Meal Frequency & Weight Loss

Does the frequency of meals really aid in weight loss?

With so many fad diets and the "next" big nutrition trend, the basics of nutrition can be lost. Two well-known meal frequency strategies in the fitness world are intermittent fasting (IF) and consuming 5-6 meals spaced about 2-3 hours apart.

Nutrition and weight loss is SIMPLE, but putting into practice to form a lifestyle is the tricky part. To demonstrate weight loss I am going to use a simple equation:

CALORIES IN - CALORIES OUT = WEIGHT LOSS/ WEIGHT GAIN

For weight loss, you want to create a small caloric deficit, which can be accomplished by restricting caloric intake or increasing your expenditure. There are four factors that play a role in energy (caloric) expenditure:

1. Basal Metabolic Rate (BMR)

2. Thermic Effect of Food (TEF)

3. Exercise

4. NEAT

The number of meals you consume each day, does not have a direct effect on these factors above. But, your nutrition and the quality of food + training does. How efficient your metabolism works is directly related to the amount of fat free mass (FFM) you have. Muscle is an active tissue and require more energy and work to function. The more lean mass you have the higher your BMR which effects your energy output and aid in weight loss.

Intermittent fasting vs. 5-8 meals per day

-eat more, fuller longer

-eat less at each meal, keep from overeating and being hungry

-great way to increase caloric intake for performance or fitness goals

Take home tips:

• Do what works for your lifestyle & performance/fitness goals

• Choose whole nutrient dense foods

• Portion control your meals so you don't over eat

• Track your food so you know when to make changes (if any).