You have probably heard the advice that eating small meals throughout the day is how you earn the battle of the protuberance. The claim is that the frequent snacking, as long as it is healthy, maintains your metabolism humming, staves out of hunger and controls blood sugar.
The end result: You eat less. Except it may not work that way.
A study from the University of Ottawa discovered that in a low calorie diet, there was no advantage of weight loss to split calories between six meals instead of three.
A second study found that changing three daily meals to six did not increase the burning of calories or loss of fat. In fact, the researchers concluded, eating six meals a day, actually made people want to eat more.
and a search review has not achieved conclusions about whether the meal frequency helps or it hurts with weight loss.
So if the number of meals you eat does not make a difference with weight loss, what does it mean?
Calories, says Kristin Kirkpatrick, RD, a Cleveland Clinic welfare manager. Best bet of her is to cut your daily calories regardless of how often you nosh. If you want to eat more often, you can, as long as you keep your calories in check.
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While eating many meals can not increase your metabolism or make you burn fat, experts say it could help you in other ways.
The longer you expect between meals, hunger you get, and then you are more likely to have been time consuming.
"After about 3 hours without food, blood sugar begins to fall. And after 4 hours, your body has already digested what you sent earlier," says Cleveland Dietitier Amy Jamieson-Petonic, Rd . "Once you've crossed the 5-hour mark, your blood sugar starts to plummet, and you get what you can to refuel."
That's why breakfast is so important. After 7-8 hours of sleep without food, you need energy to move, says Jamieson-Petonic.
People who regularly take the breakfast tend to weigh less than those who jumped the morning meal. They also receive more nutrients such as Vitamins D, B12 and A. They may even be more likely to resist food desires and make better food choices, especially when protein is part of the meal.
If you start your day with breakfast, and then continue eating every 3 to 4 hours, you will provide your body and brain with a steady stream of nutrients so you do not pass the sea at the time of meals.
If you are going to go the mini-meal route, your biggest danger is eating a lot.
"While you choose good food and keep portion sizes in check, frequent grazing can help you lose weight and keep your desires at a distance," says Jamieson-Petonic . The simplest strategy is to mix the control of the portion with protein and fiber to fill you. Plan dense snacks in nutrients like these:
- Fresh fruits with low-fat cheese
- Veggies raw with 1/4 cup cup or tzatziki sauce to dive
- Whole grain biscuits with 1 ounce of cheese with low fat or a walnut butter spoon
- 1/4 cup trail with nuts, dried fruits and whole grain cereals
- 1 cup Greek nonfat yogurt with fresh berries
If you are grazing throughout the day or having the three standard meals, getting the most nutrient bang for your buck Calorie is fundamental. Therefore, avoid food "garbage" that are easy to eat too much (processed foods, refined carbohydrates, sugary drinks).
Instead, feed on high fiber proteins and carbohydrates. Both fill you without weighing you down, says Kirkpatrick.
If you have problems controlling portion sizes, or you do not have time to prepare healthy snacks, you can be better with the old three meals - a day plan.
The number of meals you eat no matter as much as what you eat, says Kirkpatrick.
fill your plate with plenty of fruits and vegetables, whole grains and lean protein fonts.
Quality sizes, calories and portions finally make a difference.
