In the world of fitness and bodybuilding, there aren’t many topics that are so debated as the one about how many meals we should eat daily to build muscles and gain strength. Of course, this topic is also frequent among those who are trying to lose weight or to simply eat as healthy as possible. Let’s see what the truth really is.
Myth or truth: Frequent meals – faster metabolism
Many people who eat 5 meals a day say that it helps them speed up their metabolism and lose more weight. In other words, it will help them gain muscle and lose fat if they eat every 2-3 hours. The idea behind this is that the process of metabolism burns calories, so if we eat more often, we’ll burn more calories. Still, if you eat the same number of calories throughout the day, there won’t be differences in the metabolic speed. In other words, it won’t matter if you have 2, 4 or even 7 meals a day, as long as you eat the same number of calories.
So, if you are aiming at weight loss, don’t force yourself to have 6 meals, thinking this alone will help you lose weight. It’s better to concentrate on the overall number of calories you eat throughout the day. The way you distribute that number depends on your habits, but the number has to be lower than usual if you want to get rid of excess weight.
It’s the same result when it comes to building muscle mass – there won’t be any difference in muscle mass whether you eat 2, 4 or 6 meals a day. The only type of people with whom more research on this matter should be done are athletes who lift weights on regular basis. For everybody else, there is so significant difference in results.
So, how many meals should you eat?
As the number of meals in itself isn’t that important for faster metabolism and fat loss, the question is – how many meals a day is best for you then?
One important factor in deciding is the calorie intake. If you tend to have a lower daily calorie intake, you will probably eat a lot of unhealthy snacks to keep yourself full if you try to have 5 or 6 meals a day. Similarly, if you have a higher daily calorie intake, you will feel stuffed if you try to put all those calories into only 2 or 3 meals a day. Actually, the most important factor that influences weight loss is the number of calories you eat. Surgical procedures like gastric sleeve aim to reduce the number of calories you eat, helping you lose weight more effectively and permanently. In other words, keep in mind the number of calories when choosing the number of meals. In short, it’s back again to your habits, preferences and your lifestyle. If you take them into consideration when deciding on the number of meals, you will make the right choice.
Another way to decide on the number of meals is: whatever will help you stick to your diet best! In other words, if you enjoy eating every 2-3 hours, then, by all means, keep doing it. It won’t speed up your metabolism, but it will help you stick to your regime. On the other hand, if you don’t enjoy cutting your meals into so many smaller parts and you feel fuller after 2 or 3 bigger meals, then listen to your body and stick to what suits you. Your personal lifestyle will affect the number of meals you will eat – do whatever is more practical to you.
The last meal of the day
No matter how many meals a day you eat, there is another myth on what you should and shouldn’t eat after 6, 7 or 8 p.m. It has been said that carbs or proteins that you eat after that time in the evening don’t get processed properly and turn into fat, so you should avoid them. Well, that’s another misconception. Your body doesn’t care what time it is; it will process food the same way no matter when you eat. Again, the number of calories throughout the day is what really counts, not the time when you eat.
Final words
In essence, don’t focus on the number of meals too much. It’s better to pay attention to what you eat. The number of meals should only depend on what is practical for you as a person – that way, it will be another aid for losing weight.
About the author
How Many Meals Should You Be Eating Daily
In the world of fitness and bodybuilding, there aren't many topics that are so debated as the one about how many meals we should eat daily to build muscles and gain strength. Of course, this topic is also frequent among those who are trying to lose weight or to simply eat as healthy as possible. Let's see what the truth really is. Myth or truth: Frequent meals - faster metabolism Many people who eat 5 meals a day say that it helps them speed up their metabolism and lose more weight. In other words, it will help them gain muscle and lose fat if they eat every 2-3 hours. The idea behind this is that the process of metabolism burns calories, so if we eat more often, we'll burn more calories. Still, if you eat the same number of calories […]
Best Ways to Alter Your Diet in Order to Have a Full Body Makeover
Switching to a healthy lifestyle can be quite tricky if you do not know where to start off. Nowadays, with fast-food companies on the rise, it seems as more and more people are gaining weight and not taking care of their overall health. If we are feeling overwhelmed by our hectic job schedule or our responsibilities at home, it is important to take a step back and practice self-care. By tweaking our diet and exercise regime, we are one step closer to living a more fulfilled and happy life. Nevertheless, the popular saying "Eat less, run more" is not as efficient as most people would believe. A lot of people do not know where to start off on their fitness journey, so they result in starving themselves. What happens is quite the opposite-the weight that may be lost will definitely […]
Related
Different Factors that Can Impact Your Overall Health
Health is undoubtedly the state of complete mental, physical, and emotional well-being, which is why everyone should be concerned about these key areas of life. However, there are countries around the world that have lower life expectancy due to the fact that people may not have access to healthcare and probably due to lifestyle choices. What it takes to stay physically healthy When a person is physically healthy, it means that his body functions and processes are working at their peak. However, this is not because he or she doesn’t have any disease. The person may have achieved this due to regular exercise, a balanced diet, and a substantial amount of rest. But the risk of disease can be decreased by pursuing a healthy lifestyle choice. Mental health as a factor for good health You can be mentally healthy if […]
The Nutrition Facts Of Our Favourite Whole Grain Cereals
Almost everybody enjoys a nice bowl of cereal in the morning, it is a great breakfast tradition! A nice big bowl of fresh, cool milk, maybe a bit of sliced strawberry or banana, raisins if you prefer, and of course that lovely golden cereal, crunchy at first, but soon transforming into a melt-in-your-mouth mixture with the milk that's a delight to eat! But what actually goes into the cereal we enjoy at breakfast? Cereal grains, which are the edible seeds of different grasses all belonging to the Poaceae family. There are plenty of healthy cereals in Australia to choose from, with hundreds of combinations of ingredients! Today we will take a detailed look at some of the most widely used cereal grains and why they are so great for your health! Oats - Oats are Australia's fourth largest grain crop, […]
How to Spot Subtle Cancer Symptoms Early
Cancer, when detected early, is often more treatable, which can significantly improve outcomes. Unfortunately, many early-stage cancers present symptoms that are easy to overlook. Being aware of subtle changes in your body is critical. Here’s a guide to recognizing those subtle signs and symptoms that might warrant further investigation. Unexplained Weight Loss While losing weight without trying may seem appealing, sudden and unexplained weight loss can be a red flag. It’s common for people to associate weight loss with stress or lifestyle changes, but if you’ve lost more than 5% of your body weight within six months without a clear reason, it may be worth discussing with a healthcare professional. This is often associated with cancers of the stomach, pancreas, lungs, or esophagus. At moffitt.org, you can explore the signs and symptoms of a range of cancers, including lung cancer. […]
How to Spot and Diagnose Oral Health Problems
Oral health is a huge aspect of overall well-being, yet it's often overlooked until issues become severe. Regular attention to your mouth can help catch potential problems early, making treatment easier and more effective. This is a comprehensive guide on how to spot and diagnose common oral health problems. Understanding Common Oral Health Issues Cavities (Dental Caries)Cavities are caused by tooth decay, resulting from the demineralization of the tooth enamel by acids produced by bacteria. Early signs include sensitivity to hot or cold, holes or pits in the teeth that you can see, and occasional pain while chewing. Gum Disease (Periodontal Disease)Gum disease comes in various forms from gingivitis, which is a mild inflammation of the gums, to periodontitis, a more severe form that can lead to tooth loss. Symptoms include swollen, bleeding gums, persistent bad breath, and gum recession. […]
How to Differentiate Between Temporary Back Pain and Chronic Disease
At some point in our mid-thirties or early forties, we all experience that uncomfortable “tweak” in our backs that leads to agonizing back pain for a few days. Usually, this experience simply means we’ve pulled a muscle or slept in a position that wasn’t particularly supportive of our lumbar spine. For some, back pain can become chronic. Whether the issue continues to fade and flare or remains a consistent, long-lasting pain can become distracting and ultimately debilitating. Learning to tell the difference between temporary back pain and chronic back pain can help you seek the best type of care and also help you get relief faster. Understanding Temporary Back Pain At some point in their lives, it seems like everyone has a brush with back pain. Temporary back pain happens when you pull a muscle, pinch a nerve, or otherwise […]
Breaking Through Chains of Self-Doubt: Strategies to Combat Imposter Syndrome
Within the realm of personal and professional development, imposter syndrome can sneak in when you least expect it. Self-doubt can be pervasive for any working professional, lurking in the shadows even when you are experiencing achievement or success within your career. Imposter syndrome was first identified in the late 1970s and is characterized by feelings of inadequacy and a persistent fear of being exposed as a fraud. Imposter syndrome can creep into someone’s professional life despite years of career success and accolades. Shiela Mie Legaspi, president of virtual assistant company Cyberbacker, has dealt with imposter syndrome herself and helps her employees how to break through feelings of inadequacy to find purpose and passion within their work lives. “Everyone should have an equal opportunity for growth, whether in their personal lives or their professional career,” she says. “I see it as […]
