Meal frequency and weight loss

You Need to Lose Weight

Recommendations considering weight loss are not countable, so you may hear that breakfast meal is really important to boost your metabolism and keep you energized or you may need to consume 6 small meals in order to lose weight or you may need to consume your meals between 2:00-8:00 p.m.

But wait which one is true? No one really knows all of them work according to each body type. You need to figure out what really suits your body. Don’t forget that diet is individualized and if it suits your friend may be not for you.

The Basic Weight-Loss Formula

The first thing is to create calorie deficit in another word burning more calories than you consume. Any other factors are secondary even meal frequency.

Next step is the distribution of macronutrients between carbs, protein and fat. As a general rule 40-30-30 when 40% for carbs and 30% for each fat and protein. You need to consume carbs around workouts in addition to protein sources while keeping fats away from exercise as they can affect digestion and worsen your performance.

Finally, you need to have whole meal that keeps you full for longer period and improve satiety feeling.

Factor In Meal Frequency

Once you finish the steps above you need know to focus on meal frequency. You need to stick now to one plan which is feeling of fullness throughout the day to prevent cravings and overeating.

In general, you will lose weight as long as you are following the above recommendations whatever the number of meals one or eight is.

So what are the general guidelines for meal frequency?

If you:

· Wake up ravenous

· Have a low tolerance for hunger

· Can’t go to bed without a late-night snack

· Have a job that allows you to eat during the day

· Prefer to graze or snack

· Like knowing that your next meal isn’t too far away

Try eating four to six smaller meals throughout the day. Focus on getting protein at each meal and eating until you’re no longer hungry, but definitely not stuffed.

If you:

· Prefer to eat a lot at a time

· Are comfortable with both feeling full and going long periods without food

· Don’t care too much about breakfast

· Can’t eat during the workday

Try skipping breakfast and having one to two really big meals throughout the afternoon and evening. This is also known as intermittent fasting and may require eating slightly past full to ensure you’re reaching your body’s daily energy needs.

If you’re somewhere between the two above and:

· Like to eat enough that you’re satisfied but not stuffed

· Have a job that allows for a lunch break

· Want to go several hours without thinking about food

Try sticking with the more traditional three balanced meals and maybe a snack or two (as needed, not just whenever wanted) during the day.

Time to Experiment

Now after you answered all questions and you have planned for your meal frequency it is time to have some trial. If you find yourself satisfied with meal frequency and weight loss then you need to continue on the same plan and no need for making major changes.

While if you are not losing weight you need to try another plan for 2-4 weeks.

The data you need to collect may be about weight loss, energy levels, satisfaction or any number of other progress indicators that are meaningful to you.

For example if you are skipping breakfast and feel lethargic you may try now to include breakfast for one month and see improvements. Maybe you are eating 6 small meals and not feel satisfied so the solution could be combining two small meals into a big meal.

Sources:

https://www.livestrong.com/article/13708843-the-magic-number-of-meals-a-day-you-need-to-lose-weight/?utm_source=newsletter&utm_medium=email&utm_campaign=040119_f_mon_editorial&c_crid=cta2

https://muscleevo.net/six-small-meals-a-day/