We are stuck with caveman genetics in a space aged world. As weird as that sounds, our bodies haven’t changed much in thousands of years. They are still programmed to be as energy efficient as possible at all times.

As cavemen (and women) we didn’t have microwave ovens or fast food restaurants. Our bodies stored energy in the form of body fat — energy that sustained life during the sometimes long stretches between meals. Being fat during caveman days was a blessing — you were more likely to survive the next famine. Unfortunately, extra body fat today is a serious health risk.

The answer to our woes lies in food selection — our diets should consist of approximately 50 - 60% complex carbohydrates (rice, whole grains, pastas, fruit, vegetables, legumes, etc...); about 15% protein (meat and dairy products, beans/legumes, fish and poultry); and less than 30% fat. We routinely consume far too much protein and fat, predominately in the form of fast foods, prepared foods and snacks and far less complex carbohydrate (we do get a lot of simple carbohydrates, mostly in the form of simple sugars).

A healthy eating plan consists of six meals a day. I know that sounds wacky, but read on. Our caveman bodies are programmed to store fat, remember. Each time we reduce our food intake (a.k.a. going on a restricted calorie diet) our body doesn’t know we are trying to lose weight, our body thinks it’s starving. Yep, all that time spent restricting calories hasn’t helped — it’s actually made us better at conserving energy.

The exact opposite of what we were trying to accomplish with dieting occurred. Every time we restrict caloric intake our body goes into survival mode and "shuts off or turns down" all non-essential body functions.

Ever felt sluggish during the afternoon when you didn’t eat lunch? Do you know why? Your body sensed the decrease caloric intake and inferred a reduction in calories —" the famine is coming", so it slows circulation to muscles. Muscles use energy, right? Well, the body wants to save energy to keep you alive during the famine (a.k.a. the diet) so it saves fuel.

Hands and feet ever feel cold and clammy when you diet? Your body reduces blood flow to the extremities because that saves energy. Want to hear more? If we keep the restricted caloric intake for any extended period of time our body has a built in mechanism to start using protein as fuel instead of body fat stores.

That’s right! our body will start burning hard earned muscle as fuel instead of the ever-ready, ever-present body fat stored specifically for the purpose of providing energy. I know it’s wonky, but that’s how the body thinks. Survival.

You can suppress this innate mechanism by providing your body with a consistent supply of fuel. Here’s how it works. First thing in the morning you must eat breakfast. It’s the most important thing you can do. Look at the word breakfast. Break - fast. Break the fast. Your body is low on fuel after a night of sleep. It craves fuel and you need to give it some. Prepare a meal that gives you the proportion of fuel (50 - 60% carbs, 15% protein and <30% fat) recommended by Canada’s food guide and you’re off on the right track.

How much food is enough? Use this rough guide to help you out. A portion of protein is about the size of a deck of playing cards. That’s about the size of your open palm. A portion of carbs is about the size of your clenched fist. Keep the fat to a minimum — it seems we get enough of it without actually trying to eat it.

Eat breakfast and then have a mid-morning snack. Again, choose foods that fit the distribution breakdown (carb/protein/fat). A couple of hours later eat lunch — follow the same protocol as breakfast, then do the same for your mid-afternoon snack. Repeat once more for supper and an evening snack and you’re done.

Planning six meals a day may seem a bit overwhelming, but with practice you will figure it all out. Go easy on the fats and oils and you’ll find that you get to eat enough — sometimes it even feels like too much or too often — but remember your body is a furnace and it needs the fuel. Restrict it and you’re looking for trouble.