Aim to eat every 3-4 hours
If intuitive eating leads to over – or under – eating, structured eating can help you to form new habits, while converting your body into a calorie incinerator.
Eating five to six small ‘meals’ (think 600kJ for inter-meal snacks and 1,500 to 2,000kJ for main meals) based on slow-release carbs and adequate protein stave off excess insulin and allow full switch leptin to work its magic.
To ensure you stick to your plan, shop and prepare ahead, and never skip a meal or snack to ‘save’ calories. It’s a near-guarantee that you’ll more than make up later, when you’re starving.