wooWhen it comes to diet and health, especially losing weight, most of the focus is on what you eat and how much you are eating. While eating fewer calories than you do is key to weight loss, another important factor is how you eat — such as how many times a day you eat.
In recent years, much attention has been paid to food patterns. While some diets suggest that the key to losing weight is simply eating one day meal, other popular diets suggest people should eat max six small meals a day. Too many of us have been bred to eat three meals per day – So which one is the best?
Many diet plans also follow a three-square-meal eating pattern. Taking such a rigid approach can leave people feeling hungry between meals. it can lead to people snack between meals, potentially overeating in the process.
But snacking between meals was long seen as a way to stave off hunger, some preliminary study showed that eating more meals a day was associated with low body weight. Since then, research has looked at a variety of eating patterns ranging from “nibbling” (up to 17 small meals per day) to “gorging” (two to three meals a day).
There is a common belief that nibbling increases your metabolism, but it is not. There there is evidence One study showed that nibbling caused a less pronounced insulin spike after a meal than gorging. This indicates better blood-sugar control, which may be indirectly linked to better managing weight by storing less fat. But pending more research, nibbling may not actually happen. burn more calories From gorging.
later studies One who failed to see the effect of eating between two and four meals per day failed to show that munching or gorging more profitable for weight loss. Some studies show that eating more often helps weight loss, but can also increase appetite and impair your ability to clear fat From the blood – an important factor in the risk of heart disease.
But the way we eat has changed over the decades, with many of us Snacks or following other eating patterns, such as intermittent fasting, which advocates reducing the number of meals eaten or leaving more time between meals. It is believed that such an eating pattern will help the body lose weight in a better way.
These diets are based on an understanding of the various metabolic states of our body. After eating our body goes postpartum stage. During this state, which can last for several hours, the body stores energy from the food we have just eaten – often in the form of fat. The postabsorption (or fasting) period is when the body begins to burn through the stored fuel, which only really begins about 10 or more hours after a meal.
When we follow the traditional way of eating three meals a day, we spend a large part of our time (12 hours or more) eating. postpartum stage, with very little time in a really fasting state. It is exaggerated with grazing or “nibbling” eating patterns. Intermittent fasting diets are based on the idea that reducing meal frequency will allow your body to spend more time in a fasting state. It is believed that it will be improve your ability To manage fats and carbohydrates in food. These diets can give better control storage and burning of fat stores And enhance your metabolic health.
This is why some people choose deliberately skip meals, As if Breakfast, while following a normal eating pattern (in contrast to intermittent fasting, where they can still eat three meals a day but in a shorter period, such as eight hours). It may or may not affect how much we eat when skipping meals. Other metabolic benefits those that come with an extended fast without adversity affect appetite.
Along with the frequency of eating, another factor that can affect your weight is the time of day when we eat. Research has found that eat later is associated with eating more holistically, which may weight loss hindrance.
emerging area chronic nutrition It has also been found that humans are designed to eat daylight hours Unlike later in the evening – similar to our favorite bedtime schedule. Some research has shown that eating later in the day is associated with: high body weight. Research also shows that we are more likely to eat unhealthy food When we eat outside of our natural circadian rhythm.
Another consideration is the timing of when we eat carbohydrates. How you deal with carbs at one meal can be influenced by whether we’ve eaten carbs in a previous meal—known as second meal event. Carbohydrates are primarily responsible for moving the body into the postpartum state, releasing insulin and controlling fat storage. This means that if we eat carbohydrates at every meal, we are more likely to store these as fat. Some research suggests that limited carbohydrates may help us burn more fat during exercise, and may improve exercise performance.
Different eating strategies can have different benefits for our bodies, such as better blood-sugar control. But when it comes to losing weight, no one strategy works better than the other. At the end of the day, the eating strategy that works best for an individual will be different. Knowing which strategy will work best for you depends on many factors, such as your goals, your lifestyle, the way you sleep and the type of exercise you do.
Adam Collins is a Principal Teaching Fellow in Nutrition at the University of Surrey. This article first appeared on Conversation.
Credit: www.independent.co.uk /