Can you trust your hunger or should you schedule your meals?
You may have heard that eating 6 small meals a day will boost your metabolism and help you lose weight. Or maybe just the opposite – fasting is very beneficial for losing weight.
There is a lot of confusion about meal frequency in the health and fitness field.
But don’t worry – there is one rule that governs them all.
Rule number one to repeat the meal
The best number of meals per day is all it takes to meet your nutritional needs. Here’s what that means…
What are you eating – Which macronutrients – And the how much do you eat It matters more than how many times You are Eating.
Some people find it easier to eat three times. Others can adjust the amount of food they eat better if it is divided into smaller meals so that they never go hungry. This is why the right number of servings for you is the easiest to meet your nutritional needs throughout the day. So easy.
The truth is:
If you want to lose fat or gain weight, the most important thing is to adjust your calorie intake accordingly.
Remember that eating smaller meals will not speed up weight loss if the calories remain the same. This is the reason…
Answer your meal timing and metabolism questions
Will eating smaller meals more often speed up the weight loss process?
It is a fact that digesting a meal increases the metabolic rate. But it depends on the amount of calories, not how often you eat. Eating 900 calories in three small meals or one large meal doesn’t make a difference.(1) As long as the calories stay the same, eating more often won’t make much difference to weight loss, according to Research.
Does Skipping Meals Cause “Hunger Mode” That Prevents You From Losing Weight?
When you eat less, your metabolism gets less digested. So, restricting your calories will slow your metabolic rate, whether you skip meals or not. But – a slower metabolic rate is probably not the reason why weight loss has stopped. . In fact, your Weight loss will naturally slow down once you have a little to lose. This does not mean that you are in “starvation mode” and have to eat a lot.
This common myth causes people to eat more and ruin their diets. (Exceptions include conditions such as anorexia and rare diseases such as the breed.)
It is not recommended to “starve yourself” with severe calorie restriction health Reasons other than weight management, such as poor nutrition that can lead to other serious health problems.
Should you eat right after a workout if you want to gain muscle?
If your goal is to build muscle, here are a few scientifically proven tips to increase muscle protein synthesis.(3) Consuming high-quality protein for up to two hours after a workout can help you recover and gain muscle. For optimal gains, you should consider eating 20-40 g of protein (0.25–0.40 g/kg body mass/dose) approximately every 4 hours. If you do not exercise, timing is not critical and you should care more about Total amount of protein per day to build more muscle.
However, you may be left wondering – Are there any reasons why you should eat more or less?
Should you eat more or less?
Consider cutting back on food if…
- The ‘small meal approach’ is complicated for you
- You want to think less about food but still stick to the calories you plan on
- You can’t lose weight even by restricting calories
- You have digestive issues – a longer break between meals gives your body a chance to fully digest the food
Looking for a change? Intermittent fasting can be a great way to lose weight and/or spend less time planning food.
Is it safe to try intermittent fasting?
In general, yes. But it’s not recommended if you’re under 18, pregnant, have diabetes, are underweight, or have an eating disorder.
Consider eating more (4 or more meals a day) if…
- You want to gain weight but can’t eat too many calories in one meal
- You have a very active job and a high calorie requirement
- You are an athlete and need a certain timing of nutrients around your workouts
- You feel “hungry” (hungry + angry) all the time (maybe you should try Foods that keep you full for longer?)
- There is no magic number of meals a day that works for everyone. Trust your hunger – If you want to eat smaller meals more frequently, go for it. If not, feel free to eat less.
- You don’t have to force yourself to eat on a schedule, but it’s a good idea to get into the habit of eating the same number of meals each day. why? by searchIrregular meals can have negative effects on your health. Whether it’s 2 meals, 3 meals, 6 meals a day – try it Choose a number of meals that you can stick to most days of the week.
- Don’t forget rule number one: The best number of servings for you depends on what your body needs to achieve your goals.
Not sure how much macronutrient you need? use the protein intake calculator And the carbohydrate calculator To find out the optimal amount for your goals!
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