Are you confused on how often you should eat to lose weight? Should you eat one big meal a day or eat six smaller meals throughout the day?
If the thought of adding another meal to your already hectic schedule, fills you with anxiety then let’s see how the science stacks up.
The diet-industry tells us, we need to eat more often to lose weight. Your metabolism isn’t like a car engine, that can accelerate or slow down as needed.
The rate of your metabolism depends on the number of calories you eat, the number of calories you burn daily, and your genetics. The only way to increase your metabolism is to increase your need for energy.
The Myth of Six Mini Meals
No one really knows where the theory of eating six smaller meals daily to speed up your metabolism originated.
Eating six meals a day to help you lose weight can in theory work, but it’s not because you have increased the rate your metabolism to burn calories by eating more frequently.
You have divided the three meals that you were going to eat and created six smaller meals. Instead of speeding up your metabolism, you have created a way to:
- Get more fiber in your diet through vegetables and protein that keep you fuller longer
- Stop cravings and binge eating by increasing the frequency of your food intake.
- Stabilize your blood sugar and insulin by keeping yourself in “fed” state.
Eating six smaller meals a day is not the only way to lose weight. It’s not necessarily better than eating twice a day or once a day. If you have low blood sugar eating smaller meals helps to keep blood sugar levels normalized.
A study from Vanderbilt University found that when two groups of rats were fed 80% of their usual food intake for four months, there was no difference in the group that received all of its food in two meals per day versus the group that received its food in 10-12 meals per day.
The results proved that restricted food intake, not the pattern (or meal frequency) had a major influence body composition or fat loss.
The multi-trillion dollar diet industry wants to keep you afraid. They say if you don’t eat every three hours you will lose muscle, become permanently weak, and never shed that excess fat. This simply isn’t true, when you review the science behind eating the way to shed fat is to control the total number calories eaten daily and to regulate the type of calories eaten.
Can Intermittent Fasting Help You Shed Fat Quickly?
If skipping a meal causes you to break out in a cold sweat, then let’s discuss how intermittent fasting works to help you lose weight.
If you are struggling with your weight this simple weight loss strategy, may mean the difference between years of yo-yo dieting and finally shedding the excess weight you want to lose.
Intermittent fasting helps transition your body from burning carbohydrates or sugar for fuel to burning fat for energy.
How to practice intermittent fasting:
- You eat during a certain time period. It’s extremely easy, for example you could skip breakfast and eat your meals between noon and 7PM. You could make the window of time 8 hours or even a shorter 4 to 6 hour window of time.
- Skip two meals a day, fast for 24 hours. Eat normally until 8PM and then do not eat again until the following day at 8PM.
How intermittent fasting works:
- During the “fasted state,” your body doesn’t have the food you just to ate to burn off. It will use fat stored in your body rather than glucose in your blood stream to burn for energy.
- Interestingly, the same phenomenon happens when you work out in a “fasted state” your body uses the fat stored for energy!
- The American College of Cardiology in New Orleans found that intermittent fasting also increased human growth hormone (HGH) in women by 1300% and 2000% in men. HGH or human growth hormone is often called the youth activator hormone; it promotes muscle growth and boosts fat loss.
- It also can help create new neurons and protect brain cells from degenerative diseases such as Alzheimer’s and dementia.
Best Foods to Eat With Intermittent Fasting
Grass fed beef / butter
Healthy Fats: coconut oil, olive oil, palm oil, nuts
Avoid / Minimize: Pasta, bread, potatoes, and grains
So, if you have the time and you enjoy eating smaller meals more frequently then try the six mini meals a day plan. Remember, everyone is different…if you have busy schedule and want to save time, give intermittent fasting a try to lose weight quickly. See which works better for you.
Want to learn more about intermittent fasting? Click here and read about the ultimate guide to intermittent fasting for effortless weight loss and life long health.