For years we’ve been told that eating smaller, “mini-meals,” throughout the day is better for weight loss than eating three larger meals but a recent study presented at the American Diabetes Conference this past summer revealed that it may not be the best advice.
The researchers from the Institute for Clinical and Experimental Medicine in Prague found that people with type 2 diabetes who ate two large meals a day lost more weight and experienced a greater decrease in overall body mass index than those who consumed six smaller meals with the same number of calories and macronutrients after a period of 12 weeks.
Those who consumed the two larger meals, ate a large breakfast and lunch while skipping dinner. Experts are quick to point out that skipping dinner may not be feasible or sustainable for the average person, with or without diabetes. This study also had a very small sample size of just 54 patients.
Extensive research has shown that skipping meals slows the metabolism which can make weight loss difficult. Trying to fight hunger pangs that are almost sure to occur by skipping dinner is also a quick way to derail any healthy diet by increasing cravings for unhealthy foods.
Diet and nutrition editor for NBC’s “Today” show, Madelyn Fernstrom, believes that three meals a day are more realistic. Translated to “real life,” a “hearty breakfast, medium lunch, followed by a lighter dinner,” may be optimal. The more important thing, she says, is to keep calories low. The study, she points out, the dieters’ daily counts were cut by 500, which translates to losing about a pound a week.
At The Alternative Daily, we believe in focusing more on nutritional quality of the food itself as well as less emphasis on calories and more focus on quality and type of calories (foods). Something that contains a long list of ingredients, usually includes chemicals and preservatives. Even if it is low or no-calorie, this certainly does not make it a good choice.
This study also highlights the fact that eating more meals throughout the day doesn’t necessarily result in additional weight loss, and it’s important to consider whether you really are hungry rather than grabbing something the minute you feel just the slightest bit hungry. If we allow ourselves to get dehydrated, that feeling can mistakenly be translated to hunger. Try drinking a glass of water first, and then decide if your body really needs more fuel.
Grazing is often synonymous with mindless eating, which can quickly lead to weight gain. There is a difference between that and a planned healthy snack, which can be important for those who go a long time in between meals. For many people, the more they graze, the more they tend to eat overall.
For long term healthy weight, it’s important to listen to your body and eat when you’re truly hungry. Eat slowly so that your body has time to give you the signal that it’s satisfied.
An eating strategy that can be followed for life is essential, which means getting back to the basics by filling your diet with as many healthy, whole foods from the earth as possible and avoiding those that contain toxins, including processed and fast foods and minimizing (or cutting out altogether) the grains, particularly those that contain gluten (wheat, barley and rye).
-The Alternative Daily
Sources:
http://www.nbcnews.com/health/two-meals-day-may-be-better-weight-loss-grazing-6C10423982
http://www.abstractsonline.com/Plan/ViewAbstract.aspx?sKey=5729427a-bf50-4c5b-b77b-59c1b0029843&cKey=efbbe9b6-4c3e-484f-bdc8-129af1de2f02&mKey=%7b89918D6D-3018-4EA9-9D4F-711F98A7AE5D%7d
