Thoughts on meal frequency

[evander87]

I lost a ton of weight by eating right and bumping up my total number of meals from 2-3 to 6-7. But I just had a buddy of mine tell me the meal frequency is all bologna. That the increase in metabolic rate is a long perpetrated myth. Was my weight loss entirely from calorie restriction and the increase in meal frequency helped ward off cravings because I never became so hungry waiting for my next meal I could make better food choices?

Thanks for the insight people.

[gbrice75]

Your friend is right with regards to metabolism. Meal frequency has no bearing on metabolism. If you consume 2000 calories in 1 meal or 8, your body has to metabolize 2000 calories.

Small frequent meals are widely accepted for the very reason you mentioned - for many, eating in that way makes diet adherence much easier, and reduces cravings etc because the next feeding is only a few hours away.

Calories in calories out isn't ALL it's about, however it is the largest factor by far. Too many people focus on these little tweaks and fail to grasp the fundamental concepts.

[jypoll]

i would also say, from personal experience, that stomach capacity is very plastic. when im bulking i can eat a considerably larger amount of food at one time then when im cutting, it takes me atleast a month of stomach conditioning when going from bulk to cut or cut to bulk. so if you eat once a day, prolly a hug meal your stomach will expand and you will always be hungry, if your always snacking and only small amounts of food at a time your stomach will shrink and you wont be as hungry in-between meals. I am not sure if the meal frequency alone has an effect on metabolism, as said above:

"If you consume 2000 calories in 1 meal or 8, your body has to metabolize 2000 calories. "
-your body doesnt 'have' to metabolize that food, it can store it or if you dont have enough food it can metablize your body,

if you eat more often your hormone levels will remain constant, and if you only have 1-2 meals you will have spikes and drops, im sure that plays a role in metabolic rate, but how much you eat and what you eat is going to make a considerably more significant effect.

[gbrice75]

The point I was making was that the same amount of energy is required to process 'X' number of calories regardless of how that food is taken in. All that changes is length of time. This has been proven in studied which I'll be happy to furnish; I just need to dig them up.

[JohnnyVegas]

Several studies have shown that people that eat more frequent meals are healthier, and thinner. It is not because of the metabolic myth (as you point out), it is because people that are more active about monitoring and planning their food are healthier and more fit.

...and I agree with gbrice above.

[evander87]

SO if more meals don't increase metabolic rate does eating more protein meals help with synthesis? If I have to ingest 200g of protein a day is there a benefit to spreading them out verses eating all 200 at one meal?

[charcold]

You also have to consider the effects of nutrient timing.

And IMO, from what information I have been presented, we are on the edge of showing it ISNT cals in vs cals out for every individual. I personally think some very cool stuff will be coming out soon!!!

[JohnnyVegas]

I think this is a "walk before you can run" issue for most people. Everyone gets caught up in the minutia and loses sight of the basics. They want to eat like they are highly tuned athletes...arguing how many grams of simple carbohydrates they should ingest within XX minutes of their workout, or discussing carb cycling, but losing sight of the basics.

Most of us are not in a state of tune that requires total over-thinking about our diets. Keep it simple until you need to be worrying about it on that level.

The extreme example of eating 200 grams of protein in one meal isn't going to work as well as spreading it out over six meals. But, get it 90% right and you will be ahead of 95% of the people that don't change their diet because they don't have the willpower.

[gbrice75]

You also have to consider the effects of nutrient timing.

And IMO, from what information I have been presented, we are on the edge of showing it ISNT cals in vs cals out for every individual. I personally think some very cool stuff will be coming out soon!!!

Like I said, cals in/out isn't everything, but I have no doubt it's the predominant factor. Basically I agree with every point JV made above.

[Sgt. Hartman]

You also have to consider the effects of nutrient timing.

And IMO, from what information I have been presented, we are on the edge of showing it ISNT cals in vs cals out for every individual. I personally think some very cool stuff will be coming out soon!!!

By all means, post it up. IMO, the opposite trend is taking place, ie. nutrient timing is irrelevant and your daily cals/ macros are all that's important.

[charcold]

Let me see what I can put together over spring break. We were presented with something like 100 powerpoint slides, but it was really interesting, at least to me.


I will say I don't think nutrient timing is completely key. I usually drink a protein shake after work out, but if I don't, I don't worry about my muscles burning up lol.

GBrice, didn't you recently make significant gains while under a cal deficit?

[zaggahamma]

I think this is a "walk before you can run" issue for most people. Everyone gets caught up in the minutia and loses sight of the basics. They want to eat like they are highly tuned athletes...arguing how many grams of simple carbohydrates they should ingest within XX minutes of their workout, or discussing carb cycling, but losing sight of the basics.

Most of us are not in a state of tune that requires total over-thinking about our diets. Keep it simple until you need to be worrying about it on that level.

The extreme example of eating 200 grams of protein in one meal isn't going to work as well as spreading it out over six meals. But, get it 90% right and you will be ahead of 95% of the people that don't change their diet because they don't have the willpower.

...x2