From Christian Finn's Research Update
http://thefactsaboutfitness.com/
How often should you eat... really?
Good nutrition is the single most important step you can take
towards a leaner, stronger body. And the closer you are to your
goal, whether it's getting your body fat percentage down to
single digits or packing on 10 pounds of muscle, knowing what and
when to eat becomes very important.
Consuming smaller meals more frequently (5-7 meals per day rather
than 3) is a popular way of eating for people who want to lose
fat. Eating "little and often" is supposed to raise your
metabolic rate, increasing the number of calories you burn each
day. This, in turn, should help you lose weight faster.
However, while some research suggests that "nibbling" (smaller
meals eaten more frequently) raises your metabolic rate to a
greater extent than "gorging" (larger meals eaten less
frequently), several studies show little difference in metabolic
rate and weight loss between the two eating patterns.
Unfortunately, many of these trials don't take into account the
difference between muscle loss and fat loss. And there is
evidence to show that eating more frequently accelerates fat loss
while preserving lean muscle.
For example, Japanese researchers from Nagoya University tracked
a group of 12 boxers for two weeks. The men were assigned to
one of two groups. Both groups consumed 1200 calories daily.
However, group one consumed only two meals per day, while group
two ate six meals per day.
At the end of the study, both groups had lost a similar amount of
weight. But boxers eating 600 calories twice daily lost more
muscle and less fat than those eating 200 calories six times
daily.
Eating more frequently will also have a greater effect on fat
loss when you incorporate protein in each meal. That's because
your metabolic rate rises to a greater extent following the
consumption of a meal high in protein, compared to one high in
carbohydrate. The rise in metabolism also lasts a lot longer.
Further support for more frequent eating comes from a research
group based at the University of Georgia. Most studies look at
calorie intake in time blocks of 24 hours. The problem with this
approach is that it doesn't take into account periods of energy
imbalance that occur within a day.
To combat this, Dr. Dan Benardot has developed an elegant system
to measure within-day energy imbalance. It's called computerized
time-line energy assessment (CTLEA).
The CTLEA procedure accounts for eating and activity behaviors
every minute of the day. For example, someone consuming 1000
calories and burning 800 calories before starting exercise would
begin the exercise bout with a calorie surplus of 200 calories.
If they burned 600 calories during the exercise bout, the total
energy deficit is now 400 calories.
In a trial using CTLEA comparing gymnasts and runners, athletes
with the largest and most frequent hourly energy deficits were
the fattest, while individuals with the smallest and least
frequent deficits were leanest. People who eat more often
also eat fewer calories over the course of the day, possibly
because more frequent eating helps you control your appetite.
The bottom line is that eating 5-7 small meals each day is
important for anyone who wants a leaner, stronger body. Of
course, some argue that they don't have the time to cook and
prepare all these meals, and that the benefits just aren't worth
the extra effort. This is a matter of opinion.
Making any significant change to your eating habits requires
discipline. Some people will find it relatively easy. Others will
decide that it's too much hassle. Remember - a "meal" doesn't
have to be complicated. It can be as simple and convenient as an
apple and a handful of almonds.
To view this update on-line, visit:
http://thefactsaboutfitness.com/news/often.htm
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