Are you the type who eats every three hours to “accelerate your metabolism”? Many people believe that you need to eat every 3 hours to lose weight but in fact, you need to give your body a break and here is why:
Digestion takes time
Every time you eat, you begin the process of digestion which requires your body to expend a lot of time and energy to break down all the food into molecules that can be utilized. When you are constantly eating, you are asking your body to start a process that it has not finished from the last time you ate. This can cause you to be tired, sluggish and even gain weight because when your body cannot absorb and utilize food, it stores it as fat.
Less is more
A randomized study compared the benefits of eating two larger meals a day (breakfast and lunch) vs. six small meals. The study concluded that fewer larger meals reduced body weight, hepatic fat content, fasting plasma glucose, C-peptide and glucagon, and increased oral glucose insulin sensitivity.
Insulin (fat storage hormone) vs. Glucagon (fat burning hormone)
Every time we eat (especially starchy foods) we are raising our insulin levels. Insulin picks up glucose from your bloodstream and transfers it to your cells so it can be utilized by your muscles, brain, nervous system and other organs. However, when we are constantly eating, we don’t allow our fat burning hormone – Glucagon - to do its job.
If you are struggling to lose weight and are constantly feeling tired and hungry, try eating less meals a day but more satisfying meals that keep you full, longer. Be sure to include protein, low glycemic carbohydrates, fiber and healthy fats in all of your meals. This combination will balance your blood sugar levels, keep you full longer and end your cravings so you don’t have to eat every 3 hours.
References:
1. Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study, Hana Kahleova, August 2014
2. Snacking Can Make You Age Faster — And Gain More Weight. A Celebrity Nutritionist Explains Why, Kelly Leveque
Photo: Zoetic Nutrition
