Hey, hey. hey. How are you guys? Episode 17, this is kind of a continuation episode from the last couple. So today we're going to talk about multi mini meals. Also, Merry Christmas. And I just realizing, I'm taping this episode on December 12th, but when this episode airs, it's going to be December 22nd. Right. I don't have a calendar in front of me. So this is the last episode that I have to wish you a very Merry Christmas, but I'll see you again before new years, I'll be in your ears again before new year's. I hope you have a fantastic, fantastic Christmas. Eat the pie. Just do it. It's fine. Don't feel guilty about it. And then come join me in January for the 16 week transformation program or back here in Lady Sculpt Lifestyles, I'm going to talk to you about how to work that pie off and how to live a lifestyle that includes pie and apps, that's what we're all about here on Lady Sculpt Lifestyles.
All right. You guys, let's talk about multi mini meals. So last week we talked about intermittent fasting, the benefits of it. And what it's used for now, once you lose the weight you want to lose and you're looking to sculpt your body, or you're looking for more of a sustainable lifestyle, multi mini meals might be more up your alley. Some people call this multi small meals, multiple meals. There's lots of different ways to state this. Basically what multi mini meals is, is just five to seven smaller meals throughout your day. So you break your fast, first thing in the morning and you probably have a bedtime snack and you eat every two to three hours in between. The benefits to multiple small meals is it keeps your blood sugar really nice and stabilized throughout the whole day, you're releasing a nice small amount of insulin after each meal, your body stays in a nice muscle building storage state. So it's a really nice way to build muscle and maintain a nice lean physique. I use multiple small meals with my athletes to shift their body. So to bring down their body fat, increase their lean muscle mass at the same time, I use it with my competition athletes to put them on stage. I often will transition my weight loss clients from intermittent fasting into multi mini meals once they're ready to hold weight just because it tends to be an easier way to get the amount of calories you need in order to sustain a healthy metabolic state and to increase your muscle mass. So once you've lost the weight you want to lose, we want to bring your daily calorie intake out of a deficit and back up to your daily total burn. The reason for this is it helps your system not to get used to that lower calorie intake, so that your body becomes less efficient at burning calories. I know that sounds crazy. The more efficient your body is at burning calories, the less calories it uses for your daily activity. I know that's confusing. But when you have a very efficient metabolism, it's very hard to lose weight. When you have a very un-efficient metabolism, it's much easier to lose weight. Your body burns more calories doing everyday activities. So the more muscle you have on your body, the more choleric burn you have, the more calories you consume on a daily basis to maintain your weight, the less efficient your metabolism is. I know it's very confusing. Sorry. I'll get on with it.
Okay. The downside to multi mini meals is it's a little bit more work, it's a little bit more time. You spend more time eating, more time doing dishes, more time meal prepping than intermittent fasting, which is again, one of the reasons why this lifestyle, it may not be something that is permanent either. I really liked to play back and forth between intermittent fasting and multiple mini meals, depending on what's going on in my life. Right. Do I have time to commit to the meal prep and to all of that eating or does an intermittent fasting lifestyle suit what's going on in my life better at that time, you get to choose. Right. You get to look at your goals and you get to decide what's most important to me right now and what suits my lifestyle better. That's what a sculpted lifestyle is. You guys, it's not doing what you are being told to do by the media or by some random person, it's you stepping back and going, what serves me in my life right now, the most, whether it's serving you career wise, whether it's serving your nutrition and weight loss goals. Whether it's serving your mental health wise, you get to decide what is best for you. If you need a coach's help to do that. Come on over, we can definitely help you out. That's what we talk about all the time in Lady Sculpt, 2.0, my monthly membership. I help all of the women in that group figure out. what lifestyle they want and what best serves them in their lifestyle to achieve their goals as well, to live a purposeful life in bodies that they fucking love. Sorry for thr F-bomb. All right.
So let's talk about who multi mini meals are for. I think we kind of covered this already, but specifically I would put my athletes on this style of a plan, my competition prep athletes, those who struggle with intermittent fasting or those who need a break from intermittent fasting or those who have intermittent, fasted and lost 40 plus pounds and are on that last 10 pounds. Sometimes we need to switch it up a little bit. We need to shock the system. We need to kick the metabolism up to get those last 10 pounds off, and switching over to multi mini meals is a great way to do that. I also find that multi mini meals are much better for reverse dieting. So for someone who has lost all the weight, they want on a really low calorie diet or being in a deficit, when we want to reverse their calories backup and maintain that weight start muscle-building multi mini meals is an easier way to do that than intermittent fasting, because we have more meals, more time to get that calorie surplus into their body. On another note, if you are working out first thing in the morning fasted, multi mini meals might serve you better. I really liked my weight training athletes to eat before they go to bed, especially some protein, maybe a fast absorbing carbohydrate. And then to eat again post-workout. Now, depending on what your goals are again. If your main focus is weight loss, that morning workout might be cardio, right? It may not be weight training, that might not be in your best interest for your goals at this time. Okay. If you're curious about weight loss versus building muscle about what I just said about morning workouts and cardio for weight loss versus weight training for muscle building. Go back and listen to weight loss versus muscle development. It'll clear it all up for you.
All right. You guys let's talk about what a multi mini-meal protocol might look like, for example. So, again, this is going to be for just an average female weights 140 pounds is really happy with her weight. And it's just trying to shift a little bit. So maybe bring that body fat down and bring that lean muscle mass up. I'm not going to go into the math here. I would, for this client, I would go into the math in Lady Sculpt, if I was working with them, one-on-one just to make sure that they're getting enough food to give them the best possible advantage for muscle building and to make sure that we're not going over their numbers and risking adding body fat to their physique. So just for example, let's say our athlete wakes up at 5:45 AM. 6:00 AM, she might break her fast with Greek yogurt and berries. After that she might go for a workout, go hit the gym, lift some weights, post-workout. She may have a protein shake or a smoothie, or maybe an egg frittata with some potatoes. We want to have a nice, fast absorbing carbohydrate with a nice protein source post-workout. I'd say within as close to the workout as your body will let you, some people can't eat right after their workout. And that's usually when I recommend a protein shake, I like to have that meal down within 20 to 40 minutes of my workout. If you've had a pre-workout meal, like the Greek yogurt berries, it's not as urgent for you to have that post-workout meal. You just want to make sure that you're giving your body an adequate protein intake, an adequate amino acid dump around that workout either before or after it, when your focus is muscle building. And then at noon, maybe she has a salad with some protein and some dried fruit thrown into that salad, maybe some nuts, a nice rounded salad. I love salads for lunch when I go to. Anyone who knows me, knows that my protocol for lunch is just a salad, any kind of salad, no matter where I am, I'm at a restaurant, if I'm at home. Today, I'm going to have a Greek salad with some feta cheese and some chicken for lunch. I'm very obsessed with Greek salads right now. 3:00 PM rolls around, maybe she has some cottage cheese, some carrots and some hummus. 6:00 PM, four to six ounces of protein, not double vege. We talked about last week, maybe some broccoli and some carrots or some green beans and some squash. And then 8:00 PM right before bed, this might look like a protein shake and a bowl of berries. I also really like to do the cottage cheese berry and pumpkin seeds that I mentioned last week as a pre-bid snack, right now that's my favorite go-to. I also love doing a vanilla protein infused child latte, like a decaf chai latte with a little bit of vanilla protein powder in it. It's kind of like a nice, warm, sweet bevy just before bed. That gives me everything I need. Some of my athletes love doing protein pancakes with a little bit of peanut butter on them, right before bed. You can get that recipe over in the kitchen, lylasleona.com/kitchen. So for my muscle builders out there, a little bit of protein before bed with a nice fast absorbing carbohydrate and a little bit of fats, a great combination for my weight loss clients out there, just a little bit of protein or a little bit of protein with a little bit of fat. I try to avoid too many carbohydrates right before bed for those of my clients who are trying to lose weight.
All right. So let's take this extra time we have in today's episode to talk about transitioning from intermittent fasting to multi mini meals, because this is a question I get a ton from my clients who are in the transformation program and have had tremendous success. Intermittent fasting really became accustomed to intermittent fasting. Feeling great intermittent fasting. They've lost the weight they want to lose. And now I come in and I'm like, okay, it's time to switch you back into multi mini meals. And there's, they're always like, ah, like deer in headlights. They're not quite sure how to do that. They don't want to do that. They feel great. They love that emptiness in the morning. Do you guys ever notice that after a meal, you feel a little bit. cloudier, a little bit fuller, some people feel tired or lethargic. First off, that's a sign, that whatever it was that you ate, isn't super agreeing with you, maybe it was too heavily carbohydrates and it caused your blood sugar to spike and your insulin to spike. So that's a sign that you're maybe you need to change that meal up. You shouldn't feel tired and lethargic after you eat. The goal anyways, to not. Pay attention to how you feel after you eat. So normally what I would suggest if someone was going from, let's say, let's use the intermittent fasting protocol that we used last week. So just a quick reminder at 12 o'clock, we're having a three egg omelet and then at 3:00 PM, we're having a protein shake post-workout. At 6:00 PM, we're doing protein with double vege and at 7:30, we're doing cottage cheese, blueberries, and pumpkin seeds. So great protocol. This person has already lost the weight they want to lose, and now we're transitioning them over. So what that might look like. Maybe we move that three egg omelet and that cup of berries up to 10:00 AM. And we add in a salad for lunch instead. Or if that's too much, what we might do is switch that 12 o'clock meal over to a salad. And have them have a hard boiled egg or two at 10:00 AM just to start getting them used to having something. I also really like protein shakes to break my fast when I'm doing a 10:00 AM breakfast because the insulin release from protein shake is quite minimal. You could even do a little bit of a fat bomb in that protein shake, whether that be a tablespoon of peanut butter or a tablespoon of MTCT oils. And that's a really nice way to get some calories into your body, get your metabolism revved for the day without getting that lethargic heavy feeling that you would normally get from carbohydrates. Right. And then once you've done that for a week, your body's used to it. You brought your calorie intake up by a hundred or 200 calories, the scale hasn't gone up. You're ready to add in even a little bit more. So maybe again, you move that 10:00 AM meal down. So at 8:00 AM, you're having a hard boiled egg or a protein shake. And then at 10:00 AM. You insert another snack in there and what that might look like, is maybe a protein pancake peanut butter sandwich, or just a sliced apple and a piece of swiss cheese. It doesn't have to be a lot, basically with multi mini meals, your meals can be anywhere from a hundred calories to three to 400 calories, depending on what your daily calorie spread needed. But it literally is a mini meal, so we're not getting big six to 700 calorie meals in this protocol, unless your daily intake is up around 4,000 calories. What we're looking for here is a really nice spread of five to seven meals of two to 300 calories per meal. So if one of your meals is just an apple and two slices of Swiss cheese, that might only be at a 250 calorie meal and that's totally fine. It's perfect. All right.
If you guys have questions about this, as usual. Please feel free to send me an email [email protected]. I will put my email in the show notes. You can always go there, email me your questions any time. And I just want to finish this episode off because we are going right into Christmas. Just a quick reminder that the doors for the 16 week transformation program are rapidly closing. This program starts January 10th, it's my signature weight loss program, it is four months of group coaching, one-on-one coaching daily awareness work and workouts. This program is all encompassing and it is guaranteed to help you achieve your goals, if you put in the work. All right my friends, I will put the link to that program. If you want to know more about it in the show notes as well. Program starts in just under three weeks. Are you in? Have a very Merry Christmas, you guys, and I will see you. Right before new year's eve. Bye for now.
