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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,512
9/18/19 3:48 A

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Yes, it IS interesting how many of us on this team have settled for a three-meals-a-day with no snacks kind of regime, and the non-eating gap between dinner and breakfast. These things remove the emotional attachment to eating and focus more on the fuel.

I had a blip yesterday and had a nibbly disordered eating day. That doesn't happen often, and is usually when I don't eat enough for a meal.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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DSJB9999's Photo DSJB9999 Posts: 6,732
9/18/19 3:43 A

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Day 32 The Five-Hour Rule

I did try to keep 5 hours between meals but actually didn't have breakfast till later than usual

8:00 breakfast
12:00 lunch
5:00 dinner

All pretty much as planned.

Donna
Lancashire, UK

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JUNEPA's Photo JUNEPA Posts: 14,510
9/18/19 1:51 A

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Day 32 - The 5-Hour Rule

It is interesting to notice how many of us prefer 3 meals and no snacks and used to do 3 meals and 2 snacks. Also that some of us are finding a good fit with a longer fasting period from supper to breakfast. Starting to eat later in the day also helps with eating 5 hours or less apart for the eating window.

My meal schedule today

11 am breakfast
1 pm lunch
4 pm snack (usually I don't, but am for the fresh apple and fresh grapes season)
6:30 supper

fast 7pm to 11am - 16 hours

Because of our farm lifestyle, DH is right on time for lunch and supper. I used to envy the women who packed a lunch for their DH's and only had to prepare supper on time. Actually, it is better to have a constant time for meals. So I can be thankful for that.

breakfast - hot cereal with blackberries, coconut oil, oolong tea, milk, yoghurt
lunch - pork chop, mashed potatoes,
snack - fresh apple off the tree, fresh bunch of grapes off the vine (season ends in Oct)
supper - chicken, rice, greek salad, pita bread,

Edited by: JUNEPA at: 9/18/2019 (02:00)
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GOCALGAL's Photo GOCALGAL Posts: 5,176
9/18/19 12:15 A

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My schedule has changed and now I can eat breakfast later which when I plan and don't go more than 3 to 5 hours between meals works well for me. I now try to eat breakfast between 7:30 to 9, lunch 11 to 1:30 and dinner between 4 to 5.

Lately because of a lack of planning I have been missing meals or allowing myself to get too hungry and then allowing myself to think that I need to eat a lot and to eat it fast. I did this today and I over ate at lunch. But I put a sticky note on my place mat for dinner reminding me to eat a light dinner, leave some, slow down, no seconds and I followed through. emoticon

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OHANAMAMA's Photo OHANAMAMA Posts: 28,289
9/17/19 10:17 A

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~ Plan your mealtimes carefully, aiming for no more than 3 to 5 hours between meals or snacks.
Breakfast is my breakfast coffee that I have between 7:30 AM and 8:30 AM
Lunch is between 11:30 and 12:30
Supper is between 5:00 and 5:30. I'd like to eat supper around 6:30, but hubby likes to eat earlier.

~ Write your plan in your notebook, and then record the times you eat.
ok.

~ Notice any patterns, such as whether you tend to overeat when you go too long between meals.
ok.

~ Renee ~

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FUNLOVEN's Photo FUNLOVEN Posts: 2,800
9/17/19 8:42 A

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DAY #32 THE 5 HOUR RULE

I think we are all pretty familiar with this one by now and the awful consequences of waiting too long to eat and becoming overly hungry. I usually am up for the day by 7 - 7:30, but as I mentioned yesterday I don't like eating as soon as I wake up. I need to get my eyes opened and my brain working with a cup of coffee, my devotions, and some sparking.

I used to go hours without eating, but now I recognize the importance of not going any longer than 4-5 hours without having some kind of nourishment.

Breakfast - 9 a.m.
Lunch - 1 p.m.
Dinner - ? we will just be boarding our flight so I'm not sure when they will get around to serving food, but I have some healthy trail mixes backed in my carry-on to hold me over.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
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MAWMAW101's Photo MAWMAW101 Posts: 12,673
9/17/19 8:11 A

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Day #32 The Five-Hour Rule

The one thing I’ve learned by trying more times than I can remember is that I am not good with intuitive eating.
Today I’m meeting a friend for lunch so that changes my usual lunch time.

9:00 breakfast
11:00 lunch
6:00 dinner



Edited by: MAWMAW101 at: 9/17/2019 (08:13)
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THETROUT's Photo THETROUT Posts: 1,963
9/17/19 8:03 A

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My plan today:
8:30a. Breakfast
12p. Lunch
3p. Snack
5:30 Dinner

I usually eat dinner at 6p., but tonight I have a meeting, so I need to eat a little earlier.
I get up about 6:30 or 7 am, but I like to Spark, walk, etc. before eating. After walking, I am hungry.

Edited by: THETROUT at: 9/17/2019 (08:03)
Janet in Georgia

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AURA18's Photo AURA18 Posts: 11,208
5/18/19 6:31 P

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Day 32 The 5-Hour Rule
~ ~ Eat Intuitively, when I am physically hungry. Fasting till afternoon.
Do not overeat when breaking fast ~ ~ Plan meals - nutrient rich: vitamin C cabbage, spinich, plant fibers and healthy fats.

"Discomfort between meals or upon a skipped meal was experienced less often on a nutrient-dense, plant-base diet" bit.ly/2zJvtPD

Edited by: AURA18 at: 5/18/2019 (18:40)
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LIVINTODAY's Photo LIVINTODAY Posts: 9,406
12/8/18 3:44 P

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The 5-hour rule

I'm really good at not going more than 5 hours without eating during my waking hours but, like Sue, I probably go a longer than optimum time at night. I know that I should eat an early breakfast but lately I've moved from being up at 6am to going to bed later and eating breakfast a 9 or even 10. That is even if I eat within 30 minutes of getting up. I'm just sleeping so late!

I have noticed both now and in the past that if I have to go more than 5 hours between meals I am much more likely to overeat.

Edited by: LIVINTODAY at: 12/8/2018 (15:44)
Wanda

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FUNLOVEN's Photo FUNLOVEN Posts: 2,800
12/7/18 4:34 P

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Day #32 The 5 Hour Rule

I have learned the importance of not skipping meals and I try to eat within this recommended time allotment. I do not usually snack at night. So my last meal is around 6 p.m. with my breakfast the next morning being around 9 a.m. That is a 15 hour stretch I know, but the thought of food first thing when I wake up just isn't appealing to me at all!

Today was a bit unusual. I was hungry this morning, but DH wanted to fix a nice breakfast for me - bacon & blueberry pancakes. I can't remember the last time I let myself eat pancakes! So breakfast did not happen until 10 a.m. or even a bit later (I forgot to look at the clock). I noticed that I was very hungry. My stomach had been growling for some time. I also noticed when I felt full, but then it happened as DH says "There is enough left for another pancake." "Oh, o.k." I replied. Who was I kidding? Myself! He could have cared less if I left that remaining batter, but I told myself I wanted to be nice since he did this breakfast just for me. I ended up too full after that.

Because breakfast was late, so was lunch. 5 1/2 hours had passed. I was hungry. I knew I could not and should not wait until dinner even though lunch was coming so late. I was at a -1 hunger. So I had a bowl of homemade pea soup. Somehow that didn't completely satisfy me. So I poured out a bowl of Seasoned Oyster Crackers I made the other day for a potluck. I know they are high in cals. , but sometimes my body actually calls for something starchy. After eating only half the bowl, I noticed I had had enough. This is the point at which I could have finished them off, but I didn't and I'm very happy about that - that I was mindful and listened to my tummy's hunger level. One small step for mankind!

We are going out for dinner tonight with friends and I'm not sure when I will get to eat emoticon

Edited by: FUNLOVEN at: 12/7/2018 (16:35)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
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DSJB9999's Photo DSJB9999 Posts: 6,732
12/7/18 8:18 A

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Day 32 - Spacing food - the 5 hours Rule

The idea here is to plan the times you are going to eat and then note the actual times you eat!

I was planning to eat at 7am, 12pm and 5pm. I did eat around these times probably half an hour later to fit in with the family and they felt great times. I still tend to eat at these times rather than when I am hungry I am afraid and sometimes graze on fruit in between. emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
PAULALALALA's Photo PAULALALALA Posts: 27,225
12/6/18 9:53 P

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I do tend to overeat when I go too long between meals....but somehow my occasional tendency to miss breakfast doesn't seem to have the same drastic effect as missing lunch.

I've noticed a couple of you mention how you're extending the period between your last food in the evening, and when you eat the next morning. It's something I've been reading a bit about here and there and have been thinking about for myself. If nothing else, it would be good for me not to be habitually snacking late in the evenings anyway.


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2BDYNAMIC's Photo 2BDYNAMIC Posts: 61,100
12/6/18 5:39 P

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I generally eat three meals a day, and if going five hours, then will eat a couple of plums to get me by. Otherwise, I often get hungry before that.

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GOCALGAL's Photo GOCALGAL Posts: 5,176
12/6/18 10:02 A

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5 Hour Rule

This lesson was a real eye opener that continues to help me. I do best when I eat about every five hours with little to no snacking~~ 5 to 7 AM, 10 to 12 PM, 4 to 5 PM. Unfortunately life gets in the way. lol

I help manage my hunger by always carrying almonds in my purse, bringing veggie trays when possible to get togethers and bringing water wherever I go. I still think about and love Linda's opening line, "Do you really need MORE food just because you are little hungry?"

I continue at night to go 10 plus hours without eating because I have found this to be a very effective strategy for me. It gives my body a break from all the digestive processes while my body is mostly at rest. My schedule varies but 12 hrs. is probably my average time (5 PM to 5 AM).

I try to keep a schedule but when I eat later or eat a heavy meal at night It's harder to eat an early breakfast. On mornings with heavy exercise I make myself eat because not eating enough can lead to overeating later in the day. Eating a few almonds in my purse after heavy exercising can help me to stay in control until lunch time as I tell myself "hunger is not an emergency". From experience I also know that over taxing my hunger can lead to over eating problems later.

More and more I see how different stresses can result in different eating patterns for me and to protect my program it's important that I be aware. I do best when I look ahead to traps and plan for them with an actual written plan. Not that I do this all the time. I have been going through health challenges and surgery with my DD. I can now see how this has affected me and my goals and I should have used this strategy. When I do it really helps.

Certain stresses like boredom, loneliness, procrastination and now add worry can cause me to eat mindlessly. But extreme emotional or conflict type stress can do just the opposite where I do not want to eat at all and then it's actually HARD to eat and follow the 5 hour rule. This fortunately, almost never happens. Either way I need to focus on "fuel not fillers" at these times. It's stay aware, plan, practice, practice.




Edited by: GOCALGAL at: 12/6/2018 (10:08)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

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But ourselves." unknown

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AURA18's Photo AURA18 Posts: 11,208
12/5/18 7:59 A

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Meal spacing varies (OMAD) Fasting then one satisfying meal
I eat intuitively and check feeling full on small amounts of nutrient-rich foods.

Be careful: I may overeat when ravenous - Protein + VegFiber + Fat = 2-4oz. sardines, spinach, cabbage, sauerkraut, and 1-2tbs. of fat to absorb nutrients (ghee, avocado, olive or coconut oil) ToGo foods = tuna packs, celery, carrots, coconut flakes. Skip nuts and seeds to reduce weight
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Edited by: AURA18 at: 5/18/2019 (18:38)
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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
4/18/18 6:47 A

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100 Days Challenge, Day 32 The 5-hour rule

Today’s assignment

1. Plan your mealtimes carefully, aiming for no more than three to five hours between meals or snacks. Write your plan for today here.

I have my meals planned so there are four hours between each meal or snack. This is something that usually works well for me. Sometimes I get too busy and miss my times.

2. Record the times you actually eat today. Add any notes about how your hunger level was each time you ate.

I ate breakfast at 8:30. I was ravenous and definitely ready for the meal.
I had my smoothie at 11:00, getting a bit headachy.
I had my lunch at 3:00. Feeling shaky and stomach growling.
I had my snack at 5:00. Hungry but not starving.
I had my dinner at 7:00. Yes, we eat late. Again, hungry but not overly hungry.
I had a yoplait at 10:30. That fits into my plan and allows me to sleep. Sometimes I get so hungry I can't sleep.

3. Notice any patterns such as whether you tend to overeat when you go too long between meals. Write a few notes about this.

I stay on my pre-planned nutrition. I may have the desire to overeat when I've waited too long to eat, but I don't overeat sheerly because of determination and focus on my goal.

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

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MINDFUL-C's Photo MINDFUL-C SparkPoints: (198,891)
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4/6/18 5:43 A

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chocolate, fast foods... TV is filled with commercials! Sometimes one if followed up by an add from Jenny Craig.
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Edited by: MINDFUL-C at: 4/6/2018 (05:43)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,512
4/6/18 5:27 A

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It should be illegal - they poison our minds! UK has just introduced a tax on fizzy drinks and stuff. Stopping junk-food ads will come next. I daresay the manufacturers will find a way round it!
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Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,341
4/5/18 11:41 P

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TV just had the Snickers commercial on that says you tend to overreact when you’re hungry, so have a Snickers. Hmpfff!

We do not need more food if we are more hungry than usual. In fact, according to some medical experts, the average person who is healthy can actually go quite a long time between meals. But in reality, the 3-5 hour rule seems like a really practical rule if we use the combination of timing and attention to hunger signals.

And we need real food, not candy!

Edited by: SKIRUNNER1 at: 4/5/2018 (23:42)

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FUNLOVEN's Photo FUNLOVEN Posts: 2,800
4/5/18 4:58 P

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For dinner we usually eat by the clock between 5-6 p.m. Sometimes 7 p.m., but that is rare. The rest of the meal times vary and are based on when I feel hungry. Can't remember if I already mentioned yesterday, so maybe I will repeat myself - I have actually been tracking this for 4 days now and it looks like I am eating about every 4 hours. On a couple of occasions I moved my meal times around to try and accommodate upcoming social events so one time there was a 6 hr. span and the other time it was a 7 hr. span. Don't want to do that too often! The other day dinner was going to be delayed and I was hungry so I had a healthy snack to hold me over for another hour otherwise I know I would have been starving and risked overeating just like Linda talked about.

So my plan for last night was not a complete success. I ate my serving of Marinated Mozzarella cheese while I was at home slicing it up! So I resisted having more at my Bible Study outing. I ate my Sweet Red Peppers and Home Baked Pita Chips as planned, but I ended up with left over humus on my plate and forgot that throw it out rule! So I ate more chips than I had planned for. Someone actually brought fresh fruit - how bad can that be - so I had a little of that. I stuck to my 1 glass of wine. My downfall was the Coconut/Chocolate Mounds cookies. Two different people brought the same thing! I couldn't believe it! My favorite! ! ! So, of course I had to do a taste test between the homemade vs. store bought. They were both yummy!

Today is a new day emoticon

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4/5/18 4:41 P

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Eating by the clock. I will do this at home. Like I said at work it is easy. Home can be just as easy. I just do it.

C

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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,096)
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4/5/18 1:01 P

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I use to eat ... well, non stop I think.

Then ... 3 meals and 2-3 snacks a day.

A year ago ... I went to 3 meals a day and NO snacks. And ate by the clock ... 8ish, 1ish and 6ish. Life was good.

After a "fall from grace" I am back to eating by the clock and ONLY 3 times a day.

Last night while talking myself out of "just a snack" it dawned on me that it's been 2 weeks since my last binge ... 15 days to be exact.

I can't get too hungry ... and right now I am not in touch with hunger ... so it's eating by the 5 hour rule for me.
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DSJB9999's Photo DSJB9999 Posts: 6,732
4/5/18 11:27 A

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Day 32 - Spacing food - the 5 hours Rule

The idea here is to plan the times you are going to eat and then note the actual times you eat!

I was planning to eat at 7am, 12pm and 5pm. Evening meal is being made by my dd so we shall see! It was actually 5.30pm and delicious!
As I went exercising and shopping today it determined my meal times emoticon emoticon

Edited by: DSJB9999 at: 4/5/2018 (13:53)
Donna
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4/5/18 9:26 A

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Unless I am at work I eat my meal when I am hungry. Sometimes I have to wait more than 5 hrs if my work lunch is scheduled for later in the day. As long as I am busy I am fine.
I find I eat more often at home because it is there and I am not busy all of the time.

C

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GLORIAZ's Photo GLORIAZ Posts: 1,327
4/5/18 7:29 A

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Five hour rule ..........I am going to track the times I eat....even snacks on weekends.....many great ideas this week.......thankful for all my friends!

One day at a time!


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MAWMAW101's Photo MAWMAW101 Posts: 12,673
4/5/18 7:03 A

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Day #32 The Five-Hour Rule
The one thing I’ve learned by trying more times than I can remember is that I am not good with intuitive eating.
It is more important for me to have 3 well-placed meals. Not necessarily by the clock but close.

Phyllis ~~
Indiana - Eastern Time
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,512
1/17/18 3:33 A

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I am 63yrs old, and tried every eating system under the sun (well, I exaggerate, but you know what I mean!). On No S I have gone from being a 3 meals + 3 snacks a day person, to a 3 meals, no snacks person. I would never have believed it!

Deciding to only eat fruit, nuts, veggies if you need a snack is a good plan.
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Edited by: SWEETENUFGILL at: 4/5/2018 (04:05)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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AMYBELLES's Photo AMYBELLES Posts: 13,676
1/15/18 1:10 P

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I don’t have a set period of time to eat my meals, because I am retired, and it depends on what I am doing each day. But I rarely go more than five hours between meals/snacks. I totally agree that if you do, you tend to overeat. That did happen to me last week when I went shopping with a friend, and we didn’t get out to lunch till I was starving. We went to a Mexican restaurant where they put out homemade tortillas and salsa, and I just couldn’t resist, because I was so hungry! Fortunately, I did not eat uncontrollably and when lunch came, I also ate moderately - just because I am really focused on all the lessons I have been learning.

I have been reading with interest the posts from those of you who do the NoS diet. I bought the book and tried it years ago, and while I know many have success without snacking, it isn’t for me. I do know think I often want to eat more when I have a snack, so I am going to only snack when I really have that hunger scale of -1, and go for healthy snacks like nuts, fruit or veggies.

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KALISWALKER's Photo KALISWALKER Posts: 23,622
12/12/17 11:15 A

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Day 32 The 5-Hour Rule

Hunger & Food – If you're really hungry, do you need more food than if you're just a little hungry? As a rule, the answer is no -- you just think you do.

Sometimes hunger alone doesn't provide you with an adequate signal for when to eat. Use hunger and the clock to determine meal times. When you feel "starved" you're more likely to overeat, even though your body would be satisfied with a lot less food. Plan mealtimes and then regardless of hunger, eat within 30 mins of your designated time.

The size of my stomach is still the same size regardless of my level of hunger. Being very hungry and eating too much is one of times I could feel ‘too full’.

When I am feel starved I am not too fussy about what I eat, and I will eat too much, especially too much of the wrong thing. I have to remember to eat on time and be satisfied with the appropriate amount of food.

The other night we were at a party 4 PM to 8 PM. I thought there were be a ‘meal’ and it was just appetizers and pastries. Yikes! My worst situation. I was starving and tried to make the best of it but failed! However I DID NOT eat crackers or chips! Those are my worst because I can keep finding tasty things to eat with them.

Remember - Anytime you go longer than five hours between eating, you greatly increase
the risk of overeating.

I do not snack so eating every 5 hours would work for me.

Regardless of hunger level eating within 30 minutes of meal time! I will change my lunch time and dinner time. I am very hungry at 5 PM and hubby prefers to eat at 6 PM. By changing lunch time it should work that I eat dinner at 6 PM.

Meal Times

8 AM
1 PM
6 PM

Happy Sparker Lynn 'A good girl with bad habits'

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,512
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I have now settled into a routine where I eat three meals approximately 5hrs apart.

A big change for me was deciding to take my breakfast to work, and not eat it as soon as my feet hit the floor (early in the morning).

Today, for example, I am up at 5am, get the bus at 7am, start work at 8am, finish work at 6pm, get home just after 7pm. So I take my breakfast (a homemade breakfast bar and an orange) to work and eat it around 9.30-10am. I take my lunch to work and eat it around 2pm. This keeps me going until I get home.

Although this isn't part of the lesson today, it also means that I have a no-eating period of approximately 14hrs between dinner and breakfast.

Gill

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I eat three times a day ... 8ish, 1ish and 6ish.

Once I cut out all snacks ... I was less "hungry".

I do take a care package with us where ever we go so that I have foods with me when I need them.
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The 5 hour rule. I can pretty much abide by this. In fact, my eating pattern during the week is 7:30 breakfast; 9:30-10:00 optional snack if needed; 12:30 lunch; 3:30 optional snack if needed; 6:30 supper.
I know if I get too hungry I am more likely to eat something I should not, so I keep little healthy snacks at hand. Drinking water can sometimes curb appetite for a little while. I have to be careful with fruit snacks, like an apple. For some reason, fruit can make me feel hungrier faster. If I put some protein with it, I am good for at least three hours or more.

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DSJB9999's Photo DSJB9999 Posts: 6,732
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Day 32 - Spacing food - the 5 hours Rule

The idea here is to plan the times you are going to eat and then note the actual times you eat!


I was planning to eat at 7am, 12pm and 4.45pm. However I woke with a Migraine and felt dreadful even after painkillers! I ate first at 9.45am (still feeling a little sick but thought I could be hungry too as I'd only had hot water before that!) Then I ate again a light meal at 1.30pm (almost 4 hours) and now I expect to eat with my family at 5.30pm which will only be 4 hours again but due to circumstances it is still stretched out! emoticon

Edited by: DSJB9999 at: 12/8/2017 (15:26)
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5 Hour Rule

Previous: "This lesson was a real eye opener emoticon and game changer for me. I now plan and manage my hunger by always carrying almonds in my purse, veggie trays when possible and bringing water. I still love her opening line, "Do you really need MORE food just because you are little hungry?"

~~~~
This still stands except at night where I usually go 10 plus hours without eating. A break through for me is that through this study I now realize different stress can result in different eating patterns for me and to protect my program it's important that I be aware.

Certain stress like boredom, loneliness, procrastination can cause me to eat mindlessly. But heavy emotional or conflict type stress can do just the opposite where I do not want to eat at all and then it's actually HARD to eat and follow the 5 hour rule. Either way I need to focus on "fuel not fillers" at these times. It's plan, plan, practice, practice.



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Day #32 The Five-Hour Rule
The one thing I’ve learned by trying more times than I can remember is that I am not good with intuitive eating. If I’m very busy I can keep putting off eating until when I do eat it is hard to get enough or make good choices.

It is more important for me to have 3 well-placed meals. Not necessarily by the clock but close.
It is also important for me to have pre-planned meals that are easy to put together last minute on those very busy days especially this time of year!
emoticon Santa is coming, I want to feel good.

Phyllis ~~
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Plan for the day: Breakfast will be at 7:45 AM, lunch should then be 12:45 and dinner will end up being less than 5 hours as Tom needs to eat between 6 and 6:30 PM. We will see how this goes.

I don't have a regularly scheduled lunch time, it happens when I can fit it in, which has a definite impact on the 5 hour rule.

I usually eat breakfast between 6 and 6:30 AM and dinner between 6:30 and 7 PM with lunch in there somewhere.

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Gill

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Thanks Gill I chose to eat at 7am, 12pm and 4.45pm and enjoyed each meal. I was determined to prove it to myself that I could clean my kitchen without snacking! emoticon Now to try to take it further! emoticon

Donna
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I am so glad we have this safe space here to share our eating experiences. When Donna posted her determination on the Community Feed yesterday, there were comments about it being too long a gap, unsolicited advice about eating clean & planning snacks etc. Everyone is on their own journey and I love that, on this team, we support each other & share experiences.

I hope you made it, Donna!

I ate breakfast at 9.30, had lunch about 1.30 and ate tea at 5.30 - so I had 4hr gaps. I was working until 10pm and was fine.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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Pre-measuring and pre-planning would be good for me. I hope I can get this habit going! chris


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I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
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Thanks for this! I had no idea! chris


Hunger & Food
Here's an interesting question. If you're really hungry, do you need more food than if you're just a little hungry? As a rule, the answer is no -- you just think you do. When you feel "starved" you're more likely to overeat, even though your body would be satisfied with a lot less food.

I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51755


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DSJB9999's Photo DSJB9999 Posts: 6,732
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I do try to space my meals sensibly. Today I have left 5 hrs between breakfast and lunch to prove it to myself that I could as I am a dreadful picker. I never leave it longer than 5 hrs tho between meals. emoticon emoticon I am determined again!

Donna
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I try to space meals sensibly. However, when I'm home sometimes lunch is skipped. I'm definitely very hungry by dinner time. So I try to pay attention on weekends. I have found that drinking lots of water helps curb that hunger. In the summer that's definitely not a problem.

Babs
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Day 32 The 5-Hour Rule

This was one of the most important lessons in the book for me. One of the most important things I have learned in the years I have been sparking. I needed to master it in order to make No S work. For years I thought I had to eat every 3 hours but now I generally keep my meals 5 hours apart. (There is that "i used to.....but now" lesson again!)

If I find that I haven't eaten enough for the previous meal I find that just a tablespoon or two of cottage cheese, a few nuts, or half a piece of fruit will keep me going quite nicely. I don't snack frequently though.

Di - Hope your tests results are all good! I guess with the time difference, you probably already have them; just know that I'm holding good thoughts.

Exercise today will be 12 minute seated core, Lunges and Squats - The seated core exercises are actually beginning to show. Hubs noticed....and after 50 years that is pretty amazing. He is not one to compliment.

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DI_NAMIC's Photo DI_NAMIC Posts: 4,383
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I learned this lesson and now space my eating sensibly.
Staying calm today as I'm waiting to go to hospital for my test results. Herb teas and no snacking!

Diana UK GMT (EST + 5hrs)

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Since I eat 3 meals M-F I am able to wait between meals. Sometimes my schedule does not fit the 5 hour rule, but I try to space my meals out. I agree that if I wait too long between meals there is a greater chance that I will make less healthy food choices.

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MAWMAW101's Photo MAWMAW101 Posts: 12,673
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Day #32 The Five-Hour Rule
If I'm really hungry, do I need more food than if I'm just a little hungry is an interesting question.
I'm sure when I feel starved that I eat more because I eat too fast and usually something quick that isn't always so healthy.
Most of the time I eat three meals each day and rarely snack.

Phyllis ~~
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Every evening ... I plan the next day's food and then follow through. I no longer eat snacks but instead stick with three meals a day. This lowered my "starving" feeling. Going 5+ hours in between meals in no longer an issue coz each meal has protein and veggies.

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Great advice - whether you're feeling moderately hungry or ravenous your body needs the same amount of food.

I am going to try and remember that!

I agree with everyone here. If you eat nutritious meals with adequate protein, healthy fats, vegetables and fiber you are unlikely to feel hungry before the 5 hours are up.

Yesterday, I had a personal day and went for a really long walk at the arboretum here, it was wonderful to get out in the mild sunshine. It drizzled now and then but the weather was energizing. We got back and had breakfast and then went about the day. Late breakfast meant no lunch and I meant to have an early supper but got side tracked with an urgent chore, by the time I was ready to eat, it was almost 8 hours since breakfast.. I fixed a supper of grilled pork skewers, cauliflower mash and okra with onions which was satisfying but I just wanted something more. So out came the sesame crackers and Brie, I still felt I needed more!! I then made myself a matcha latte with almond milk, it takes a few minutes to make the latte and then as it's a hot drink, takes around 10 to 15 minutes to drink it. By the time I was done, I felt more in control of my urge to stuff more food down my throat...still it was not easy...and I could so easily have spun completely out of control. I do need to be careful of the 5 hour rule....at least to be aware that I Would find it difficult to stop once I start to eat. Maybe next time start with soup or salad or something that takes a while to get down.



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,512
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I agree with you, Leslie - I feel much less stressed when I stick to my planned eating times!

And I agree with you, Wanda - making sure I have the right protein:carb ratio in my diet helps a great deal to keep hunger at bay.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

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My comment on this lesson remains much the same as last fall. As long as I get protein in every meal, the cravings are under control and 3 meals a day works well. When I first began to lose weight I needed to eat every three - 4 hours. It took time for me to be able to work through my food issues and to learn to identify whether or not I was actually hungry. I just assumed that if I wanted food then I was hungry! Of course it is possible to be hungry immediately after a large meal.....NOT. Eating more protein helped me stretch out the time between meals and snacks, most of my snacks were carbs then...I started having cold cuts and a piece of cheese.
A revelation - as I increased the protein in my meals I no longer needed the protein snacks. Then I found No S. It isn't for everyone but it felt right to me from the first.

Lately I have found my eating issues returning as we deal with my husband's illness. He is doing well but....it has been up and down and I have been going up and down too.

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
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Day 32: The five-hour rule
Here's an interesting question. If you're really hungry, do you need more food than if you're just a little hungry? As a rule, the answer is no-you just think you do. When you feel "starved," you're just more likely to overeat, even though your body would be satisfied with a lot less food.
Eat every three to five hours
For most people, getting too hungry simply contributes to more eating problems. When you feel really famished, you're a lot more likely to eat too much. You're also far less particular about your food choices.
To prevent this, use a five-hour rule to manage your hunger. Anytime you go longer than five hours between eating, you greatly increase the risk of overeating.
To protect yourself from getting too hungry, maintain a stash of healthy snacks that you can grab quickly. Carry your food along when you go shopping, travel on airplanes, or attend long meetings at work. Don't worry about looking foolish. People will actually perceive you as someone who really cares about healthy eating.
Use both hunger and the clock
Sometimes hunger alone doesn't provide you with an adequate signal for when to eat. If you tend to go way too long between fuel stops, or you never get hunger signals, you may need a different approach.
In this case, use a combination of both tools-listening to your body and watching the clock. Plan to set up mealtimes in advance, and then regardless of your hunger level, eat within 30-minutes of your designated time.
Plan your mealtimes carefully, aiming for no more than three to five hours between meals or snacks.
Write your plan in your notebook, and then record the times you actually eat.
Notice any patterns such as whether you tend to overeat when you go too long between meals.
I seem to be so much less stressed when I am eating on plan, eating food that is good for me and taking care of myself. I know I will always feel the pull of the refrigerator and pantry when I am stressed, or bored, or feeling ill ..... but now I know that I do not have to give in to that pull. I do not have to give up on my goals. I do not have to give up!
My eating schedule is dictated by my work schedule. It's hard, because my appetite isn't always on the same schedule. But I try to space my meals esp. if out and about.
Today is April 1st. so I am getting back to dots and tracking my exchanges. I will work on having something to eat if it seems to go longer. I can do this. I will do this.

Leslie Knudson
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I have come to realize this is one of the most important habits for me. If I go for a long time with out eating....I eat uncontrollably when I do eat!

I don't always feel hunger, so I mostly go by the clock. I'm still working at being more successful. emoticon

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Gosh, I missed doing this one in round #2 ! emoticon

I am on blood pressure medication and simply cannot go too many hours without food or it will drop to too low a level. Passing out is not a fun thing.

I have fairly scheduled times for breakfast, lunch and dinner so it's usually not a problem.

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Once again, I'm re-posting:

"I eat every 5-7 hrs - I can go longer than 5 hrs these days without feeling desperate. This is due to (a) planning my meals - three a day and (b) training myself to expect three meals a day. It works a lot better for me than trying to 'eat when I'm hungry'. It works for me, so I'm sticking to it!"

In addition, I've noticed that when I DO allow myself snacks (healthy or not!) between meals, I feel hungrier. Through reading Linda's writing I now think this is due to the fact that the mini-meal, or snack, makes the stomach expect a meal - and triggers digestive juices. These are too much for a snack, so they hang around and make me 'feel' hungry.

I've also noticed a gentleman I support who has a limited diet due to swallowing problems: he is now quite comfortable with three meals a day: porridge for breakfast, soup for lunch, and a proper meal at dinner time. If he is offered anything between meals, or a dessert with lunch, he will say 'no'. His body now expects something to eat every 5-6hrs.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,925
1/16/17 11:39 A

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This is great. I had decided to try something like this. By that I mean a few years ago I did very well using 'mini meals.' I didn't get so hungry. I planned snacks for work, etc. I'm trying this again. So when I read the 5-Hour Rule this morning it reinforced what I'm doing.

Babs
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Again, I enjoyed reading everyone's posts! emoticon

C

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My last post is still right on:

This was a big contributor to my success ... not letting too much time pass in between eating. I was on a roller coaster of starving, binging, starving, binging.

I take a care package where ever we go along with tons of water. I also make sure that each of my main meals have tons of veggies to fuel me.

And protein, protein, protein.

Cat

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it's about learning how to dance in the rain.


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As I age, I find that I need more protein. When I am having protein with every meal, sometimes more protein than a younger person would need, I am fine going 4, maybe even 5 hours between meals. I have also changed my snacks which always used to be carbs. I do NO S. I don't often need a snack anymore and I think that is because I am getting enough food and, more specifically, enough protein. I will have protein, cheese, a slice of sandwich meat or a boiled egg if I need a snack on a weekday. Just a very small protein snack will satisfy me and let me get on with my day.

BTW - I had weigh-in at TOPS Monday night and weighed less than I did before leaving on our three-week road trip!

Wanda

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Life is not fair, but it is good.

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TWEETYX2's Photo TWEETYX2 Posts: 2,071
11/10/16 3:10 P

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Since I am diabetic it is important to have regular 'fuel stops' but I am still working on having them not be for such long stretches. It is recommended that a diabetic not eat anything until their blood sugar is 135 mg/dl or below (the only way you know this is to monitor it daily or sometimes more often than daily). Since mine has been running higher lately (I also may be coming down with something since my WBC count is up and I am really tired) this becomes problematic in terms of when to schedule the next meal.

I do agree though that adjusting your protein is one of the best ways to ensure that you are adequately nourished and you can manage how often you eat.

I keep working toward the 3 meals and 2 snacks that the food exchange plan recommends but I am struggling to do that. This recommendation is good for keeping your blood sugar on an even keel (unless you are having trouble with them being erratic and sometimes are) so this is a good common sense approach to how to feed your body.

I will keep working on it. Eventually, I will get it. LOL.

TweetyX2 (Pam B.)
Time Zone: EST
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A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
11/10/16 7:57 A

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Day 32 – The five hour rule

Mostly I don't use the clock but I do try to space them. Mostly I wait for me to get hungry. esp. at work.

Having snacks while traveling though is good as then wont stop and buy unhealthy snacks.

I plan my meals and exchanges so usually I don't have to worry about the clock . they are spaced just right as my inner clock is in charge.

Leslie Knudson
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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,298
11/10/16 7:42 A

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Day 32 – The five hour rule

Knowing that I get cranky when I get hungry I do try to be aware of not going too long between meals. What currently works for me is breakfast between 8:30 & 10:00, lunch at around 1:30 to 2:30 and dinner between 6:00 & 7:00. I don’t follow the “eat within an hour of getting up” rule as I just don’t seem to digest food well until I have been up for a couple of hours. If I feel hungry around 4 - 5 I may have a healthy snack. Dinner is a little later to accommodate my son’s work schedule.

I know from past experience I will overeat if I go too long between meals but now try to remember – “I used to be that way but now I am working towards a healthy lifestyle”. I can then portion out my meal, eat and wait so my body has time to register that it is full. (Starting to get this right more often than not, still needs work.)


Cheryl
Central Florida
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MAWMAW101's Photo MAWMAW101 Posts: 12,673
11/10/16 6:07 A

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Day #32 The Five-Hour Rule

If I'm really hungry, do I need more food than if I'm just a little hungry?
I'm sure when I feel starved that I eat more just because I tend to eat way to fast.

Since I've started the No S rule M-F, it is now just part of my day to only eat three times a day. If I get too hungry in between I have sugar-free hot chocolate to tide me over. When it happens too often I check what I'm eating and adjust the proteins which usually fixes it.


Phyllis ~~
Indiana - Eastern Time
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11/10/16 4:47 A

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Day 32

My post is pretty much the same as last time. I guess that is good as it means it is working for me.
emoticon

I do not follow the clock for meals, unless I am work or have something scheduled that can not be changed.

emoticon Plan you meal times carefully, aiming for no more than three to five hours between meals or snacks.

I try to do that but I only eat when I am hungry. I am not often hungry in the morning so waiting for breakfast can mess up my schedule a little. I eat three meals a day (M-F).

emoticon I don’t watch the clock unless I am hungry. If I am hungry and the clock is showing a time that is way too early for my next meal I drink more water. If the hunger is a 2, I drink a small glass of milk. On occasion if it gets closer to a 3, I make a small meal and have 4 small meals that day. But I know the previous meal did not have enough protein to keep me full. Adjustments, adjustments.

C

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,512
11/10/16 2:27 A

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I'm reposting what I wrote last time - it still stands; a 'feeling' of hunger is still a very unreliable cue for me; rules and timings work better for me.

"I eat every 5-7 hrs - I can go longer than 5 hrs these days without feeling desperate. This is due to (a) planning my meals - three a day and (b) training myself to expect three meals a day. It works a lot better for me than trying to 'eat when I'm hungry'. It works for me, so I'm sticking to it!"

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

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AURA18's Photo AURA18 Posts: 11,208
11/9/16 9:12 P

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emoticon

Edited by: AURA18 at: 4/3/2017 (09:46)
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,341
10/10/16 4:23 P

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Recently, for various uncontrollable reasons, my schedule has been erratic. This lesson is more important than ever. I've been trying to note the times that I eat and my efforts are erratic as well! But, "between 3 and 5 hours" is easy to remember. The other big lesson here is that we do not need more food if we are more hungry than usual. I have used this information since my previous time through the book to make sure I eat more slowly than usual when I am hungrier than usual to give my body time to register the nourishment.



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JUSTME9898's Photo JUSTME9898 Posts: 3,451
7/10/16 11:51 A

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My schedule is usually 4-5 hours between eating. I have been on that schedule for 3 years.

goal is to be able to walk again
Linda
high desert, California


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IAMSUNNYHOWARD's Photo IAMSUNNYHOWARD Posts: 1,655
7/7/16 1:59 P

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I think the optimum for me is about 4 hours. I need to regulate my sleeping so that I am getting up earlier ( by 8 am) otherwise my eating is off for the entire day.



Sunny Howard
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7/3/16 8:24 P

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I like the wait 20 minutes "rule" too. I drink a lot of water during that "break" too. emoticon

C

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DJBTOO's Photo DJBTOO Posts: 3,160
7/3/16 7:42 P

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..."If you're really hungry, do you need more food than if you're just a little hungry?" As a rule, the answer is no - you just think you do. When you feel you're "starved", you're more likely to overeat, EVEN THOUGH YOUR BODY WOULD BE SATISFIED WITH A LOT LESS FOOD."

This is I'd say the most important thing I've taken away from today's lesson which I think will help me tremendously in the future when I go too long (for whatever reason) and I'm 'starving' ... instead of gorging down a tremendous amount of food like I normally do in this scenario I'm going to remember this and have/make/select a 'small' amount - eat that - wait 20 min and see if I'm still hungry.

This, to me, is far easier than setting times/hours to eat by ... because even in the best 'planned' days/weeks/months sometimes it just does not go according to plan. Remembering my body will be SATISFIED with a normal amount of food - even if 'starving' - will help offset the damage I've previously done by eating everything in sight - ha!


dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,341
7/3/16 1:26 A

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I generally don't go more than 4 hours without eating. This reminds me of and old but good book by a Dr Gullo called The Thin Commandments as far as always being prepared with having something healthy with you. I think he called it a 'Thinpack"!



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TWEETYX2's Photo TWEETYX2 Posts: 2,071
7/2/16 11:35 P

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Day 32 5 hour intervals

Again I am in a different place than the rest of the group here. Let's say that this is pretty standard fare for those who follow the diabetic meal plans. 3 meals and 2 snacks. I never fared well with that. I felt the meals were too small and I wasn't always necessarily hungry when the snacks came around. I felt like I was left still wanting more food. Although I have not switched the DMP (because it would reset my streak and I like that a lot) I do not follow it. I have returned to 3 meals with life in between. I find that 3 meals work for me. For me, what works is making sure that I have protein, carbs, fat and fiber in equal portions. When I do this I am naturally not hungry for about 6-7 hours. The only time that I am hungry in between a meal now is if I have been really active but that is not the norm for me.

I personally feel that it is more important that I follow my physical hunger than set up some arbitrary time to eat. I understand when you are working you have to play by their rules but I am not working and so I can eat whenever I want. I eat when I am hungry and for example today I had two meals. As long as I am hitting all of the nutritional bullets I am okay with that.

My turn on this day's message, Pam









TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















 current weight: 228.0 
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,512
7/2/16 7:24 P

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I eat every 5-7 hrs - I can go longer than 5 hrs these days without feeling desperate. This is due to (a) planning my meals - three a day and (b) training myself to expect three meals a day. It works a lot better for me than trying to 'eat when I'm hungry'. It works for me, so I'm sticking to it!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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