drtbear1967
Musclechemistry Board Certified Member
About Meal Frequency
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When you consume food, your body expends energy to digest and process the nutrients in your diet. This is known as the "thermic effect of food" (TEF) [1, 2]. A common misconception is that you need to consume several smaller meals per day to maximize the thermic effect of food for a "faster metabolism". But in actuality, we can be more flexible with meal frequency for fat loss. Swipe left for more details.
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In one research review, it was found that the thermic effect of food is not influenced by meal frequency when you equate for total daily calorie intake [3]. This helps explain why there's research showing that a low meal frequency does not slow down your metabolism or decrease fat loss if calories are controlled [4].
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More recent research on intermittent fasting supports that we can be flexible with meal frequency for fat loss. Whether you eat all your calories in a narrow eating window or consume frequent meals, fat loss is similar [5].
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All in all, maintain a meal frequency that works for you. For some people, having small meals throughout the day helps with hunger control. Others prefer to eat less frequently and have larger meals. Both approaches work, as long as you stay in that calorie deficit.
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When you consume food, your body expends energy to digest and process the nutrients in your diet. This is known as the "thermic effect of food" (TEF) [1, 2]. A common misconception is that you need to consume several smaller meals per day to maximize the thermic effect of food for a "faster metabolism". But in actuality, we can be more flexible with meal frequency for fat loss. Swipe left for more details.
-
In one research review, it was found that the thermic effect of food is not influenced by meal frequency when you equate for total daily calorie intake [3]. This helps explain why there's research showing that a low meal frequency does not slow down your metabolism or decrease fat loss if calories are controlled [4].
-
More recent research on intermittent fasting supports that we can be flexible with meal frequency for fat loss. Whether you eat all your calories in a narrow eating window or consume frequent meals, fat loss is similar [5].
-
All in all, maintain a meal frequency that works for you. For some people, having small meals throughout the day helps with hunger control. Others prefer to eat less frequently and have larger meals. Both approaches work, as long as you stay in that calorie deficit.
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