New study debunks the benefits of 6 meals a day

[solyntjes]

http://stuff.co.nz/4561033a19716.html

The article cites a study involving 179 obese men and women. They all ate the same "healthy, weight-loss diet" and took in the same amount of calories. The only thing different between the two groups was eating patterns -- one group ate the traditional 3 meals a day, another ate 6 small meals a day.

Changes in weight, body fat, waist measurement, and blood sugar were not significantly different between the two groups.

Anyone care to discuss?

[forcasa]

i think most of us already knew it to be honest.

the main benefits for 6+ meals are (for me) to get in as many calories as you can through the day. for a lot of people it's to spread out your hunger when you're eating low calories.

[Ninjazn]

When you are obese, whether it's 3 meals or 6 meals it doesn't matter. All that matters is caloric defecit.

^Just a guess?

[willldabeast]

ya old news. small meals prevent binging, allow me to get more cals in, and keeps me not bored. thats about it

[Dan0_123]

It's a different story when you are trying to gain weight.. It's not so easy packing it all in into 3 meals. Plus you have post workout meals that have their own needs. Plus if your body can't use all the food from 1 large meal it's probably more likely to get stored.

[Adam444]

Wouldn't breaking down what you need to eat, to best serve on your daily schedule make more sense compared to eating 70gs of carbs before going to sleep?

How can you eat 3 meals and have optimal pre & post workout meals?

Obese vs Gym Goers.


I still believe it would be better to eat more smaller meals vs 3 large meals, the difference may not be great, but every little bit helps.

[solyntjes]

Potential benefit of long-term 6 meals a day that I just thought of -- stomach shrinking. You'll be less likely to have a 2500 calorie binge if you're used to taking in, say 400-600 per meal.

[US_Ranger]

Potential benefit of long-term 6 meals a day that I just thought of -- stomach shrinking. You'll be less likely to have a 2500 calorie binge if you're used to taking in, say 400-600 per meal.

Exactly.

The people in the study were in a controlled group where their calories were pre-determined. Tell 180 obese people in the real world to eat either 3 or 6 meals a day and you'll have people sooooooo hungry after having to wait an entire 5 hours between eating that they'll be putting down 2k calories per meal.

[Definitelynotme]

those studies have little do to with why bodybuilders are advised to eat 6 meals a day.

[xXBoStErXx]

We are advised to eat 6 meals a day for many purposes.

It keeps your blood sugar levels stable.
Keep the metabolism burning by constantly having to metabolize

And it keeps us from getting hungry on a cut, and binging.


Those are all proven, maybe for obese people it doesnt matter but once you get down to bodybuilding the bf% is where it counts, and I strongly advocate the multi meal plan.

[XriflemanX]

For me the 6 small meals a day helps keep me from snacking between meals.
Three meals is find and good but I would find myself snacking.
It would not be so bad except my snacks would never be anything healthy.

[Definitelynotme]

someone please explain to me how i am supposed to consume 350 grams of protein in 3 meals. especially since it is hard for the body to absorb more than 50 grams per sitting.

[xXBoStErXx]

Consuming that much protein in 3 meals would just lead to fat gain.

[Adam444]

Consuming that much protein in 3 meals would just lead to fat gain.

Calories... protein would be the last thing your body would store as fat.

[Definitelynotme]

Consuming that much protein in 3 meals would just lead to fat gain.

not necessarily.

but it proves that eating multiple meals daily when bodybuilding is very benificial.

[bleeder]

6 meals a day is just a way to get you buy more crap you don't need...

Seriously, do you think your body uses all the Aminos up you give your body at breakfast within two (2) hours?!?! Besides, who likes being bloated and uncomfortable all day? Bloating and stomach discomfort are a sign your body doesn't like what you're doing to it.

Seriously, I bet the supplement companies are going to come out with some "miracle protein" that enables you only have to eat 3x a day instead of 6-8...

BTW, its a myth the body can only digest 50g protein a meal... Your body doesn't even know when your meal is over.


Steak and Eggs anyone?

[v4lu3s]

especially since it is hard for the body to absorb more than 50 grams per sitting.

define "sitting"

does it matter if you are talking about 50 grams of whey isolate? casein? high fat cheese? a steak? what if its eaten with a lot of other food?

[Adam444]

6 meals a day is just a way to get you buy more crap you don't need...

lol what? What if you divide the chicken/rice/veggies in half?

Let's stop playing V for Vendetta...

[chris1230]

one reason for 5-6 smaller meals throughout the day is insulin control. Large meals cause insulin spikes, which lead to fat storage. there are many reasons/benefits to 5-6 meals a day. but when it comes to weight loss, its all about caloric deficit. could go on for days about this topic, that study is worthless.

[getgot211]

its been debunked.

but bro's don't care bro, bro's find other way to rationalize pointless **** bro.

[Canz]

someone please explain to me how i am supposed to consume 350 grams of protein in 3 meals. especially since it is hard for the body to absorb more than 50 grams per sitting.

that's exactly what i would say, good point

[SDC77]

Exactly.

The people in the study were in a controlled group where their calories were pre-determined. Tell 180 obese people in the real world to eat either 3 or 6 meals a day and you'll have people sooooooo hungry after having to wait an entire 5 hours between eating that they'll be putting down 2k calories per meal.

I disagree here. It comes down to how people react individually. Personally, I go about 5-6 hours between meals and find it a total pain in the ass to eat every 3 hours. Also, a 300 calorie meal or snack makes me violently hungry, which is why I prefer around 600-700 calories per meal.

I agree 6 meals allows those aiming for magical macro ratios to meet their goals and fully understand how people could get hungry between meals, but I that that's more a testament of their food choices and blood sugar levels more than eaten patterns.

[jonhan]

How much truth is in this article? Doesn't eating more meals a day increase metabolism, that's what I read in the articles on the main page.

If all it's good for is evening out a high macro meal plan, then adding an extra meal throughout the day is a lot more convenient than timing a meal every 3 hours. Currently I dislike how i'm deterred from doing normal things like visiting the doctor or going to events because i'll miss my 3 hour meal timing mark. Eating 4 meals or 5 at any time during the day I wish will add a lot more flexibility, if it has the same outcome of course.

[icery]

one reason for 5-6 smaller meals throughout the day is insulin control. Large meals cause insulin spikes, which lead to fat storage. there are many reasons/benefits to 5-6 meals a day. but when it comes to weight loss, its all about caloric deficit. could go on for days about this topic, that study is worthless.

Cut Diet bolone

[Northman69]

Why do people keep posting these stupid ass studys on this site when it in no way relates to bbing???

[getgot211]

Why do people keep posting these stupid ass studys on this site when it in no way relates to bbing???

yeah, bbing has its own physiology.

brotelligence ftw!

[Blue Blazer]

Fat guy in a little coat lol

Seriously, this doesn't debunk the 6 meals a day, hell some of us eat 7-8 meals a day, whether we are cutting or bulking...

Difference between us and fat guys?

WE KNOW WHAT TO EAT, WHEN TO EAT AND HOW TO SEE RESULTS

Fat guys however, diet for 2 months, drop 10 lbs, then put 15 on because they go back to their old ways

End of story haha

[Epictetus IV]

We are advised to eat 6 meals a day for many purposes.

It keeps your blood sugar levels stable.
Keep the metabolism burning by constantly having to metabolize

And it keeps us from getting hungry on a cut, and binging.


Those are all proven, maybe for obese people it doesnt matter but once you get down to bodybuilding the bf% is where it counts, and I strongly advocate the multi meal plan.

Consuming that much protein in 3 meals would just lead to fat gain.

lol i'm sorry, but did you even read? Look at what I bolded, what you had said there has not been "proven" at all. Eating 3 meals versus 6 meals has no more of an effect on metabolism. And your last statement, well c'mon... Seriously?

[Phosphate bond]

I'm not sure I would always say three meals per day is going to beat six meals per day just because of this study.

Of course what meals you eat and how fast they digest matter too. If you ate three really slow digesting meals it would have the same effect as six really fast digesting meals.

No matter how you look at it is just about how calories are delivered to your body and how your body make use of those calories.

If we throw weightlifting into the mix there are significant glycogen synthesis rates to be thinking about that non-exercising or barely exercising obese people don't have in their equation.

[Epictetus IV]

When cutting:

3 meals per day FTW. You can cram the required calories in 3 meals, making it more satisfying. 3>6 when cutting, and more satisfying.

When bulking:

6 meals perday FTW. You can get in more calories throughout the day.