Fourth Meal of the Day

Fourth meal of the day is hard. Most people will need to have this meal around 3:00-4:00pm. The best sign that you need to eat is the fact that most people will get sleepy or tired at this point in the day. Take this as a clear sign to EAT. I don’t mean the first thing out of the vending machine. We all should be using the same rules at every meal that we have learned up to now.

Lean Protein
Starchy Carbs
Fibrous Carbs

At this point in the day your blood sugar has dropped and that is why you may fell sleepy. If you have started to plan ahead you may have some left over food from lunch or maybe even the night before. And if you have planned ahead enough you have what I call “the emergency stash”. This is something that will not perish sitting in your office desk or car. Or something you can keep in the office frig. Mine consist of almonds and a piece of fruit (dry or fresh) or a protein shake and yogurt.

I usually tell people that this meal needs to be premeasured because if you are hungry you will need to eat fast. Another advantage of this is so you can eat fast and get on with you day. This is peak productivity time so stopping to have a full fledge meal may not be in the cards. So if the meal is already in its serving size there are no worries about overeating.

Just try to not skip this meal because remember, our main focus is to keep our metabolism burning and the only way to do this is by eating the right kinds of food during the appropriate times to keep our insulin levels steady.