Do you really have to eat in many portions and often during the day?
How much protein can absorb the body of a meal?
How long after workout we have to wait to drink our protein shake?
Do I have to do cardio before or after meals?
Meaning of insulin and glycemic index of foods...
Massively, people believe in certain principles and ideas promoted by magazines, advertisements, trainees, confused in what sounds logical and what does not.

Today, we will talk about the frequency of meals, the distribution of meals, the breaks between meals, and other details around the daily menu.

Where does the wrong information come from? 

It is difficult to answer this question. Let's look at some of the aspects:

• Information from professional bodybuilders - they feed on 7-8 and more times a day. The truth is that bodybuilders (mostly those whose interviews you read in magazines) have to take 6,000-8,000 and more calories a day to maintain or increase their muscle mass. Now imagine if it is possible for a person to eat in 3 servings 8,000 calories? They have to eat a lot of times because they have to take a lot of calories, not because it's necessary to get the results.
• Ads and sports supplements companies - if they tell you that you should eat every 3 hours, or that you can only absorb 25-30 grams of protein per meal, what will happen? You will try to get food 3 hours, but because the busy people do not have the opportunity to cook all day and eat so often because they go to work, learn, etc., they will be forced to buy protein powder or meal replacement powder in order to "follow the diet" and get maximum results.
• Permanent repetition of the same wrong information gives people the impression that if everyone says it, it must be true.

How do we determine how the food affects us?

Here most important the thermic effect of food (TEF).
People who support the idea that we need to eat very often during the day claim that it depends on the number of meals.

This is wrong.
In practice,  if we take a certain amount of food for the day (in both cases with an equal distribution of proteins / carbohydrates / fats) it will not matter if we divide it into 8, 6, 4 or 3 intakes.

Large portions will increase metabolism for longer, and smaller for shorter. Ultimately, the thermal effect and total calories burned in relation to the food accepted will be the same regardless of the number of meals.

Insulin secretion is another topic that will not be deepened here, but it should be noted that our body is extremely capable of self-regulation. Blood sugar levels in healthy people always move in a narrow area, and insulin peaks and other things related to it are also myths.

Even under extreme conditions, our body manages to maintain approximately unchanged blood glucose levels.

What do clinical studies with people show with people?

• A Dutch study (Verboeket-van de Venne WP, Westerterp KR.) Compares the differences between 2 and 7 meals in 13 people (2 males and 11 females). In both cases, there is no difference between the calorie consumption of individual organisms (ie frequent eating does NOT speed up metabolism).
• A British study (Taylor MA, Garrow JS.) Divides people into 3 groups. The first compares 2 and 6 meals without access to additional food. The second group compares 2 and 6 meals again, but with access to food. The third group examines the difference between 4 and 6 meals with access to food.
  In conclusion, the frequency of eating does not affect either the energy expenditure (whether the metabolism is on the rise or not) or energy intake (ie people with lower dietary intake have not taken more food than people with a higher frequency ).
• Another Dutch study (Smeets AJ, Westerterp-Plantenga MS.) Compares people (13 women with normal body weight) who eat twice a day and those who eat 3 times. The results show that there is no difference in 24-hour energy expenditure.
• A study from Canada (Cameron JD, Cyr MJ, Doucet E.) compared the effect between 3 and 6 meals for 8 weeks in 16 people (8 males and 8 females). Both groups are of the same calorie intake. There were no differences between the high-frequency and the low-frequency groups. 

What does all this mean in practice?

• You do not need to be guided by the dogma that you have to eat in many portions and often during the day to get your metabolism faster. 
• You should not distribute the food many times throughout the day so that everything is absorbed and you can get the desired muscle mass or loss of weight.
•  If you are busy - join the meals. 
• Eat whenever you like and as many times as you like and feel good for yourself.
• The frequency of eating will not affect the absorption of proteins, carbohydrates and fats, will not hurry or delay your metabolism, will not cause the body to burn more or less energy in the 24-hour frame.
• The diet, whether it's for muscle gain or fat loss, is not that complicated, and it's not as demanding as it is in most media.
• Do not spoil your social life because you will not be able to get your next meal in time, do not bring food with yourself if you do not want to.

Science, logic and clinical experiments show that there is an easier way.
Use it and you will reach the same end point but with a smile on your face.

 

Sources that are used in this article:
 

• Eur J Clin Nutr. 1991 Mar;45(3):161-9.Links Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism. Verboeket-van de Venne WP, Westerterp KR.Department of Human Biology, University of Limburg, Maastricht, The Netherlands. 
• Int J Obes Relat Metab Disord. 2001 Apr;25(4):519-28.Links Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter. Taylor MA, Garrow JS. Department of Nutrition and Dietetics, King's College London, London, UK.
• Br J Nutr. 2008 Jun;99(6):1316-21. Epub 2007 Dec 6. Links Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency. Smeets AJ, Westerterp-Plantenga MS. Department of Human Biology, Maastricht University, P.O. Box 616, 6200 MD, Maastricht, The Netherlands.
• Br J Nutr. 2010 Apr;103(8):1098-101. Epub 2009 Nov 30.Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. Cameron JD, Cyr MJ, Doucet E. Behavioural and Metabolic Research Unit, School of Human Kinetics, University of Ottawa, Ottawa, Ontario, Canada.
•  The point of view of a man- my boyfriend Martin.

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