A note I would like to add about doing small, frequent meals.
This as been talked to death on this site. Let me comment directly.
I don't recall reading the bit that doing this speeds up your metabolism.
That's b/c it doesn't speed up your metabolism.
What I've always read in articles is that by eating small, frequent meals, you stabilize your insulin levels and avoid big peaks and valleys in your blood sugar during the day. This helps you avoid feeling hungry and it helps you avoid binge eating.
Obviously. But not everyone is affected the same way.
As your body gets used to frequent, small meals, it also adjusts hormonally to using those calories you consume more readily and isn't so quick to put them into storage (fat) for future energy needs.
Can I see the specific research you are looking at?
And don't forget the population you are speaking to here.... 99% of them are losing weight/dieting.
Hence a caloric deficit.
Deficit = no net storage of fat.... can't create something out of nothing. That said, the bolded fat storage statement is sort of bunk.
This is in addition to helping you get the proper balance of macronutrients for your particular metabolism.
I can and have constructed an equally balanced plan with 3 vs. 6 meals per day.
I see what you're saying... it can be argued that some might find it easier to get their macros in more meals.... but others not so much. Remember, there's no black/white when it comes to this stuff.
This is why so many of the body building sites, blogs and books suggest 5-6 small meals throughout the day.
I'd beg to differ actually. I read a lot in this category.
Many of these books want you to eat more meals per unit of time for a magical increase in metabolism which is unfounded in science.
Empirical evidence would also go against this too.
It does keep your metabolism moving steadily - rather than having periods between big meals where it slows down because it has nothing to work on.
This doesn't matter.
+2-2 = 0
+1-1 = 0
The net is what matters.
You still get the fast and slow times during the day, but not the big peaks and valleys that result in you feeling sluggish at certain times and starving at others.
Have you ever trained anyone?
Not everyone operates like this. There are people on this very board that feel more awake and satiated eating fewer meals while dieting. It goes against intuition I understand..... but it is happening in the real world.
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Here's why I don't suggest more frequent feedings.
People have enough freaking guidelines to follow. If they jump into an eating plan, I suggest they shoot for the number of meals they are comfortable with, which more than likely will be the number of meals they are used to eating. If they are finding themselves weak, tired, and starving..... THEN reevaluate and change some things around.
Don't start off with this.
By starting off with it, it simply creates another hurdle for people to trip over, especially considering the fact that most people aren't' eating 6 meals per day to begin with.
In my experience, which you can take for what it's worth..... 3 vs. 6 meals isn't going to make one bit of difference in terms of success. It's going to be completely independent on the person.
this is me going crazy!
