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TOPIC: Benefits of eating 5-6 meals a day!!!

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March 2, 2011 10:39 AM
By eating 5 to 6 small meals per day, you will increase your energy levels, accelerate muscle growth, and speed up your metabolism without storing fat. In fact, frequent eating will actually allow you to eat up to 50% more calories without storing an ounce of it as fat.

Eating 5 meals a day will boost your metabolism, helping you to burn more calories all day long.

In fact, by eating super-clean, high protein foods at each of your 5 meals, you will find that your metabolism goes into overdrive, becoming extremely efficient at burning off calories.

Frequent eating revs up your metabolism due to the thermic effect of food. This is because the breakdown and absorption of food itself requires a substantial number of calories.

You will also find it easier to build and maintain muscle.

You will feel 10x better by eating smaller, more frequent meals. Your energy level will soar and your hunger cravings will be destroyed. This is because eating 5(for women) to 6(for men) meals per day helps maintain a balanced blood sugar level, preventing hunger attacks.

Each meal should consist of complex carbs, protein, and fat.

Doing this along with cardio and weight lifting, you will become lean and fit.
Edited by princesschikee On March 2, 2011 10:49 AM
March 2, 2011 10:47 AM
Hi yes and well said. I totally agree. Sometimes it's hard to explain this to people because they think that is overeating when it fact, it's the best thing you can do for your metabolism. I"m never hungry like I was before either. I eat 3 smaller meals (300-400 calories) and 2 snacks (200-300 calories). This keeps you satisfied all day. What a difference a few changes can make in your diet:)
  4664549
March 2, 2011 10:48 AM
I LOVE eating 6 meals a day :D Im never hungry and always full of energy! I swear by it.
March 2, 2011 11:05 AM
great to know--thanks!

I eat this way too but never really had any facts around it except that it's what I like to do. I like a 2-part breakfast, lunch and dinner, and then snacks in between.

You really think you can eat up to 50% more this way though?? Not sure I'm seeing that I can eat a ton to maintain my weight but that sure would be nice! do you have an article about this that you referenced? Would love to show my husband as he eats so unbalanced --I'm working on him to add more calories during the first part of the day as he tends to eat like 80% end of day. I can't see how he does it.

anyway, thanks again!!
  264366
March 2, 2011 11:08 AM
QUOTE:

great to know--thanks!

I eat this way too but never really had any facts around it except that it's what I like to do. I like a 2-part breakfast, lunch and dinner, and then snacks in between.

You really think you can eat up to 50% more this way though?? Not sure I'm seeing that I can eat a ton to maintain my weight but that sure would be nice! do you have an article about this that you referenced? Would love to show my husband as he eats so unbalanced --I'm working on him to add more calories during the first part of the day as he tends to eat like 80% end of day. I can't see how he does it.

anyway, thanks again!!

Most of my knowledge came from www.burnthefat.com. But info like this is all over the internet.
March 2, 2011 11:10 AM
QUOTE:


You really think you can eat up to 50% more this way though??



It all depends on how much weight lifting and cardio you do in addition to how clean you eat. I'm sure the upper end of that %age is for men and that is based on maintaining your weight.
March 2, 2011 11:21 AM
Most of your statements are opinion based, not facts. Blindly following information instead of looking at it objectively is the whole reason the general public, for the most part, is so misinformed. With that said, if six meals works for you, have at it. Neither is better. It is a matter of opinion

Also, I use to eat six meals a day, but I prefer three bigger meals + having a life lol
  1932255
March 2, 2011 11:25 AM
There is something to be said for ongoing research that is evaluating the maintenance of a constant level of blood sugar versus the 3 meal spiking that occurs when your blood sugar rises and the plummets and then rises and etc.
  186690
March 2, 2011 11:50 AM
QUOTE:

Most of your statements are opinion based, not facts. Blindly following information instead of looking at it objectively is the whole reason the general public, for the most part, is so misinformed. With that said, if six meals works for you, have at it. Neither is better. It is a matter of opinion

Also, I use to eat six meals a day, but I prefer three bigger meals + having a life lol


Prove it otherwise.
March 2, 2011 1:12 PM
QUOTE:

QUOTE:

Most of your statements are opinion based, not facts. Blindly following information instead of looking at it objectively is the whole reason the general public, for the most part, is so misinformed. With that said, if six meals works for you, have at it. Neither is better. It is a matter of opinion

Also, I use to eat six meals a day, but I prefer three bigger meals + having a life lol


Prove it otherwise.


http://www.ncbi.nlm.nih.gov/pubmed/1905998
Edited by YeaILift On March 2, 2011 1:16 PM
  1932255
March 2, 2011 1:37 PM
QUOTE:

QUOTE:

QUOTE:

Most of your statements are opinion based, not facts. Blindly following information instead of looking at it objectively is the whole reason the general public, for the most part, is so misinformed. With that said, if six meals works for you, have at it. Neither is better. It is a matter of opinion

Also, I use to eat six meals a day, but I prefer three bigger meals + having a life lol


Prove it otherwise.


http://www.ncbi.nlm.nih.gov/pubmed/1905998


I don't need to prove it through science. I'm proof that it works for me as well as a lot of other people. I'll leave it up to you to get the scientific proof that it works. You should read up on the thermic effect of food.
Edited by princesschikee On March 2, 2011 1:44 PM
March 2, 2011 2:08 PM
QUOTE:

QUOTE:

QUOTE:

QUOTE:

Most of your statements are opinion based, not facts. Blindly following information instead of looking at it objectively is the whole reason the general public, for the most part, is so misinformed. With that said, if six meals works for you, have at it. Neither is better. It is a matter of opinion

Also, I use to eat six meals a day, but I prefer three bigger meals + having a life lol


Prove it otherwise.


http://www.ncbi.nlm.nih.gov/pubmed/1905998


I don't need to prove it through science. I'm proof that it works for me as well as a lot of other people. I'll leave it up to you to get the scientific proof that it works. You should read up on the thermic effect of food.


You ask me to back up my claim and then ignore the presented data lmao. How am I suppose to persuade you if you are so stubborn in your methodology? How about you provide the same courtesy I provided you and back your claims up with some evidence. If we were discussing personal experiences, that's one thing, but we are not. Also, I am not saying eating six meals a day is a bad thing, but you are misinformed if you think it has added benefit over three meals or twenty meals given the same diet.

Here is some "proof" that you don't need to eat six meals a day. All of these people fast for 12 - 16 hours a day:

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www.leansgains.com

Man, they sure look like they are losing out by not scorching their metabolism by eating multiple meals throughout the day.
  1932255
March 2, 2011 2:52 PM
@ YeaILift

Some of those people have the most unhealthy looking bodies ever.
March 2, 2011 3:09 PM
QUOTE:

@ YeaILift

Some of those people have the most unhealthy looking bodies ever.


Yea the before pictures are pretty bad. But that's kind of rude so idk
  1932255
March 2, 2011 3:33 PM
I love eating six meals per day. Makes me feel like a hobbit.

Breakfast
Second Breakfast
Elevensies
Luncheon
Afternoon Tea
Supper
March 2, 2011 10:14 PM
I have been told by many people that multiple small meals help, i have also read the entire - heavy breakfast, lighter lunch and very light dinner routine. personally i find the second one easier to follow. the only reason being that i work for 10hrs a day...none of which requires me to run around (corporate job sigh!) if anyone has a diet plan where i don't have to spend a whole lot of time deciding what to eat and what not to eat...i will be really grateful.

P.S. No meat, chicken or fish diet recommendations please...
Edited by tikku123 On March 2, 2011 10:16 PM
March 3, 2011 12:48 AM
QUOTE:

Most of your statements are opinion based, not facts. Blindly following information instead of looking at it objectively is the whole reason the general public, for the most part, is so misinformed. With that said, if six meals works for you, have at it. Neither is better. It is a matter of opinion

Also, I use to eat six meals a day, but I prefer three bigger meals + having a life lol


Actually if you go to Tom Venuto's website which is what the O/P is quoting from, there are tons and tons of scientific sources (real peer-reviewed sources, not grocery store health mags) cited in his work.

Tom Venuto is a bodybuilder and has helped me greatly in my weight loss journey. I trust his site over many others because he DOES use scientific facts and principles instead of blind opinions.
March 3, 2011 5:15 AM
QUOTE:

QUOTE:

Most of your statements are opinion based, not facts. Blindly following information instead of looking at it objectively is the whole reason the general public, for the most part, is so misinformed. With that said, if six meals works for you, have at it. Neither is better. It is a matter of opinion

Also, I use to eat six meals a day, but I prefer three bigger meals + having a life lol


Actually if you go to Tom Venuto's website which is what the O/P is quoting from, there are tons and tons of scientific sources (real peer-reviewed sources, not grocery store health mags) cited in his work.

Tom Venuto is a bodybuilder and has helped me greatly in my weight loss journey. I trust his site over many others because he DOES use scientific facts and principles instead of blind opinions.


Thanks, Lyadela.

I found Tom Venuto about 4 yrs ago. I purchased his e-book and can't believe how much it has transformed me. Yes, his work does include tons of scientific evidence. Doesn't sound opinion based to me. I don't waste my time on people who try to put others down and I don't feel I need to prove anything. If anybody asks where I got my info, I'd be more than happy to tell them. You look great, btw.
Edited by princesschikee On March 3, 2011 5:18 AM
March 3, 2011 6:46 AM
QUOTE:

QUOTE:

QUOTE:

Most of your statements are opinion based, not facts. Blindly following information instead of looking at it objectively is the whole reason the general public, for the most part, is so misinformed. With that said, if six meals works for you, have at it. Neither is better. It is a matter of opinion

Also, I use to eat six meals a day, but I prefer three bigger meals + having a life lol


Prove it otherwise.


http://www.ncbi.nlm.nih.gov/pubmed/1905998


well that study is based off of a study group of 13 people over a period of 2 days. lol. It doesn't prove anyting at all, either side of the argument.

They do state in the 2nd sentence that: "When the daily energy intake is consumed in a small number of large meals, there is an increased chance to become overweight"

Thanks for bringing that to our attention.



The underlying formula stays the same for weight loss, create a calorie deficit. If you do it with 2, 3 or 8 meals it will create th same deficit. The theory is that you metabolism works more if you feed it more often, with in turn burns more calories. Maybe the amount of extra calories burnt is negligeble, maybe it isn`t, but it does keep your energy levels steady and it offsets hunger so you don`t feel like over eating.
March 3, 2011 6:50 AM
Eating more frequent meals during the day prevents binges due to starvation or perceived starvation but whether it actually boots the metabolism is controversial; there are reports saying both.

Doing it won’t hurt you so I’m not discouraging that point but I find it funny you mentioned you can eat up to 50% more calories by doing this. Ummmm eating an extra 600 ish calories would = 2000 for most people here and unless you are tall like myself or obese, you are now way over your maintenance cals and will gain unless you workout.
  1100181
March 3, 2011 7:00 AM
QUOTE:

Eating more frequent meals during the day prevents binges due to starvation or perceived starvation but whether it actually boots the metabolism is controversial; there are reports saying both.

Doing it won’t hurt you so I’m not discouraging that point but I find it funny you mentioned you can eat up to 50% more calories by doing this. Ummmm eating an extra 600 ish calories would = 2000 for most people here and unless you are tall like myself or obese, you are now way over your maintenance cals and will gain unless you workout.


That is based on people who are heavy lifters and the upper end of that number is geared more towards men than women. It specifically said 'up to'. For me, it's about 25-30%.
March 3, 2011 7:07 AM
You know what I love about Tom Venuto? He is a stickler for scientific scrutiny and is not so emotionally invested in any given issue that he will not refine the messages he puts out there.

He has subsequently clarified his stance on meal frequency given that parts of BTFFTM could do with updating:

http://www.leangains.com/2008/07/tom-venuto-responds-to-criticism.html

In terms of fat oxidation over a 24 hour period it pretty much makes no difference if you eat 2 times a day, 5 times a day, 8 times a day. Eating more frequently does help with keeping blood sugar levels stable and therefore preventing over eating but do you really HAVE to eat 6 times a day to get lean? Hell no...
March 3, 2011 8:01 AM
I evaluated my lifestyle and me and decided to turn my life around and make it work! So since I was a snacker, 6 works great and I eat from ALL food groups, balanced and I have unbelievable energy and no hunger! Love WWPP and MyFitnessPal! heart
  4880642
March 3, 2011 8:34 AM
QUOTE:
...Unlike some others in the diet field who are too emotionally and financially vested in their dogma to change, I believe its our responsibility as fitness/nutrition professionals to acknowledge errors, omissions or new data...

...You will still see me recommend 5-6 small meals per day,and rather strongly. But not dogmatically. What you wont hear me say is that 6 meals increases metabolism or weight loss over 3 meals at an equal caloric intake...

...You will also not hear me say that your metabolism slows down if you miss a single meal. (starvation
response) I already reviewed that data on my public blog last year:
http://www.burnthefatblog.com/archives/2007/11/is_starvation_mode_a_myth_no_i.php

...In the nutrition segment of this forthcoming hardcover book, i recommend THREE meals a day... plus 2-3 snacks...

sincerely,

Tom Venuto

http://www.leangains.com/2008/07/tom-venuto-responds-to-criticism.html

Wow, go figure.

As for blood sugar stability, yes more frequent meals will keep it lower throughout the day on average, however, willpower can generally overcome this problem. Also as someone who has tried both methods, "stacking" my calories into three larger meals has left me feeling much more satisfied throughout the day versus six smaller meals that barely "wet my appetite".

Princesschikee, I said from the beginning, neither is better and it is personal preference. However, the fact that you would ask me to provide some sort of proof and then refuse to reciprocate your own evidence or even begin to think that your view of nutrition might be outdated speaks miles about your character and personality.
Edited by YeaILift On March 3, 2011 8:55 AM
  1932255
March 3, 2011 11:08 AM
QUOTE:

QUOTE:
...Unlike some others in the diet field who are too emotionally and financially vested in their dogma to change, I believe its our responsibility as fitness/nutrition professionals to acknowledge errors, omissions or new data...

...You will still see me recommend 5-6 small meals per day,and rather strongly. But not dogmatically. What you wont hear me say is that 6 meals increases metabolism or weight loss over 3 meals at an equal caloric intake...

...You will also not hear me say that your metabolism slows down if you miss a single meal. (starvation
response) I already reviewed that data on my public blog last year:
http://www.burnthefatblog.com/archives/2007/11/is_starvation_mode_a_myth_no_i.php

...In the nutrition segment of this forthcoming hardcover book, i recommend THREE meals a day... plus 2-3 snacks...

sincerely,

Tom Venuto

http://www.leangains.com/2008/07/tom-venuto-responds-to-criticism.html

Wow, go figure.

As for blood sugar stability, yes more frequent meals will keep it lower throughout the day on average, however, willpower can generally overcome this problem. Also as someone who has tried both methods, "stacking" my calories into three larger meals has left me feeling much more satisfied throughout the day versus six smaller meals that barely "wet my appetite".

Princesschikee, I said from the beginning, neither is better and it is personal preference. However, the fact that you would ask me to provide some sort of proof and then refuse to reciprocate your own evidence or even begin to think that your view of nutrition might be outdated speaks miles about your character and personality.


That response by Tom was petty awesome and that website is full of great info. I especially loved the article about alcohol, very educational: http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html

YeaiLift, I don`t want to be a jerk but you come as as arrogant and talk down to people with a air of superiority. Your firts post say "I used to do it your way but I rather have a life lol". That just isn`t conductive to a constructive discussion because you come off as a bit of an ass when you present your argument with zinggers attached. You have some interesting poitns, but maybe you should present them respectfully. It`s easy to be misinterpreted online, so maybe just not I'm catcing your vibe like you intend.

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