THE TRUTH BEHIND MEAL FREQUENCY ---------------------------------------------------- This is probably one of the biggest broscience myths in the fitness industry! You MUST eat every 2-3 hours, 6-8meals a day to boost metabolism to help you gain muscle and/or get shredded. If your PT/coach advises this, I suggest you take your money and walk away. I see it pop up and being recommended everywhere and it shits me because its bullshit statements like this that makes life hard for people. Fitness is suppose to improve our lifestyle, not make it a nightmare having to eat every 2-3hours if your job or lifestyle doesnt allow it. This sends the wrong message to people and makes people want to give up because they cant follow this ridiculous eating protocol. Let me remind you, metabolism is primarily related to the quantity of food you eat, not when you eat. If you are consuming 2,000calories per day, it doesn’t matter if you eat that in 2 meals or 6 meals. Your metabolic rate will still be the same. Your results will be the same. People who practice Intermittent Fasting eat all their calories in 1-2 meals. Bros eat their meals in 6-8 meals. At the end of the day, they all get results because their caloric intake over a 24 hour period is the same. Meal frequency is personal preference so consuming however many meals which suits your lifestyle but ensuring you meet your nutritional needs by the end of the day. ------------------------------------------------------------------------------- Now for some research for those interested in reading more. ncbi.nlm.nih.gov/pubmed/11319656 In the short term, meal frequency and a period of fasting have no major impact on energy intake or expenditure but energy expenditure is delayed with a lower meal frequency compared with a higher meal frequency. ttp://ncbi.nlm.nih.gov/pubmed/9155494 More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging. Finally, with the exception of a single study, there is no evidence that weight loss on hypoenergetic regimens is altered by meal frequency. We conclude that any effects of meal pattern on the regulation of body weight are likely to be mediated through effects on the food intake side of the energy balance equation. ncbi.nlm.nih.gov/pubmed/18053311 Eating three meals compared with two meals had no effects on 24 h energy expenditure, diet-induced thermogenesis, activity-induced energy expenditure and sleeping metabolic rate bodyrecomposition/research-review/meal-frequency-and-energy-balance-research-review.html More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging. Finally, with the exception of a single study, there is no evidence that weight loss on hypoenergetic regimens is altered by meal frequency. We conclude that any effects of meal pattern on the regulation of body weight are likely to be mediated through effects on the food intake side of the energy balance equation. Tag, Share, Enjoy. Spread the truth!
Posted on: Thu, 31 Jul 2014 10:44:39 +0000
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