Healthy Food-Diet

In the nutritional world, conventional wisdom suggests that the more often you eat, the more likely you are to burn off those calories and control hunger pangs. And so the notion of eating six or more “mini-meals” each day, just enough to fuel your body and tide you over until your next bites, has often been recommended as a more waistline-friendly dieting approach than eating three larger meals. But science evolves, and the answer to whether you should eat many mini-meals or three bigger meals is no longer a straightforward one.

“Years ago, we all believed that you needed to eat multiple times a day to keep your metabolism stoked. … You had to keep feeding the fire and keep the furnace burning. But that theory goes back and forth, and newer research is showing that it really doesn’t slow metabolism if you’re not eating multiple times a day,” said Martha McKittrick, a registered dietitian in New York City who has provided weight-loss counseling for over 20 years.

Small frequent meals vs. fewer big meals

Many studies suggest that eating more frequently may offer benefits by decreasing hunger and food intake at subsequent meals. One study involving close to 2,700 women and men found that those who ate at least six times per day ate fewer calories, consumed healthier foods and had a lower body mass index than those who ate fewer than four times over a 24-hour period. Research has also shown that increased meal frequency has positive effects on cholesterol and insulin levels.

But while eating small frequent meals can discourage large swings in blood sugar, decrease hunger and prevent impulsive snacking throughout the day, other studies suggest that eating more often may not be optimal.

And despite the notion that eating more often means more opportunities to burn calories, thanks to the energy involved in digesting, absorbing and metabolizing food’s nutrients, research suggests that doing so does not appear to significantly enhance metabolism or total calories burned.

“In the ’80s, grazing was thought to be an optimal way of losing weight … but human studies did not support this at all,” said David Levitsky, a professor of nutrition and psychology at Cornell University who has researched the topic of meal frequency and its effects on calorie intake.

“It was thought that if you ate more frequently, the amount of calories you retain would go down, and more calories would be burned. But controlled experiments in humans show that there is no metabolic advantage to eating 12 smaller meals versus eating three or four meals per day, with the same total number of calories.”

Other experts agree. “Meal frequency does not affect metabolic rate and thus has no direct effect on weight loss,” said Carla Wolper, a registered dietitian and nutrition consultant at the ColumbiaDoctors Executive Health assessment program who spent 25 years on the nutrition faculty at the New York Obesity Nutrition Research Center.

In fact, some research suggests that eating even fewer than three meals may be best in terms of controlling calories: In one study, when individuals skipped breakfast, they consumed about 400 fewer calories for the entire day compared to when they ate breakfast.

“If you decrease the number of occasions to eat, your total calorie intake goes down,” said Levitsky, who authored the study. “People think if you skip breakfast, you will overeat later … and that doesn’t happen. Your intake goes up, but not nearly as much as the amount that you skipped.”

An eating pattern for every body

So should you give up on a diet plan of six or more mini-meals, spaced a few hours apart? Not necessarily. The optimal timing of eating may depend on various factors unique to each individual.

“Some folks are grazers by nature, so six small meals might be more in line with their natural inclinations. Other folks eat by the clock, at 7 a.m., 12 p.m. and 6 p.m., for example. The real issue regarding temptation at mealtime is planning. If people have a great food plan, they will probably do well,” Wolper said.

McKittrick agrees. “Some are grazers; some are meal-eaters. … It’s fine if they graze, but make sure calories are controlled so it’s not an ongoing graze-fest.”

The case for small, frequent meals

While some may enjoy sitting down to three meals each day, others may find that it’s just too much food at once.

“Some people don’t have huge appetites. … If they have a 600-calorie sandwich, they may have half at noon and eat the other half at 3 p.m.,” McKittrick said. “Eating large meals may also make them tired … so they’re better off with small frequent feedings because it promotes more stable blood sugar and they get more energized.”

One’s daily routine may not allow for the opportunity to take a big lunch break — and so a grazing style of eating is a better fit.

For a new mom, eating three meals a day can be particularly challenging. “Lots of mothers spend so much time with their kids that they can’t sit down and have a full lunch … so eating more frequently better suits their lifestyle,” McKittrick said.

Health issues may also dictate which style of eating is best. For example, people who have diabetes or hypoglycemia (low blood sugar) can feel shaky, tired and weak if they go too long without eating, so six small meals may be best. Those who have other health conditions including gastroparesis, irritable bowel syndrome and acid reflux may feel better by eating small meals spaced three or four hours apart. The same may be true for seniors.

“A lot of seniors can only have a piece of toast and an egg, and then they get full. As you get older, you just don’t have as much of an appetite, and you feel full more quickly,” McKittrick said.

The case for three bigger meals

Experts say that eating more frequently may be problematic for those who have trouble with portion control or something known as stimulus-bound eating, when the sight of a specific food prompts you to eat it, which can lead to weight gain.

“The bulk of the evidence suggests that humans are opportunistic eaters … and if we are given more chances to eat, the more we will eat,” Levitsky said. “If people did nothing other than eliminate snacks, their total calorie intake will go down.”

A 500-calorie smoothie, for example, will defeat the strategy’s purpose. “If you want to eat small frequent meals, take a look at your calories and really divide them up. If you’re on 1,500-calorie diet, are you really having five 300-calorie mini-meals?” McKittrick asked.

An “all or nothing person” may be better off with three meals per day if a small snack quickly turns into a bigger one, as in the case of nuts. “Nuts are super healthy, but some people can’t stop once they start eating nuts, and that can be a problem,” McKittrick said.

The environment plays a role, too. If your office has a kitchen full of free snacks, it’s a lot easier to go in and grab something like chips or cookies instead of planning your own healthy meals and bringing them in. Working from home, with constant access to the kitchen, can present similar challenges.

And then there are others who just don’t want to be bothered with making eating an all-day affair. “Some just want to eat and get it done with, so they don’t do well with small snacks. … They’re really busy, and they just don’t have the time to deal with it, and so those people may be better off with three meals per day.”

The bottom line is that either style of eating can offer health and weight-loss benefits. But what matters most is what will work for you.

“Maybe, down the line, we’ll be able to test people to determine which eating frequency is optimal, but in the meantime, it’s probably best to go by how you feel,” McKittrick said

Send your press release/articles to: nigerianmedicals@gmail.com, Click here Subscribe to our BBM Channel: C0032239A Follow us on Twitter @nigeriamedicals and Facebook at facebook.com/nigerianmedicals/ For Advert Inquiries Tele/+234 703 591 0761 E-mail: nigerianmedicals@gmail.com  

Like this Article? Subscribe to Our Feed!

578 COMMENTS

  1. ISM Phototake 3) Watney Ninth Phototake, Canada online pharmaceutics Phototake, Biophoto Siblings Adjunct Cure, Inc, Under Rheumatoid Lupus LLC 4) Bennett Hundred Detention centre Situations, Inc 5) Temporary Atrial Activation LLC 6) Stockbyte 7) Bubonic Resection Rate LLC 8) Composure With and May Fall as regards WebMD 9) Gallop WebbWebMD 10) Shoot Resorption It LLC 11) Katie Mediator and May Produce in favour of WebMD 12) Phototake 13) MedioimagesPhotodisc 14) Sequestrum 15) Dr. buying a research paper for college Tgisfc sucxap

  2. Great goods from you, man. I’ve understand your stuff previous to and you are just too wonderful.
    I really like what you’ve acquired here, really like what you’re saying
    and the way in which you say it. You make it entertaining and you still take care of
    to keep it sensible. I can’t wait to read far
    more from you. This is really a terrific web site.
    hipaydaybye payday loan lender hipaydaybye loans

  3. How promptly to finger effects of clomid for men men? With men, Clomid is almost always charmed over a number of days in behalf of at least three months. It takes more heyday to descry results, and you shouldn’t envision adroit fertility improvement. Treatment normally takes at least a month previous any changes in semen can be seen, and a full three months before pregnancy rates may express improvement.

  4. Is 20 mg of viagra generic enough. Your healthcare provider may desire to start you at 20 mg and see how it works. You effectiveness circumstance side effects on 25 mg or 50 mg, but less so (or not at all) on 20 mg or 40 mg. 50 mg muscle not be as serviceable as viagra samples walgreens viagra generic brand 60 mg someone is concerned you, and you and your health provider approve the to a certain larger measure is better.

  5. How much does tadalafil cost. How much does cialis mg price comparison cost. Generic tadalafil is over 50% cheaper than brand-name Cialis. Compared to the label, which can cost between $350 and $1700 for 30 tablets depending on their force, buying cialis in mexico costs between $100 and $600 for 30 tablets.

  6. Howdy! I know this is kind of off-topic but I needed to ask.
    Does operating a well-established website such as yours require a massive amount work?
    I’m brand new to running a blog but I do write in my diary
    every day. I’d like to start a blog so I can easily share my own experience and views
    online. Please let me know if you have any suggestions or tips for brand new aspiring blog owners.

    Appreciate it! https://www.herpessymptomsinmen.org/where-to-buy-hydroxychloroquine/

  7. Excellent website you have here but I was curious about if you knew
    of any message boards that cover the same topics discussed in this article?
    I’d really like to be a part of online community where I can get feed-back from other knowledgeable individuals that share the same interest.
    If you have any suggestions, please let me know.
    Many thanks! https://buszcentrum.com/zithromax.htm

  8. I am not sure where you’re getting your info, but good topic. I needs to spend some time learning much more or understanding more. Thanks for excellent info I was looking for this information for my mission.|

  9. I simply couldn’t leave your site prior to suggesting that I actually enjoyed the standard information an individual provide on your visitors? Is going to be again frequently to check up on new posts|

  10. Simply wish to say your article is as astounding. The clearness in your post is just nice and i could assume you’re a professional in this subject. Well along with your permission let me to snatch your feed to stay updated with impending post. Thanks 1,000,000 and please carry on the gratifying work.|

  11. Hey there, I think your blog might be having browser compatibility issues. When I look at your blog in Ie, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, great blog!|

  12. I was actually itching to get some wager some well-to-do on some sports matches that are episode above-board now. I wanted to allow in you guys recall that I did understand what I ruminate on to be the a-one locate in the USA.
    If you poverty to confound in on the engagement, check it out-moded: online gambling sites no deposit

  13. I like the valuable information you provide in your articles. I will bookmark your weblog and check again here frequently. I am quite certain I’ll learn many new stuff right here! Best of luck for the next!|

  14. I’ll right away seize your rss as I can’t find your email subscription hyperlink or newsletter service. Do you have any? Kindly allow me recognise so that I may subscribe. Thanks.|

  15. Greetings! This is my 1st comment here so I just wanted to give a quick shout out and say I genuinely enjoy reading through your articles. Can you recommend any other blogs/websites/forums that go over the same subjects? Many thanks!|

  16. That is a really good tip especially to those new to the blogosphere. Simple but very accurate information… Appreciate your sharing this one. A must read article!|

  17. Thank you for another wonderful post. The place else could anyone get that type of info in such a perfect manner of writing? I’ve a presentation subsequent week, and I’m on the search for such info.|

  18. It’s perfect time to make some plans for the future and it’s time to be happy. I have read this post and if I could I wish to suggest you few interesting things or suggestions. Perhaps you can write next articles referring to this article. I wish to read more things about it!|

  19. This design is spectacular! You obviously know how to keep a reader entertained. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Excellent job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool!|

  20. Befitting say of stromectol how much it cost. ivermectin is foremost taken as a solitary dosage with a saturated eyeglasses (8 ounces) of water on an remove stomach (1 hour in the vanguard breakfast), unless in another situation directed through your doctor. To keep from certain up your infection, decide this prescription systematically as directed. Your doctor may privation you to take another administer every 3 to 12 months. Your doctor may also command a corticosteroid (a cortisone-like pharmaceutical) an eye to indubitable patients with river blindness, markedly those with flinty symptoms. This is to improve convert the inflammation caused on the death of the worms. If your doctor prescribes these two medicines together, it is important to imbibe the corticosteroid along with ivermectin toxicity. Pilfer them just as directed close your doctor. Do not be nostalgic for any doses. Dosing. The dose of this medicine thinks fitting be special on particular patients. Observe your doctor’s orders or the directions on the label. The following poop includes at best the common doses of this medicine. If your prescribe is different, do not modulation it unless your doctor tells you to do so. The amount of medicament that you arrogate depends on the strength of the medicine. Also, the crowd of doses you swallow each era, the metre allowed between doses, and the completely of without delay you study the remedy depend on the medical question with a view which you are using the medicine.

  21. I pull someone’s leg bought a solve up of products from http://www.pharmduck.com all to the ground the one-time 12 months. Soap, shampoo, conditioner and brashness, attend to at large & masses plating – all of them are pleasing and bouquet delicious. Praisefully advance this anybody’s own fill in owned callers and their camels.

  22. There was no bustle at all in dealing with my offspring and the fellow of pole was uncommonly courteous and benevolent and she went over and beyond to help, so if anyone in zithromax price administration reads this, then please pass on my thanks, and if there is any award or gain design then she should once be considered.

  23. I don’t bear words to characterize what Southern Pharmaceutical (hfaventolin.com) has meant to our patients and to us. Having you as a fellow-dancer in our efforts to patch up our patients is wonderfully reassuring.
    Very good write ups. Thanks.

  24. I usually occupy my instruction at Walgreens but they were unlit of the medication I needed, so I tried 100 mcg mg. They had my medication, were very spry, friendly, erudite and much easier to apportion with than Walgreens. My preparation was filled in less than 10 minutes, where Walgreens takes at the danged least 1.5 hours. I was so impressed by means of the disposition they treated me that they purpose succeed to my business from these days on, no more Walgreens!
    Thanks. I value it!

  25. My object was 15 pounds (intellectual that was within reach). With the ease of the program, I ended up losing 30 pounds! I’ve been on Maintenance now due to the fact that 3 months. I’m getting compliments and of by all means I advertise them how I did it, what’s tangled, and go conceive of the tremendous people with Example Protein at the http://www.stromectolice.com!
    Thanks a lot. I enjoy this.

  26. It was straight to espy Dr Cheng’s mention and buy ivermectin 6mg talk in your latest difficulty of Adored Connection. Our puppy, Charlie was sold to us with a mean cough. Two divers vets treated him with antibiotics and charged me over $300.00 till Charlie kept coughing especially badly in the at the crack mornings. Finally the breeder figured entirely our popinjay’s diagnosis and sent me to Cheng.
    Valuable postings. With thanks.

  27. My family moved to Cloverdale from Vancouver 23 years ago , and we entertain been with pharmasave from the start. I don’t be versed what we would do if we at all times had to go again , cloverdale pharmasave is like folks , on all occasions there when we scarcity you In the past 5 years our sons dog ( Keeda ) has had a altogether grotty click in her hips that was causing her lots of spasm, but with the help of the staff she now gets glucosamine daily and she feels more wisely for it. Thanks fast kamagra uk. Whoa quite a lot of useful advice.

  28. First of all I would like to say fantastic blog! I had a quick question in which I’d like to ask if you do not mind.

    I was curious to find out how you center yourself and clear your thoughts prior to writing.
    I have had difficulty clearing my thoughts in getting my
    thoughts out there. I do enjoy writing however it just seems like the first 10 to 15 minutes are generally wasted just trying to figure out how to begin. Any ideas or hints?
    Appreciate it!

  29. Enormous hold with kind prices and subtle discounts object of lenses, kamagra uk packages arrives in a well-timed manner. Try them commission and ascertain (play on words intended!) Thanks. Plenty of information.

  30. What’s Going down i’m new to this, I stumbled upon this I have found
    It absolutely helpful and it has aided me out loads. I’m hoping to give a contribution & aid other users like its aided
    me. Great job.

  31. Hello! Would you mind if I share your blog with my myspace group?
    There’s a lot of people that I think would really enjoy your content.
    Please let me know. Thanks

Comments are closed.