Two big meals may be better than six small ones

[blackdogdeek]

http://thechart.blogs.cnn.com/2014/05/15/two-big-meals-may-be-better-than-six-small-ones/?hpt=hp_t3

The results

Although both groups lost weight and decreased the amount of fat in their livers, the group that was eating only two larger meals lost more during each 12-week session. Eating fewer, bigger meals also led to lower fasting blood sugar levels, meaning that the body's insulin production was working more efficiently.

The timing and frequency of the groups' meals did not seem to have an effect on the function of beta cells that produce insulin or on the glucose metabolic clearance rate - i.e. how fast their bodies were able to process and get rid of sugar.

 

[smackababy]

I have been doing that for years! I only eat lunch and dinner.

 

[Kaido]

Not for me...best I've ever felt is on six small meals. But then, I'm hypoglycemic, so that basically keeps my blood sugar steady all day. I'd be passed out half the day if I only ate two meals, haha!

I do have a friend who does the "Warrior's Diet" or whatever it's called & only eats once a day. He did it for a full year (while still bodybuilding) and did not notice any change in results (negative or positive). It seems that what counts is the contents of the day, not the timing. Although I would still prefer 3 to 6 meals minimum, since it doesn't spike your blood sugar, force a ton of food into your intestines all at once after being empty all day, or extend your stomach too much all at once.

Actually come to think of it, I think my grandpa did it this way. Oatmeal & an apple for breakfast, work like mad all day (farm kid), then come home for a huge supper of real food (homemade dinner of meat & potatoes and stuff like that). He still had mega-strength into his 80's, so I guess it works!

 

[blackdogdeek]

I have been doing that for years! I only eat lunch and dinner.

I only eat dessert and dessert #2.

 

[blackdogdeek]

It seems that what counts is the contents of the day, not the timing.

The article actually has a counterpoint where it discusses that the people who ate 6 meals a day may have been less accurate about the caloric intake.

Jampolis is also concerned that the two groups did not end up eating the same total number of calories. "Eating six times a day, it's very hard to control calories." The researchers admit that while they did their best to ensure both groups consumed the same amount, the group that ate two larger meals may have eaten less.

 

[M0oG0oGaiPan]

i find it easier on my stomach if i spread my meals out. pain in the ass at times when you're trying to eat everything at once. especially if your actually trying to eat nutritional foods.

 

[alkemyst]

Totally depends on the person.

I can go with one meal per day at times.

If I am heavily training I need more meals to make me feel better.

I am not a foodie so it works against me.

 

[imaheadcase]

Try working the night shift for 7 years and try that.. my appetite changes greatly from day-day depending on the type of work im given. I can go from 1500cal to 6k cal based on that. Its not uncommon i will eat one meal a day, then a few days eat a whole bag of chicken and a few hours later have a whole pizza. lol I might not be in shape, but i'm not overweight to.

 

[alexhere]

only 2, and feel great with it.
the only time i had to ate in separate and small meals
was when i was on antibiotics

 

[smackababy]

Try working the night shift for 7 years and try that.. my appetite changes greatly from day-day depending on the type of work im given. I can go from 1500cal to 6k cal based on that. Its not uncommon i will eat one meal a day, then a few days eat a whole bag of chicken and a few hours later have a whole pizza. lol I might not be in shape, but i'm not overweight to.

When I was working a Panama* schedule in the military, my meals were all messed up.



*12 hour shifts (which were really closer to 15 hours). It was a strange 3 on, 3 off, 2 on, 2 off where over a 2 week period, you worked 7 days and had 7 days off. Working the 6PM to 6AM schedule was brutal. Meals were basically whatever you can get and depending how tired you were.

 

[z1ggy]

i find it easier on my stomach if i spread my meals out. pain in the ass at times when you're trying to eat everything at once. especially if your actually trying to eat nutritional foods.

This. Especially if I am trying to put on muscle. During those periods I need around 2800cal a day, meaning.. 1400cal a sitting in this case. That's going to be very hard to do and I feel like I'd go into a food coma after. Not to mention 1400cal of quality food is also extremely filling. No thanks. I'll stick to me 5-6 smaller meals a day and not feel like a bloated whale after.

 

[joeswinn]

It completely depends the persons. Many studies found that 2 meals is better than 6 meals! they loss more weight.

 

[HitAnyKey]

If your seriously into lifting weights then consider your body can't store protein and there is a limit to how much it can absorb in one sitting. So there is that to consider.

Personally I can see reducing the meals if your trying to lose weight and keep things lean. Provided your getting all your nutrition needs met then it should be fine.

But if your trying to build muscle and improve your strength, I really can't see how only 2 meals a day makes sense or even seems healthy.

 

[z1ggy]

If your seriously into lifting weights then consider your body can't store protein and there is a limit to how much it can absorb in one sitting. So there is that to consider.

Personally I can see reducing the meals if your trying to lose weight and keep things lean. Provided your getting all your nutrition needs met then it should be fine.

But if your trying to build muscle and improve your strength, I really can't see how only 2 meals a day makes sense or even seems healthy.

The whole bro-science regarding the "30g of protein per sitting" thing is utter BS. You think the guys who need 250+g protein per day are eating 'protein/30g' per meal? Probably not.

 

[ironmask]

Fitness is one of the most interesting things about life. It's one of the few things that people will find every reason as to why their fitness goals aren't being met, yet the reason that is causing most people to fail at their fitness goals is laziness. It's really simple. If you want to lose weight, eat at a caloric deficit. If you want to gain, eat at a caloric surplus. Want to get ripped? Lift and eat at a caloric deficit for a long time if you're not in practice already. Who cares how many meals a day. Some humans are throughout the day, others are when they killed. It's not that hard.