Quote:
Originally Posted by kaplods
Eating small meals more frequently can boost metabolism.
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this is another one of those things that have been blown out of proportion along with the lifting weights to build muscle to burn more calories crap.
a) research suggests that the amount of meals you eat does not matter as much as the total calories at the end of the day. I can spread that out over 5-6 small meals or, I can eat 3 large square meals. Either way, research showed that there was no difference between the two.
b) Taking that into consideration, if I am eating 4000 calories a day, obvisouly, 6 small meals a day is going to be much easier than eating 3 huge meals a day. So, that is one reason why you might consider the smaller, more frequent feedings.
c) A female on the other hand, who might be eating very low calories, may not want to eat 6 meals a day. For example, 6 meals of 200 calories would be extremely small meals and might not be satisfying at all. So, they may opt to eat 3 larger meals to feel like they are actually eating something.
d) the idea that your body goes into starvation mode if you don't eat after 3 hours is pretty ridiculous, so we can throw that one out. Also, given that the research suggests 24-hour metabolism is more important than the number of meals, it doesn't make a difference.
e) Probably the most important part of the 5-6 small meals and the reason why I suggest it as being the best option is because it keeps people from being hungry and snacking. If I eat 3 meals a day, no matter how large, the length of time between those meals is significant enough that I will get hungry, snack and then increase my daily total caloric intake, ultimately throwing off my diet. Also, those that have a large length of time between meals tend to get hungry and eat crap food and make crap choices because they are so hungry. It is mentally more satisfying to eat more frequent meals.
So, from a physiological stand point, eating the smaller meals doesn't matter as much as 24-hour metabolism does. From an overall health and mental standpoint, the more frequent meals appear to be the way to go.
source:
http://www.ironmagazineforums.com/di...ml#post1652182
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2nd source:
http://www.nocrave.com/fm_small_meal_myth.php
In order to dispel the myth of frequent small meal eating, consider some of the theories proposed as to why it works. For example, does it really "supercharge" our metabolism? The answer is "no". While it is true that there is a temporary increase in the metabolic rate associated with the ingestion, absorption and metabolism of food, it only amounts to about 10% of your calorie intake and is independent of meal size. So, whether you eat 3 meals of 900 calories or 6 meals of 450 calories (both totalling 2700 calories) you will only increase you metabolism by 270 calories per day. Unfortunately, the frequent small meal option reduces your leptin levels, which actually lowers your metabolic rate!
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i eat smaller meals because i get hungry every 3 hours no matter what i eat within a reasonable amount of calories. the longest i can go before getting "hungry" (about 5.5 hours) is when i make a "pancake" with: 6 egg whites, 1/2 oatmeal, 1tbsp of flax seed milled, some cinnamon and 2tbsp of peanut butter.