In New Rules of Lifting for Women (NROL4W), Lou writes New Rule #17 - More Meals Are Better Than Fewer. Pages 46-48.
In the section, Lou highlights info from two studies that seem to indicate that it's primarily eating on a consistent schedule/pattern that's more important than the actual number of meals.
In an English study, there was higher TEF with 6 scheduled and regular meals per day vs 3 to 9 meals of varying times, patterns, etc. Same basic foods, macros, calories, etc.
A French study found that if they eliminated the culturally scheduled "fourth meal" (an afternoon snack), but kept the same daily calorie levels, the people now eating only three meals gained weight.
The takehome from Lou was
Quote:
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If nothing else, these two studies make a strong arguement for establishing a pattern and sticking to it.
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I've had this on my mind for months now, but I was reminded of it yesterday, reading a blog post from Alwyn Cosgrove.
A few diet studies...
In the blog post, he posts this little blurb.
Quote:
A study from 2003:Louis-Sylvestre et al.
Highlighting the positive impact of increasing feeding frequency on metabolism and weight management.
Forum Nutr. 2003;56:126-8. Review This one showed that adults who were accustomed to eating 4 meals a day gained body fat and weight when switched to 3 meals a day (despite calories remaining the same). it seems that meal frequency is an important tool.
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Is it the meal frequency or the change in patterns?
BTW, it's the same "French" study that Lou referenced, just two different conclusions.
Personally, I think Lou's correct. Maybe both can be correct. Was it frequency intself or the change in patterns that caused the weight gain?
I think AC is finding greater meal frequency to be more of a tool, particularly for the newbie, to keep on track with the diet and establish good eating habits and patters. If you eat six meals a day, you almost
have to eat them at more regular intervals. There's no time to put one off.
But, while I think eating 6 meals a day is fine, it can also be a pain in the ass. I've gradually switched from 6 or more meals, down to 3 or 4 meals/snacks per day (maybe 5 if you count half and half as "a meal in itself").
So, my question (if you're still here) is this...
How long does it take to have established your new pattern/schedule?
Those French people must have eventually adapted to just three meals, right? How long did it take, or how long would it have taken?
Also, what constitutes a "regular pattern of meal frequency?"
I've vowed not to nitpick my dietary habits, but I can still think about this stuff, right?
