect Health Diet and WAPF Lactofermentation a lot.

        Griff's cholesterol primer
        5,000 Cal Fat <> 5,000 Cal Carbs
        Winterbike: What I eat every day is what other people eat to treat themselves.
        TQP: I find for me that nutrition is much more important than what I do in the gym.
        bloodorchid is always right

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        • #5
          I too am slowly transitioning to this. I find that eating larger meals with a higher fat content really helps. I keep making enough for leftovers then end up eating it all. Maybe start with 3 major meals and 1 snack. That seems to be a good balance for me. Also since I am so used to frequent snacking I try and stop myself and ask if I am really hungry. I make myself eat a hard boiled egg if I am. Helps curb carb cravings.
          Aren't we all just works in progress?

          Using primal as a tool to heal depression/anxiety & promote overall well-being:
          http://www.marksdailyapple.com/forum/thread84615.html

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          • #6
            Originally posted by firetiger View Post
            I too am slowly transitioning to this. I find that eating larger meals with a higher fat content really helps. I keep making enough for leftovers then end up eating it all. Maybe start with 3 major meals and 1 snack. That seems to be a good balance for me. Also since I am so used to frequent snacking I try and stop myself and ask if I am really hungry. I make myself eat a hard boiled egg if I am. Helps curb carb cravings.
            What I was going to suggest also. Make your meals substantial enough so as not to need to eat again for several hours.

            Eggs for breakfast seem to sustain me the best, then either dinner leftovers or a big salad including chicken or ham at lunch.

            Then depending on if dinner is early or late, fit in a snack for afternoon tea or supper (not both).

            I suggest lowering carbs a bit more if trying to lose weight.
            Annie Ups the Ante
            http://www.marksdailyapple.com/forum/thread117711.html

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            • #7
              Are you sure your problem is hypoglycemia? Are you measuring blood sugar? I thought I needed to eat more often, but as I pushed myself, I found the issue was psychological, rather than physical. It can be hard to distinguish if you are accustomed to years of snacking. Even now that I am down to mostly just 3 meals a day and pushing breakfast to 10am or later, I sometimes feel very hungry when I am planning to wait, and yet nothing bad happens if I just push on through. I find too that choosing not to eat is easier if I am physically busy. Shopping and house/yard work are very helpful. My job is the worst, because it's mostly mental busyness. Sometimes I indulge my hunger and sometimes not. It's been a slow, but not too painful process. I think imagining that you "need" to eat is probably the least helpful thing you can do.
              50yo, 5'3"
              SW-195
              CW-125, part calorie counting, part transition to primal
              GW- Goals are no longer weight-related

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              • #8
                Originally posted by LauraSB View Post
                nothing bad happens if I just push on through. I find too that choosing not to eat is easier if I am physically busy.
                too true.
                Annie Ups the Ante
                http://www.marksdailyapple.com/forum/thread117711.html

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                • #9
                  Physical activity helps keep hunger at bay.

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                  • #10
                    I also say push through, maybe replace your snack time with doing something else, but if you are genuinely feeling hungry, first try a glass of water and then if you still feel you need something because you didn't eat enough protein/fat with your meal, then I found a spoon of coconut oil or coconut manna did the trick to just keep my nicely going until the next meal.
                    Started Primal June 2012 at 148.5lbs, and 5' 1", reached goal weight in 5 months.
                    Lowest weight 93lbs - too thin. Now stable at around 100lbs much better weight for me at my age.
                    Primal, minus eggs, dairy and a myriad of other allergens.

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                    • #11
                      Thanks, everyone! It's not that i'm hungry between meals necessarily, it's just low blood sugar that can only really be reversed with food. I'm thinking that my body just needs to adjust and the low blood sugar will correct itself and hopefully go away for good!!

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                      • #12
                        I'm hypothyroid (Hashi's) and used to have severe hypoglycemic symptoms when I ate CW. I had to eat often, and when I crashed I had to eat NOW. I would get the shakes and brain fog so severe I couldn't function unless I ate immediately. When I switched to primal, that went away. I think avoiding all the carbs in CW was the key, but not sure. Just know that I can eat the standard 3 meals a day now and I'm fine. I even go 2 meals on many days and am fine.
                        High Weight: 225
                        Weight at start of Primal: 189
                        Current Weight: 174
                        Goal Weight: 130

                        Primal Start Date: 11/26/2012

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                        • #13
                          If possible, sleep in. Eat dinner at 6 or 7, go to bed at 11, sleep in until "lunch time" it's a good way to kill the extra meals (breakfast and brunch).
                          Stumbled into Primal due to food allergies, and subsequent elimination of non-primal foods.

                          Start Gluten-Free/Soy-Free: December 2012; start weight 158lbs, Ladies size 6
                          Start Primal: March 2013, start weight 150lbs, Ladies size 6
                          Current: 132lbs, Ladies size 2
                          F/23/5'9"

                          26lbs lost since cutting the crap.

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                          • #14
                            Originally posted by EagleRiverDee View Post
                            I'm hypothyroid (Hashi's) and used to have severe hypoglycemic symptoms when I ate CW. I had to eat often, and when I crashed I had to eat NOW. I would get the shakes and brain fog so severe I couldn't function unless I ate immediately. When I switched to primal, that went away. I think avoiding all the carbs in CW was the key, but not sure. Just know that I can eat the standard 3 meals a day now and I'm fine. I even go 2 meals on many days and am fine.
                            Sounds like me! How long did it take you to adjust/did you just ride out the hypoglycemic symptoms while you adjusted? Did the switch to fewer meals accelerate weight loss? Thanks for the input!

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                            • #15
                              I believe with 150g of carbs a day you are pushing it a little if you want to feel full so i would recommend having 100g or 120g of carbs a day and eat more fat. if anything fat deffinately makes you feel full and it releases energy throughout the hours slowly and surely making it much more suitable if your trying to eat less often.

                              Also once you start trying to loose weight I recommend reining those carbs to bout 80g and to 50g twice a week.
                              I feel so isolated as every day I search for others like me, I havn't found them yet but I will one day...

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