Both from personal experience and research done about how breaking up your meals increases your metabolism.
Wow, very interested in seeing the research. I've spent a good amount of time researching this myself.
I always base my opinion/belief from empirical evidence first. You are stupid not to, since science is merely a means of describing the real world; not creating it. In other words, if the science doesn't match the real world, you don't throw out the real world and keep the science, lol. I'm sure you get this.
That said, with my experience, eating 5+ meals per day doesn't do much in terms of increasing metabolic rate. I've gotten myself, as well as clients, just as lean eating 3 meals opposed to 5+, assuming cals and macros are equal.
I certainly think there are reasons that eating 5+ meals per day is beneficial. I just don't buy the whole increase in metabolism thing.
That said, let's turn to the research. Can you provide the research you are referencing. From what I've seen more research goes against a metabolic 'advantage' with more frequent feedings than for it.
Here is some of what I am talking about:
I'm certainly not suggesting eating 1-2 meals per day is appropriate. Actually, here is a study to refute that ideal:
J Clin Endocrinol Metab. 1999 Feb;84(2):428-34. Links
Impact of binge eating on metabolic and leptin dynamics in normal young women.
* Taylor AE,
* Hubbard J,
* Anderson EJ.
Reproductive Endocrine Unit and National Center for Infertility Research, Massachusetts General Hospital, Boston 02114, USA.
aetaylor@partners.org
Well defined eating disorders such as anorexia nervosa and bulimia are associated with significant known health risks. Although binge eating behavior is increased in unsuccessfully dieting obese women, other health implications of this common eating pattern are unknown. We hypothesized that ingestion of an entire day's calories at one time in the evening, a common eating practice among Americans, would lead to disruptions in glucose, insulin, and leptin metabolism and in menstrual cyclicity, even in healthy young women. Seven lean women without a history of eating disorders were studied on two occasions separated by one or two menstrual cycles. During one admission, they ate three regular meals plus a snack on each of 3 days. On the other admission, they ate the same number of calories, macronutrient matched to the normal diet, in a single evening meal. Glucose, insulin, and leptin were measured frequently for 12-14 h beginning at 0800 h on the third day of each diet, and an insulin tolerance test was performed while the subjects were fasting on the fourth day. Daily blood samples were obtained until ovulation was documented to assess any impact on menstrual function. Ingestion of an entire day's calories at dinner resulted in a significant increase in fasting glucose levels and a dramatic increase in insulin responses to the evening meal. The diurnal pattern of leptin secretion was altered, such that the gradual rise in leptin from 0800 h observed during the normal diet was abolished, and leptin did not begin to rise during the binge diet until at least 2 h after the evening meal. No changes were demonstrated in insulin sensitivity, follicular growth, or ovulation between the two diets. We conclude that 1) ingestion of a large number of calories at one time (binge eating) impacts metabolic parameters even when total calories and macronutrients are appropriate for weight; 2) the timing of energy intake is an independent determinant of the diurnal rhythm of leptin secretion, indicating a relatively acute affect of energy balance on leptin dynamics; 3) the mechanism of exaggerated insulin secretion after a binge meal remains to be determined, but may be related to the altered diurnal pattern of leptin secretion; and 4) as most binge eating episodes in the population are associated with the ingestion of excess calories, it is hypothesized that binge eating behavior is associated with even greater metabolic dysfunction than that described herein
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However, I take issue when people claim of metabolic advantage associated with numerous feedings since it doesn't line up well with my experience nor does the science match it.
I wouldn't waste my time with it actually, but here's the deal. Most people trying to lose weight for the first time may be scared off by the recommendation of eating 6 meals per day. It's too much work and preparation for some, IMO. And b/c the metabolic advantage doesn't seem to exist, why force it upon them (pigtobig, I know you weren't forcing it upon them, but I've seen many do just that).
I'm more inclined to understand the client's habitual lifestyle and match my recommendations to it in the name of comfortableness and ease of transition for the client.
For many, the more parameters you establish, the less adherence you are going to see.
There is certainly a flip-side to this.... that being the fact that for many, eating 5-6 meals will be most beneficial. They won't have a problem with it. In fact, it will help them regulate satiety and the proclivity to binge will be eliminated.
My 2 cents on the subject.
And again, I'd love to see that research.
She says she already works out what seems like a good amount. Then, she says she eats a tiny breakfast, and then nothing real until a large dinner. When you get a person eating 6 small meals a day, there is almost no time for snacking or eating crap outside of what you have planned.
I wouldn't take issue with this statement.
I think 3 well balanced meals would lead you to the same result however. My problem isn't the fact that one is better than the other.
I take issue solely on the claimed existenace of a metabolic advantage.
If she can comfortably eat 5-6 meals, more power to her. I'd actually recommend it for reasons aside from a metabolic advantage.
If this would make life 'rough' though, I'd be more inclined to recommend 3-4 meals.
Did you have an issue with the idea of switching to a bunch of small meals?
I wouldn't call it an issue. Hopefully my point was explained above. I wanted to see if you'd claim the increase in metabolism and you did.
Now I'm merely interested in seeing the research.
As always man, pleasure discussing things with ya.
