A dietitian has raised concerns about those considering Gordon Ramsay’s diet for weight loss. The renowned chef, originally from Scotland, claims to have lost nearly four stone by consuming small meals five times a day, instead of the traditional three larger meals.
In a recent interview on The Today Show, Ramsay stated, “I’m very good at eating five times a day, but small amounts as opposed to big breakfast, big lunch and big dinner.” He added that he prefers not to eat dinner early and then spend hours cooking, opting instead for frequent small bites throughout the day.
Ramsay also recommends drinking a couple of glasses of water before meals, suggesting it helps curb hunger. While it might seem counterintuitive, Tami Best, a registered dietitian, explains that eating more frequent, smaller meals can aid in weight loss for some individuals.
“Eating smaller, more frequent meals can be a good strategy for weight loss,” Best noted. She highlighted Ramsay as a prime example, emphasizing that the composition of these meals is crucial.
Best advises that these mini meals should consist of whole, unprocessed foods rich in protein and dietary fiber. She explained, “This style of eating enhances the production of Glucagon-Like Peptide Hormone (GLP-1), which helps regulate blood glucose levels and the rate at which the stomach empties.”
Fiber, in particular, is important for metabolic health and can lower the risk of type 2 diabetes, overweight, and obesity. Additionally, Best stressed the importance of high-protein foods for maintaining lean body mass during weight loss. “Muscle mass is more metabolically active than fat tissue and plays a significant role in losing and maintaining weight,” she said.
However, Best warned that frequent smaller meals could backfire if they consist mainly of unhealthy snacks. She noted that many processed foods, such as chips and cookies, lack protein and fiber, leading to mindless overeating. “These foods do not support GLP-1 and can leave people feeling hungry,” she explained.
Sample Five-Meal Diet by Tami Best
7:30 AM: 1 fried egg on sprouted-grain bread with avocado and arugula
10:30 AM: A protein smoothie made with 1 cup of blueberries, 1 scoop of clean protein powder, 1 cup of baby spinach, 1 tablespoon of ground flaxseed, and ½ to ¾ cup of almond milk
1:30 PM: 1 cup of leafy greens topped with ½ cup of garbanzo beans, 2 ounces of rotisserie chicken, 2 tablespoons of pumpkin seeds, and ½ cup of brown rice, drizzled with olive oil, lemon juice, herbs, and spices
4:30 PM: 6 nut and seed crackers with 1 ounce of cheddar cheese and sliced apples
7:30 PM: 3 ounces of lean steak, 1 cup of roasted broccoli, and 1 cup of roasted delicata squash
While Ramsay’s approach to eating may work for him, Best cautions that it’s essential to choose healthy, balanced foods to achieve lasting weight loss.
