Should you eat more often for a better metabolism?

Can you trust your appetite or should you schedule your meals?

You may have heard that eating 6 small meals a day will boost your metabolism and help you lose weight. Or maybe just the opposite – that fasting is great for weight loss.

There is a lot of confusion in the health and fitness industry about meal frequency.

But don’t worry – there’s one rule to rule them all.

The number one rule of meal frequency

The optimal number of meals per day for you is what it takes to meet your nutritional needs. Here’s what it means…

what do you eat – Joe macronutrients – And how much do you eat How often is more important you eat

Some people find it easier to eat three times a day. Other people can adjust their food intake better if it is spread out into smaller meals so that they are never hungry. That’s why the right number of meals for you is the one that’s easiest to meet your nutritional needs for the day. so easy.

Why?

Remember, eating less won’t speed up your weight loss if calories stay the same. And here’s why…

Answers to your mealtime and metabolism questions

Does eating less often speed up your weight loss?

It is a fact that digesting food increases your metabolic rate. But, it depends on the amount of calories and not how often you eat. Eating 900 calories in three small meals or just one large meal doesn’t matter.⁽¹⁾ According to research.

Does skipping meals cause a “hungry mood” that prevents you from losing weight?

When you eat less, your metabolism slows down to digest. Therefore, restricting your calories will slow your metabolic rate, whether you skip meals or not. But – a slower metabolic rate is probably not the reason your weight loss has stopped. . Actually, yours Weight loss will naturally slow down when you have to cut back.. This does not mean that you are in “starvation mode” and will have to eat more often.

This common myth causes people to overeat and sabotage their diet. (Exceptions include conditions such as anorexia and rare diseases such as marasmus.)

“Starving yourself” with severe calorie restriction is not advised. Health Causes outside of weight management, such as malnutrition, can lead to other serious health problems.

Should you eat after a workout if you want to gain muscle?

If your goal is to build muscle, there are a few scientifically proven tips to increase muscle protein synthesis.⁽³⁾ Consuming high-quality protein up to 2 hours after your workout can aid in muscle recovery and recovery. To get the maximum benefit, you should consider eating 20-40 grams of protein (0.25–0.40 grams/kg body mass/meal) approximately every 4 hours. If you are not exercising, time is not important and you should be most careful. Total protein intake per day for building more muscle.

Still, you’d be surprised – Is there a reason why you should eat less or more often?

Should you eat more or less often?

Consider eating less if…

• The “small food method” is complicated for you.
• You want to think less about food but still stick to your planned calories
• You can’t lose weight by restricting calories
• You have digestive problems – long intervals between meals give your body a chance to fully digest the food.

Looking for a change? Intermittent fasting can be a great way to lose weight. and/or spend less time on meal planning.

Is it safe to experiment with intermittent fasting?

Generally, yes. But it’s not recommended if you’re under 18, pregnant, diabetic, underweight, or have an eating disorder.

Consider eating more frequently (4 or more meals a day) if…

• You want to gain weight but can’t eat enough calories in one meal
• You have a very active job and a high demand for calories.
• You’re an athlete and you need specific nutrients around your workouts.
• You feel “hungry” (hungry + angry) all the time (maybe you should try Foods that keep you full for longer.?)

key points

• There is no magic number of meals a day that will work for everyone. Trust your appetite – If you like to eat smaller meals more often, go for it. If not, feel free to eat less.
• You don’t have to force yourself to eat on a schedule, but it’s good to get into the habit of eating the same number of meals every day. Why? According to researchEating disorders can have negative effects on your health. Whether it’s 2 meals, 3 meals, 6 meals a day – try it. Choose foods that you can stick to most days of the week..
• Don’t forget rule number one: The optimal number of meals for you depends on what your body needs to meet your goals.

Not sure how many nutrients you need? use the Protein intake calculator And Carb Calculator Find out what is the best amount for your goals!

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