Weight loss nutrition theory seems to be more scattered around than is necessary.From eating Paleo, to eating "clean" then you have Intermittent fasting and the good old eat 6 meals a day. Which do you choose? It's hard to follow a plan that doesn't fit into your lifestyle for starters. Secondly, what scientific research is there to base this all off of?
I want to talk about one of the biggest nutritional theories their is, eating 6 small meals a day other known as 'grazing'. There are some people who swear by this method of eating because it is believe that the more frequent your meals are, your body is working harder thus expending more calories to process the meals you’re eating. Basically, the more meals you eat, the greater your thermal effect of food. This type of eating is popular to bodybuilders who would swear that they are losing gains if they are not eating like clock work. But, how much of this is true?
A research study conducted by Dr. Brad Schoenfeld and his research team examined all the best studies around meal frequency and weight loss to uncover whether “multiple meals” is really a good nutritional intervention for weight loss. This is what they found:
The researchers discovered there was absolutely no effect of meal frequency on body weight. Also,there was no improvement of body-fat percentage with increased meal frequency. In summary, they stated “our analysis does not support a tangible benefit to eating small frequent meals on body composition.”
Ok so hold up, if there is no tangible evidence based on this theory, then why do so many people follow this method of eating? The researchers took it one step farther, the group that ate with higher frequency meal timing, gained significantly more body fat, in particular belly fat. They also gained significant fat in their livers at exactly the same caloric intake. Here is what research is proposing you do.
Eat MORE food less often. To burn body fat as a fuel source, your blood sugar levels must be low enough to trigger lipolysis—the breakdown of body fat. To do this, you need to have a break in eating. So eating every 2-3 hours you are at a continue burning off what you just ate condition which doesn't tap into fat storage! If we go back to our hunter-gatherer ancestors, they would have gone many hours, many days, even weeks between meals. How did they survive without a protein bar snack or eating every 3-4 hours? The answer is simple; your body is designed to shift gears from burning carbs to burning fat (i.e. metabolic flexibility).
Here are some quick tips to quit grazing!
-Drink coffee AFTER breakfast in the mid morning slump.The caffeine in coffee inhibits the PYY appetite hormone in the gut, naturally suppressing appetite.
-During the afternoon at the 3 pm wall, drink some green tea to curb your appetite ! It contains a touch of caffeine to suppress appetite. It also provides an amino acid (i.e. L-theanine) which relaxes the nervous system, so it’s not as stimulating as coffee.
-Stay away from the couch munchies. Don't just sit and mindlessly eat a "snack" when you are not listening to your hunger cues.
There you have it. Fat loss made easy. Eat more, less often and watch the belly fat melt away!