Have you ever heard of before the words "eating six meals a day instead of 3 meals to raise the metabolic rate"? Have you ever heard a coach or a dietitian tells you that the increase in the number of meals leads to increased feeling of satiety during the accursed? Unfortunately, this advice is still prevalent among the Western nutrition and recently began spreading in the Arab world. In this article we review the studies and research and personal experiences of the validity of these claims, and explain to you the best number of meals to resist hunger during the accursed and better to burn fat.
What is the reason that the allegations of multiple small meals (6 meals) better than large meals limited (3 meals)?
The reason for this claim is wrong understanding of the thermal effect of food Thermic Effect of Food. Thermal effect of food is the amount of calories consumed by the body to digest food. And be in the range of 10% of the calories of food (mixed meal of protein and carbohydrates and fats). In the sense that if you took a meal of 400 calories, your body consumes 40 calories to digest this meal.
Therefore, some argue nutritionist that the greater the number of meals, whenever the thermal effect of food increased rates, and thus increases the metabolic rate throughout the day. This claim is clearly wrong, because the amount of thermal effect of food depends on the amount of calories. If, took 6 meals value of each meal of 500 calories, the thermal effect of food TEF like eating three big meals value of 1000 kcal per meal.
And scientists may Qaam in the French Center for Medicine and Health reviewed a large number of studies done on "The Impact of the number of meals on the metabolic rate" and compared the blazing energy rates on 24-hour eating with between one meal to 17 meal. And French scientists have concluded that eating a small meal raises the metabolic rate is small, and eating a big meal raises the metabolic rate greater value, but at the end of the day, there is no difference or impact on the metabolic rates of college.
In another study conducted by Canadian scientists from the University of Ontario, volunteers were divided into two parts. Section deals with 3 meals and section deals with 6 meals, and both sections dealing with less than their daily calories. In this experiment lasted 16 volunteers for 8 weeks, and scientists did not find any noticeable difference in Almcodh fat or muscle wasting.
Would increase the number of meals leads to increased satiety during Dieting?
There are also allegations, that eating a small meal every two hours or three hours best to eradicate hunger from eating three big meals. University of Missouri conducted a study on 27 obese men infected. And put them under the diet for 12 weeks. The researchers discovered that increasing the amount of protein leads to a greater sense of satiety. The number of meals (3 or 6) has no effect hunger or satiety.
Another study by the University of Kansas to see the effect of the number of meals and the amount of protein at levels of hunger and hormonal changes ARTHRITIS obesity. The study also found that increasing the amount of protein leads to a greater sense of satiety. And the surprise they discovered that eating three big meals leads to increased satiety more than 6 small meals.
Are there any benefits of eating behind the number of meals less?
The truth is that there are many studies done on intermittent fasting. He is fasting from food for a period of 8-16 hours a day, whether fast or optional fasting for religious reasons (Ramadan). And many of these studies have shown the benefits of fasting to improve insulin sensitivity and reduce the high rate of glucose in the blood. There is also a "Note" and not a study found increased incidence of colon cancer (4 biggest fatal cancer), 90% with eating 4 meals compared to eating two meals. But this Note and no reliable evidence that multiple meals harmful. But I saw it note worth mentioning in this thread.
If what is the best number of meals to burn fat?
First, when diet design, you must preliminary to address the optimal proportions of protein, carbohydrates and essential fatty acids mode. The most important of these factors is 100 times of eating dates or the number of meals. Therefore, the optimal number of meals is the number that best fits your life style. You must help your diet to be bound by the longest possible period. And where the diet is right for you, the more committed to it. I personally pick up between meals or 3 a day, and most of them in the evening. This is because I am busy throughout the day and I do not have time to prepare food during the day. Also, eating large meals in the evening to help me more restful sleep. As I read in the studies, the best strategies to reduce the feeling of hunger is to increase the amount of protein.
