Okay, so how often should you actually eat to lose weight? What does the Beyond Diet say about this?
Does 2 big meals a day have the same effect as 6 meals? For example, you often hear people say, you know
“Don’t eat carbs after six”, or “Don’t eat at all after six”, or “Don’t eat close to bed”or
“Eat more more frequently to keep your metabolism high”.
But how true are these things?
Well, I’m going to do some “myth busting” for you today with the help of what I learned in Beyond Diet.
So, how often should you actually eat to lose weight?
People often ask me…
“Does eating more often really help boost my metabolism, and keep the ‘fire’ stoked?”
Well they’ve actually done some fascinating studies on this, but I’m just going to finally tell you in the simplest of way….
No. It does not. Period. (Link to the research)
Eating more frequently… well we do actually jump to the study itself later which is pretty cool, but the truth is that no, it does not affect your metabolism!
Eating more frequently does not boost your metabolism.
There are people that eat infrequently, like one or two meals a day, and they still lose weight. Or, there are people who eat one or two meals a day that gain weight. So it depends a lot on
you’re eating, and not
you’re eating it.
So there was this really, really fascinating study, they wanted to compare if you ate three meals a day versus three meals a day plus three snacks.
So they studied three big meals a day versus three meals and three snacks, which is what typically, fitness gurus recommend.
Here’s what they found:
The researchers found that it did not matter as long as the participants in this study were eating less, they found that they had an identical rate of weight or fat loss.
It didn’t matter if they ate three full meals, three big meals, or three big meals and three snacks. It did not matter as long as they were reaching the same caloric range. So the actual meal number did not make a difference for these people in their weight and fat loss.
Now, there’s another really interesting study to compare, what if we ate a few small meals a day versus a couple huge ones, you get more calories that way, right? Would there be a difference in metabolism because of how many meals we were eating?
Now what’s fascinating was in the study they compared anywhere between one and 17 meals in a day.
Here’s what they found in the second study:
Eating frequent small meals, did produce a small boost in metabolism.
But eating infrequent big meals produced a big boost in metabolism!
Wait… don’t gasp! Even more shocking and unexpected thing they saw was that, at the end of the day, it balances itself out!!
So people naturally still were eating within the required range. It did not matter if they ate frequent small meals or huge, infrequent big meals, they still balanced each other out. So does that make sense. It did not matter if they ate a big meal squarely or small meals frequently. Doesn’t matter.
So the bottom line here is that what you need to pay attention to is meal composition.
And you also need to individualize it for you, because one of the big things is that hunger is most always subjective.
That’s why Isabel also recommends in the Beyond Diet program you folks to eat protein with every single meal because it helps you stay fuller longer. Of course, ‘how much’ is highly individualized, but the objective part here is it’s confirmed by science that proteins stimulate the ‘I-am-full’ hormones.
Now, the important thing is to individualize it for you, because some people, they feel fuller on six meals a day. Others feel fuller on three meals a day.
So focus on eating protein, but also experiment to see what you really like and how much.
Again, when you focus on your meal composition, you will stay fuller longer, you will eat less and your meal frequency will not matter.
You’ll eat only when REALLY and truly hungry.
Doesn’t matter if you eat three or five, or fifteen, or whatever, as long as you’re eating what your body needs for the day, it makes sense.
And what about not eating after six or no carbs after six. No. Cross that myth.
Does not matter
Do note that it doesn’t matter as long as you’re, say for example, body builders that are trying to gain weight… so as long as they eat their protein and their overall calorie requirements are met, they’re going to get bigger and gain muscle.
they’re getting it, as long as they’re getting it!
So, finally, how often should you eat to lose weight?
Do more frequent meals equal a stronger, faster metabolism? No. It doesn’t.
It really varies tremendously. Three meals a day versus three meals and three snacks a day, they ended up finding it was identical for weight loss or fat loss, as long as they were eating in the caloric range they were supposed to.
What about big meals versus small meals? They found out it didn’t matter too. As long as the people were eating what they were supposed to throughout the day, it balanced itself out.
So the bottom line, how many meals you eat doesn’t really matter, but the only piece of advice that I’d have is when you eat, focus on protein because it helps you stay full and personally, I would eat protein more often.
Personally, I never go more than 3-3.5 hours without eating, once again thanks to Beyond Diet, and also remember the hungrier you get, the more of an inclination to eat junk foods and snacks, and binge.
And I’ve noticed in myself as well as so many other people that once your blood sugar levels go down, very often it will trigger the “bad food” cravings almost immediately.
So eat frequent, again not just from a cravings perspective, and eat a lot of protein. And that will help you stay within this range, and again it does not matter how often you are eating, okay?
Unless you’re doing intermittent fasting or something like that.
So, ‘no carbs after six’, ‘no eating after six’, forget that stuff. It makes no sense. And of course, if you would like to join Beyond Diet, read my in depth review first so you have a better overview of the program.
Just focus on the right foods, on the ‘what’, remember? The ‘how’ and ‘how much’ takes care of itself.