How often should I eat?
How many times a day you need to eat those who want to lose weight and those who pump-up muscle? Should you eat 5-7 times a day?
According to a review of scientific researches dedicated to finding the relationship between the frequency of food intake and the body's response in the form of an increase or decrease in body weight, showed no unambiguous relationship between these phenomena.
In addition, the researchers had the impression that some works have the wrong cause-and-effect relationship, and there is an inverse relationship: if you're trying to lose weight then rare food intake may be more efficient.
Let's consider this example: a girl tries to lose weight, she requires 1,200 calories. Obviously, she should eat three times a day by 400 calories (normal portion of food) instead to divide this figure by 6-7 meals - 170 calories is not much as well.
On the other hand, if man tries to lose weight whose needs are 2,000 calories, in an effort to lose weight quickly, he will limit the portions of food, and will not be able to consume these calories for three meals – he needs a more frequent reception of food.
The same study showed that long -existing idea that more frequent meals accelerate metabolism does not have a sound evidence base and does not correspond to reality.
In addition, recent studies have shown that in terms of metabolism and calorie consumption there is no difference between fractional and nutrition once or twice a day with large amounts of food (with the same daily calories).
In fact, our body does not matter how you allocate daily calorie intake: if you eat them all at once or ten times, as well as what time you consume those calories. The important thing is how much energy you consume in total.
Incorrect interpretations of old studies have generated myths that people who skip breakfast gain excess fat quickly and that calories burn faster in the morning, and to eat after six o'clock in the evening is strictly prohibited. In fact, this is not so clear.
Even fasting affects metabolism within 72 hours after the complete apastia. If you won't eat three hours only then nothing will happen, you won't run the burning of fat, and your muscles won't begin to atrophy and deflate.
In addition, full time digesting of the average portion of food is approximately 5-6 hours. The very idea that skipping one meal consumption can affect the metabolism and loss of muscle is fundamentally illogical - the body will not build so quickly. In this article you can learn about the best weight loss foods for men.
It is logical that if you divide the daily intake of calories into a large quantity of food intake, it will be easier to control hunger. But, again, in this case, the weight will be reduced only if the total caloric content of the food is reduced.
Yes, more frequent meals have a positive effect on blood glucose, free fatty acids in the blood as well as a number of other metabolic processes, but it is by no means irrelevant to the fact that such a meal helps to lose weight.
If frequent meals (5-7 times a day) helps you control the portions of food and reduce the total calories - it will help you lose weight. If a frequent meal makes the process more difficult to control calories, and every time you overeat - you will gain weight.
If a rare meal (3-4 times a day) makes you eat more because of the constant hunger - you will gain weight. If a rare meal helps you control and reduce calories - it will help you lose weight too.
Frequency of food intake does not affect the metabolism and does not accelerate or slow it. In most cases, three full meals and a couple of snacks are the optimal solution. More frequent meals have a number of advantages but are not mandatory.
Is it true that to lose weight you need to often eat?
According to a review of scientific researches dedicated to finding the relationship between the frequency of food intake and the body's response in the form of an increase or decrease in body weight, showed no unambiguous relationship between these phenomena.
In addition, the researchers had the impression that some works have the wrong cause-and-effect relationship, and there is an inverse relationship: if you're trying to lose weight then rare food intake may be more efficient.
How many times a day should I eat?
Let's consider this example: a girl tries to lose weight, she requires 1,200 calories. Obviously, she should eat three times a day by 400 calories (normal portion of food) instead to divide this figure by 6-7 meals - 170 calories is not much as well.
On the other hand, if man tries to lose weight whose needs are 2,000 calories, in an effort to lose weight quickly, he will limit the portions of food, and will not be able to consume these calories for three meals – he needs a more frequent reception of food.
Accelerate the metabolism and fat burning
The same study showed that long -existing idea that more frequent meals accelerate metabolism does not have a sound evidence base and does not correspond to reality.
In addition, recent studies have shown that in terms of metabolism and calorie consumption there is no difference between fractional and nutrition once or twice a day with large amounts of food (with the same daily calories).
Do calories burn faster in the morning?
In fact, our body does not matter how you allocate daily calorie intake: if you eat them all at once or ten times, as well as what time you consume those calories. The important thing is how much energy you consume in total.
Incorrect interpretations of old studies have generated myths that people who skip breakfast gain excess fat quickly and that calories burn faster in the morning, and to eat after six o'clock in the evening is strictly prohibited. In fact, this is not so clear.
How often should I eat to lose muscle?
Even fasting affects metabolism within 72 hours after the complete apastia. If you won't eat three hours only then nothing will happen, you won't run the burning of fat, and your muscles won't begin to atrophy and deflate.
In addition, full time digesting of the average portion of food is approximately 5-6 hours. The very idea that skipping one meal consumption can affect the metabolism and loss of muscle is fundamentally illogical - the body will not build so quickly. In this article you can learn about the best weight loss foods for men.
Why do frequent meals work?
It is logical that if you divide the daily intake of calories into a large quantity of food intake, it will be easier to control hunger. But, again, in this case, the weight will be reduced only if the total caloric content of the food is reduced.
Yes, more frequent meals have a positive effect on blood glucose, free fatty acids in the blood as well as a number of other metabolic processes, but it is by no means irrelevant to the fact that such a meal helps to lose weight.
Terms of frequent meals
If frequent meals (5-7 times a day) helps you control the portions of food and reduce the total calories - it will help you lose weight. If a frequent meal makes the process more difficult to control calories, and every time you overeat - you will gain weight.
If a rare meal (3-4 times a day) makes you eat more because of the constant hunger - you will gain weight. If a rare meal helps you control and reduce calories - it will help you lose weight too.
Frequency of food intake does not affect the metabolism and does not accelerate or slow it. In most cases, three full meals and a couple of snacks are the optimal solution. More frequent meals have a number of advantages but are not mandatory.
Source...