5-7 Meals daily myth

[Potest]

http://www.medicinenet.com/script/ma...ticlekey=56254

"Gary Schwartz, a researcher with the Albert Einstein College of Medicine, answered, "There's no strong data supporting either [three meals a day or six meals a day] as being more effective" for losing weight or maintaining lost weight. "Clearly there is an emphasis on reducing caloric intake overall, whether it be by decreasing meal size and/or decreasing meal frequency.

In a recent American Journal of Clinical Nutrition editorial, a team of nutrition researchers concluded that whether you are practicing the "three" or "six" meal daily dietary pattern, weight loss ultimately comes down to "how much energy (or calories) is consumed as opposed to how often or how regularly one eats."

"Karen Collins, MS, RD, CDN, with the American Institute for Cancer Research, noted that in a recent study, the baseline metabolic rate (how fast the body burns calories) was unaffected by differences in meal timing. "Other studies also show that eating frequency has no effect on a person's overall metabolic rate," says Collins."

[kfx450r]

I think the whole 6 meals a day is to reduce bloating....But there probly same in calories carbs fats protein as if you eat 6 small or 3 big.

[PumpingSteel]

well im pretty sure i cant get 5000 calories with only 3 meals

[DomzyCuttin]

Yeah I figured this for a vvhile. On paper it makes sense, but in reality its not to plausible that eating often vvould increase your metabolism. The only benefit to eating often IMO is getting your protein at steady interverals, and I guess if your not capable of eating, then sizing dovvn of meals.

[Dbag62889]

A big part of the reason that we use the 5-7 meal per day plan is that your body can only absorb about 30g of protein at a time. Eating 3 times a day with this only gets you 90g of protein per day, which is not enough when trying to build or maintain muscle. 7 times per day at 30g gets you 210g of protein, which is what a bodybuilder needs, depending on LBM.

[DNWLS]

For a while I tried IF fasting which consists of not eating for 16 hrs and then eating 8 hrs. I got all 3500-4000 calories in during that time period with absolutely no problem. I loved that diet, but it isn't working during the soccer season when games are right after school.

[kfx450r]

well im pretty sure i cant get 5000 calories with only 3 meals

If you mean you get full too fast or something then probably not, but I beleive kvkx posted somewhere his meals for a day and Im pretty sure it was close to 2.5k each meal if not more<- and that was with 6 meals a day

[mattzor]

Ok here is my output on this topic since i know everyone is dieing to here it

Can you have succesful gains by eating just 3 meals a day? yes.

Can you eat 5000 cals in 3 meals? Doubt it

Also this article didnt even talk about a positive nitrogen balance in you body which is essential to growth.

You eat ur 3 meals a day, ill stick to my 5-7.

[Vipersg123]

it's purpose is much more widespread than just an increase in metabolism which isn't very much if anything at all... but here's something to look at

Background: Although a regular meal pattern is recommended for obese people, its effects on energy metabolism have not been examined.

Objective: We investigated whether a regular meal frequency affects energy intake (EI), energy expenditure, or circulating insulin, glucose, and lipid concentrations in healthy obese women.

Design: Ten women [ ? SD body mass index (in kg/m2): 37.1 ? 4.8] participated in a randomized crossover trial. In phase 1 (14 d), the subjects consumed their normal diet on 6 occasions/d (regular meal pattern) or followed a variable meal frequency (3?9 meals/d, irregular meal pattern). In phase 2 (14 d), the subjects followed the alternative pattern. At the start and end of each phase, a test meal was fed, and blood glucose, lipid, and insulin concentrations were determined before and for 3 h after (glucose and insulin only) the test meal. Subjects recorded their food intake on 3 d during each phase. The thermogenic response to the test meal was ascertained by indirect calorimetry.

Results: Regular eating was associated with lower EI (P < 0.01), greater postprandial thermogenesis (P < 0.01), and lower fasting total (4.16 compared with 4.30 mmol/L; P < 0.01) and LDL (2.46 compared with 2.60 mmol/L; P < 0.02) cholesterol. Fasting glucose and insulin values were not affected by meal pattern, but peak insulin concentrations and area under the curve of insulin responses to the test meal were lower after the regular than after the irregular meal pattern (P < 0.01 and 0.02, respectively).

Conclusion: Regular eating has beneficial effects on fasting lipid and postprandial insulin profiles and thermogenesis.

[PumpingSteel]

A big part of the reason that we use the 5-7 meal per day plan is that your body can only absorb about 30g of protein at a time. Eating 3 times a day with this only gets you 90g of protein per day, which is not enough when trying to build or maintain muscle. 7 times per day at 30g gets you 210g of protein, which is what a bodybuilder needs, depending on LBM.

no thats bull****
that means everyone can only absorb 210 MAX.

total bull****

it all depends on how much calorie you absorb, and how much of it is protein.
you can absorb more protein than just 30 at a time.
and your body adapts to it
for example if you can only absorb 30 at a time
but you keep eating 40 grams of protein every meal
then you will be able to absorb 40 grams of protein each time

[Lector606]

A big part of the reason that we use the 5-7 meal per day plan is that your body can only absorb about 30g of protein at a time. Eating 3 times a day with this only gets you 90g of protein per day, which is not enough when trying to build or maintain muscle. 7 times per day at 30g gets you 210g of protein, which is what a bodybuilder needs, depending on LBM.

lol complete myth... because a 110 pound female can absorb the same amount as a 250 pound male right?

[kvkx111]

I've personly always ate 2-4 huge meals a day instead of 6+ small ones I think I can fit in more food that way.

Edit: lol before I started to lift I only ate one meal a say usually, albeit a v big meal but still.

[DNWLS]

A big part of the reason that we use the 5-7 meal per day plan is that your body can only absorb about 30g of protein at a time. Eating 3 times a day with this only gets you 90g of protein per day, which is not enough when trying to build or maintain muscle. 7 times per day at 30g gets you 210g of protein, which is what a bodybuilder needs, depending on LBM.

What? 30g is a set number? You have to be kidding. With that number, you would have to consider: age, sex, size of body, size of stomach, consumption of fats, consumption of water, type of protein, time of day and a whole bunch of other stuff. Also, it takes casein up to 12 hrs to fully digest- meaning that your body won't be absorbing 30g of it at once- which is true for virtually ALL proteins.

[omnip0tent]

Well It stops us from being Catabolic If I'm not mistaken. Thats more than enough reason for me.

[DNWLS]

Well It stops us from being Catabolic If I'm not mistaken. Thats more than enough reason for me.

Have a casein shake- your body will be provided with a constant flow of amino acids for 12 hours. People really get too uptight about being 'catabolic,' because frankly it rarely happens if you are consuming enough total calories.

[plaman88]

I have nightmares about catabolism.

[BigChamp89]

I have nightmares about catabolism.

x2 especially when im at school

[AdamH_AU]

I saw on a tv show that it is actually a myth and there is really no difference in eating 3 meals or 6. Im not sure if that applies to bulking aswell, it probably doesnt.

[Branch Chain Blink]

Did any of you morons debating this actually read the article? It's talking about LOSING WEIGHT, not BULKING.

[LiFtHaTiRoN]

the study didnt address the idea of steady insulin levels througbout the day. He was addressing the issue of whether or not 5-7 meals a day boosts your metabolism. In the end it IS calories in vs calories out, but it will be easier and much more efficient (you lose more fat than muscle) by eating 5-7 meals a day. you get your daily calories spread out so your body does not spike its insulin as high. Steady insulin levels= less storage of fat. Just trust me I dont care what he says 5-7 meals a day is best for gaining weight and losing weight.

[_Bladen_]

lol. Small meals spread throughout the day have a proven effect on metabolic functions. One study vs. over 100 means nothing.


A big reason why we want to space them out over the day is due to the fact our bodies can only utilize so many calories at once from the meals if your natural. You don't want to get 5K calories in from 3 meals. Also to ward off catabolism as much as possible.

[DNWLS]

lol. Small meals spread throughout the day have a proven effect on metabolic functions. One study vs. over 100 means nothing.


A big reason why we want to space them out over the day is due to the fact our bodies can only utilize so many calories at once from the meals if your natural. You don't want to get 5K calories in from 3 meals. Also to ward off catabolism as much as possible.

Provide some studies. You love to claim something has so much backing yet you never show the proof, just speculate.

The only thing I see it affecting is metabolic rate- I don't see how catabolism could occur over a 4-5 hour period considering how long it takes to digest a large meal. To argue it further, eating 6 meals a day is not following the path of evolution- which generally reaps the most benefits and can be considered the 'natural way of life.'

[TomVZ]

To argue it further, eating 6 meals a day is not following the path of evolution- which generally reaps the most benefits and can be considered the 'natural way of life.'

how is this at all true?

are you honestly trying to base the natural path of evolution on the 9-5 work schedule?*

*which is what the 3 meals a day is based on- morning before work, lunch break, and after work dinner.

[LiFtHaTiRoN]

Provide some studies. You love to claim something has so much backing yet you never show the proof, just speculate.

The only thing I see it affecting is metabolic rate- I don't see how catabolism could occur over a 4-5 hour period considering how long it takes to digest a large meal. To argue it further, eating 6 meals a day is not following the path of evolution- which generally reaps the most benefits and can be considered the 'natural way of life.'

It depends on body type. Im an ecto meso and i can digest a 1000 calorie meal in an hour or two and be actually hungry again for another meal. I eat 6,000 calories a day and it would be impossible to do that in 3 meals a day. and yes catabolism can occur in 4-5 hours, protein is difficult to digest, but it doesnt take 4-5 hours. Going off of that and if you believe in evolution then eating more often makes complete sense in evolutionary terms. Everything in this world besides humans is either a hunter or a scavenger or both. way back when we were "evolving" we were both so we ate frequent meals of whatever we could find or kill. so eating more often is the "natural way of life".

[DNWLS]

how is this at all true?

are you honestly trying to base the natural path of evolution on the 9-5 work schedule?*

*which is what the 3 meals a day is based on- morning before work, lunch break, and after work dinner.

I am not saying that 3 meals per day is how ancient men have done it for thousands upon thousands of years. Take a look into the warrior diet, along with the content of the Anabolic diet.

[DNWLS]

It depends on body type. Im an ecto meso and i can digest a 1000 calorie meal in an hour or two and be actually hungry again for another meal. I eat 6,000 calories a day and it would be impossible to do that in 3 meals a day. and yes catabolism can occur in 4-5 hours, protein is difficult to digest, but it doesnt take 4-5 hours. Going off of that and if you believe in evolution then eating more often makes complete sense in evolutionary terms. Everything in this world besides humans is either a hunter or a scavenger or both. way back when we were "evolving" we were both so we ate frequent meals of whatever we could find or kill. so eating more often is the "natural way of life".

Sure, if it's personal preference- then that is fine. But to say it avoids catabolism and has a massive impact on the metabolic rate and muscle growth is ridiculous. The point I'm trying to make is: people stress over spacing 6 meals out a day way too much, especially if they are able to and more conveniently consume 4 or 3 or 2 or 1.

[Deathhawk]

A big part of the reason that we use the 5-7 meal per day plan is that your body can only absorb about 30g of protein at a time. Eating 3 times a day with this only gets you 90g of protein per day, which is not enough when trying to build or maintain muscle. 7 times per day at 30g gets you 210g of protein, which is what a bodybuilder needs, depending on LBM.

Actually the whole "you-can-only-assimilate-30-grams-at-a-time-thing" is a myth.

[AdamH_AU]

This is why its so hard for new people like me, so many different sources of info telling different things

[DNWLS]

This is why its so hard for new people like me, so many different sources of info telling different things

Haha yeah. The best thing you can do is follow the 'bodybuilding principles' to start, regardless of whether some of them are mythical or ineffective- because chances are, they are better than what you are doing/previously doing.

[AdamH_AU]

Yea true.