Eating 5-6 small meals a day is considered essential for fat loss and muscle gain. But new research shows that it may actually increase fat storage.

Eating 5-6 small meals a day is considered essential for fat loss and muscle gain. But new research shows that it may actually increase fat storage.

Eating several (5-6) meals a day is more or less universally considered to be essential for both fat-loss and muscle gain. The argument goes that eating smaller meals regularly keeps the metabolism high, keeps the body believing that food is plentiful and as a consequence makes it release stored bodyfat. This mantra has been so often repeated that it has become an accepted truth. However, this it is not actually backed up by the research and several prominant writers and trainers are beginning to speak out against this method of eating.
Reducing Calories for Proven Fat-loss

There is a commonly held belief in the training world that waiting too long between meals will cause the body to go into starvation mode and hang on to bodyfat. This certainly does happen. However, it is not a consequence of not eating every 2-3 hours. The body goes into starvation mode after several days of very low (near zero) calories. Not eating for most of the day or even for 24 hours will not cause the starvation response.

Ultimately, the only thing that has been scientifically proven to cause weight-loss is a reduced calorie diet. In properly controlled studies, the number of calories was the only significant factor and whether those calories came in 1,6, or even 12 meals a day was actually insignificant.

There is no negative hormonal response from the body in the event that these calories are not evenly spaced throughout the day in small meals.

Why 6 Meals a Day Makes People Fat

So if the only element that is signicant is actually calorie intake, it shouldn't matter whether people eat 6 meals or not should it? Well, actually it does. Firstly, there is the obvious practical disadvantage of preparing and eating 6 times a day. This is simply not possible for most people who work and is a pain even for those who do have the time. Unreasonable obligations are the number one cause of dieting failure, so why make it harder by creating a schedule that is going to be hard to follow for any length of time?

But the real reason for eating less requently is that it primes the body for fat loss. Contrary to popular belief, reduced meal frequency has been shown to increase metabolism and allow the body to tap into stored fat supplies for food.
Using the Body's Circadian Rhythms for Fat-loss

There is another big reason for avoiding smaller feeds throughout the day, or at least for basing any meals at this time on protein and fat rather than carbohydrate. Base levels of various hormones in the body fluctuate throughout the day. Insulin levels are highest first thing in the morning and then gradually drop of as the day goes on. By avoiding meals which are going to further spike insulin during the period when levels are high, it is possible to avoid storing excess calories as fat. Given that simple carbohydrates are most likely to provoke insulin release, it is logical to avoid carbs until at least the middle of the afternoon. This goes completely against the notion of frequent feedings.
Losing Fat With Infrequent Feedings

So what is the best way to take advantage of this information? Ideally, from waking until about 4 O'Clock or so, carbohydrates should be avoided. This doesn't necessarily mean not eating anything. Having a lunch of fibrous vegetables, protein and a some healthy fats is ideal. The second key part of this attack on bodyfat is to do a heavy weight training session somewhere around 5 or 6 PM. After this is the perfect time to indulge in carbs. Weight training sends a signal to the body to use the calories coming in to build muscle rather than be stocked as fat.

Using this method of timing carbohydrate intake until after training later in the day following a weight training session and noteating several smaller meals will enable anyone to improve body composition. It is possible to lose fat at a steady rate while maintaining or even gaining muscle mass which is the aim of any training programme.

First published Jul 12, 2010 by Nick Frew

Sources

dangerouslyharcore.com (Accessed 12/07/10)

JTSstrength.com (Accessed 12/07/10)