The art of eating 4-6 times a day.
Replies
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I have a HUGE problem with eating later at night, which is really bad. Typically, its best not to eat after 7pm. Maybe even 6pm. And small meals are much better for you. They will help you get used to smaller portion meals and after your body adjusts, you won't be feeling hungry. Find some tricks in the meantime, but your body will get used to it and your stomach will need much less food to feel full.
Eating later at night is NOT bad. It's only bad if you have already eaten your calories throughout the day and then eat more at night. As long as you create your calorie deficit, it doesn't matter if you have all your calories in one big meal right before bed.
YES, it actually is bad to eat later at night. Unless you work out before you go to bed. Eating carbs at night is even worse for you. Carbs give your body energy. And unless you burn the calories before bed, all that fat is stored and the nutrients is not absorbed because your digestive system is not as active as it is during the day. It also causes difficulty sleeping and things like GERD.
ok. what time is "too late"? cause i get home at 1 AM and eat then. right after i come in from a run
. and then i get up at 8 AM and may NOT even eat before my morning workout.
yikes.
haha well I guess its gonna have to depend on your personal schedule. For the average person, its best not to eat after 6 or 7. But obviously that wouldn't make sense for you. The important thing is, if you are going to eat right before (or closely before) you go to bed, make sure you get at least a little exercise to get that food moving and your digestive system working before you sleep. And its not a bad thing to workout before you eat. Just make sure you get some good protein afterwards.0 -
Weird, of all the answers in the thread, you latch on to the worst one.
Well firstly, you are kind of rude. And secondly, I get all my fitness and diet information from my personal trainer. So wether you agree with my advice or not, it is educated advice.0 -
Weird, of all the answers in the thread, you latch on to the worst one.
Well firstly, you are kind of rude. And secondly, I get all my fitness and diet information from my personal trainer. So wether you agree with my advice or not, it is educated advice.
LOLOL!! That is hilarious.
Your personal trainer is talking a bunch of broscience.
Do some actual research. Find a decent source then come talk to us.0 -
When you wait long perioeds between meals your body will store more fat. This is a survival mechanism.
Long periods meaning days without food. Not a few hours.0 -
Actually, by incorporating smaller meals, especially rich in fiber and protein, you bootst your metabolism quite a bit. It becomes more efficient at burning calories and storing nutrients. I would say if you're feeling hungry shortly after these meals, they may be too small. Also, like I said before, protein and fiber are key to a satisfied tummy. Try eating a some baby carrots and a serving of cottage cheese for one of your meals. Another meal idea, piece of baked chicken (preferably the size of a deck of cards) and a serving of broccoli. Hope this gives you some ideas.
Much love~
I do agree with you on part of this. Yes protein and fiber are going to keep you full. Good suggestion! But no, it will not boost your metabolism to eat small frequent meals.
Also a third year dietetics student.0 -
Weird, of all the answers in the thread, you latch on to the worst one.
Well firstly, you are kind of rude. And secondly, I get all my fitness and diet information from my personal trainer. So wether you agree with my advice or not, it is educated advice.
LOLOL!! That is hilarious.
Your personal trainer is talking a bunch of broscience.
Do some actual research. Find a decent source then come talk to us.
wtf is broscience? and seriously, i am just trying to be helpful and supportive. thats what i thought this site was for. if you disagree with me, fine. i really couldn't care less. but you don't have to be *kitten* about it.0 -
We've seen many times on these boards people repeating myths claiming they come from a nutritionist/trainer/etc. Hell, we've even had people claiming they themselves were specialists still spouting the same untruths!
Modern research has proved meal timing is irrelevant when it comes to fat loss.
Where's Acg with the studies when we need him!0 -
Weird, of all the answers in the thread, you latch on to the worst one.
Well firstly, you are kind of rude. And secondly, I get all my fitness and diet information from my personal trainer. So wether you agree with my advice or not, it is educated advice.
LOLOL!! That is hilarious.
Your personal trainer is talking a bunch of broscience.
Do some actual research. Find a decent source then come talk to us.
wtf is broscience? and seriously, i am just trying to be helpful and supportive. thats what i thought this site was for. if you disagree with me, fine. i really couldn't care less. but you don't have to be *kitten* about it.
We aren't. We are simply correcting you. You are saying things that have been proven to be untrue, and new people will be confused by it.0 -
My digestive system works all the time.haha well I guess its gonna have to depend on your personal schedule. For the average person, its best not to eat after 6 or 7. But obviously that wouldn't make sense for you. The important thing is, if you are going to eat right before (or closely before) you go to bed, make sure you get at least a little exercise to get that food moving and your digestive system working before you sleep. And its not a bad thing to workout before you eat. Just make sure you get some good protein afterwards.0 -
Broscience: the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.
Do some actual research and you will see. Plenty of great sources out there that prove everything you are saying wrong.
Personal trianers do not know all. Trust me and the rest of mfp on that one lol
We aren't being *kitten*. We are trying to stop the spread of bogus myths on the boards.0 -
Weird, of all the answers in the thread, you latch on to the worst one.
Well firstly, you are kind of rude. And secondly, I get all my fitness and diet information from my personal trainer. So wether you agree with my advice or not, it is educated advice.
LOLOL!! That is hilarious.
Your personal trainer is talking a bunch of broscience.
Do some actual research. Find a decent source then come talk to us.
wtf is broscience? and seriously, i am just trying to be helpful and supportive. thats what i thought this site was for. if you disagree with me, fine. i really couldn't care less. but you don't have to be *kitten* about it.
We aren't. We are simply correcting you. You are saying things that have been proven to be untrue, and new people will be confused by it.
This! sunnyzephyr I'm sorry but your personal trainer is feeding you bull.
Repeat:
It doesn't matter WHEN you eat (barring some actual blood sugar issues)
It doesn't matter HOW BIG your meal is (as long as you're in a deficit)
It doesn't matter HOW MANY meals you eat
For weight loss, all that matters is that you're in a deficit. I personally also like to have a lot of protein. And for optimal health, to make sure I'm getting sufficient macros, fibers, vitamins and minerals.0 -
The problem with facts is people like to pair them with things that are incorrect.
It's bad to eat late at night simply for digestive purposes, and those of us (like myself) more prone to GERD. I myself suffer from silent reflux, and I try to never eat late. However if I haven't eaten enough that day, it is stupid to not eat.0 -
Weird, of all the answers in the thread, you latch on to the worst one.
Well firstly, you are kind of rude. And secondly, I get all my fitness and diet information from my personal trainer. So wether you agree with my advice or not, it is educated advice.
LOLOL!! That is hilarious.
Your personal trainer is talking a bunch of broscience.
Do some actual research. Find a decent source then come talk to us.
wtf is broscience? and seriously, i am just trying to be helpful and supportive. thats what i thought this site was for. if you disagree with me, fine. i really couldn't care less. but you don't have to be *kitten* about it.
We aren't. We are simply correcting you. You are saying things that have been proven to be untrue, and new people will be confused by it.
Well if you wanted to correct me, you would have hmmm... I dunno... actually given some advice!!! But instead you decided to be *****y. I am in no way saying that I am 100% right. All I can do is say what I personally have known to be true for myself. If you know something "correct" why don't you be helpful and tell the person who is asking instead of just insulting what I have to say...?0 -
"When total calories are kept constant, does eating at night (whether just before bed or in the middle of the night) lead to weight gain?...I have a HUGE problem with eating later at night, which is really bad. Typically, its best not to eat after 7pm. Maybe even 6pm. And small meals are much better for you. They will help you get used to smaller portion meals and after your body adjusts, you won't be feeling hungry. Find some tricks in the meantime, but your body will get used to it and your stomach will need much less food to feel full.
A 1997 review article summarizing the results of past research concluded that meal frequency - whether during the day or at night - had no clear effect on body weight. That is, people who chose to eat frequently, regardless of the time of day, had no higher rate of obesity than those who ate fewer large meals.
In a study of more than 2,000 middle-aged men and women, 9% of women and 7.4% of men described 'getting up at night to eat.' Overall, there was no difference in weight gain between those who did and those who did not. A study in 2004 of more than 800 men and women noted that the more people ate in the morning, the less they tended to eat during the course of a day, while people who ate more at night tended to eat more overall. A trial from January 2005 found that eating late at night was not associated with weight gain even among people with 'night eating syndrome'...
It is possible that, for some people, eating at night is associated with weight gain. Perhaps they find it easier to be careful about portion size and food choices during the day but simply 'lose it' at day's end. For some, the structure of three meals a day may make it easier to avoid excessive calorie intake. But it's probably a myth that eating before bed has a unique ability to promote weight gain compared with eating at other times of the day. Although scientific studies someday may prove that calories ingested before bed are handled differently than calories ingested at other times, evidence for this commonly held belief is lacking. For now, it's safe to assume that one's weight reflects the balance between calories burned and calories consumed over time, regardless of when you choose to eat."
InteliHealth: Does Nighttime Noshing Make You Fat?
http://www.intelihealth.com/IH/ihtIH/WSI/9273/35323/432544.html?d=dmtHMSContent
"Myth: Eating after 8 p.m. causes weight gain.
Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat."
NIDDK (National Institutes of Health): Weight-loss and Nutrition Myths
http://win.niddk.nih.gov/publications/myths.htm
"Breakfast like a king, lunch like a prince, dinner like a pauper' - is there any truth to this?
[Dietitian Dr Trent Watson] sets the record straight: "It's the total energy you eat throughout the day that's important. You can eat all your daily kilojoules after 6pm, and you won't gain any more weight than if you ate it earlier in the day. Weight gain occurs when you consume more energy than you expend."
The Daily Telegraph: Top 10 food myths busted
http://www.news.com.au/dailytelegraph/story/0,22049,20004610-5006047,00.html
"Subjects who eat late in the evening may increase the amount of glucose stored in muscle as glycogen. In humans, muscle glycogen fluctuates in accordance with periods of muscle activity and subsequent carbohydrate consumption. Data suggest that the consumption of carbohydrate-rich foods in the late evening leads to increased glycogen levels in the muscles. Unless this stored glycogen is burned as fuel, it will ultimately be stored as fat. Therefore, consumption of late-evening meals with carbohydrate-rich foods may also be related to obesity through its effect on hormonal regulation of energy and lipid metabolism. However, we found that the interval of time between the last episode of eating and the time to bed was not associated with the risk of obesity. Further investigation is warranted to examine the association of this interval, as well as the nutrient composition (i.e., percentage of calories from carbohydrate) of the last eating episode, with obesity."
American Journal of Epidemiology: Association between Eating Patterns and Obesity in a Free-living US Adult Population
http://aje.oxfordjournals.org/cgi/content/full/158/1/85
"The purpose of this study was to determine whether meal ingestion pattern [large morning meals (AM) vs. large evening meals (PM)] affects changes in body weight, body composition or energy utilization during weight loss. Ten women completed a metabolic ward study of 3-wk weight stabilization followed by 12 wk of weight loss with a moderately energy restricted diet [mean energy intake ± SD = 107 ± 6 kJ/(kg·d)] and regular exercise. The weight loss phase was divided into two 6-wk periods. During period 1, 70% of daily energy intake was taken as two meals in the AM (n = 4) or in the PM (n = 6). Subjects crossed over to the alternate meal time in period 2. Both weight loss and fat-free mass loss were greater with the AM than the PM meal pattern: 3.90 ± 0.19 vs. 3.27 ± 0.26 kg/6 wk, P < 0.05, and 1.28 ± 0.14 vs. 0.25 ± 0.16 kg/6 wk, P < 0.001, respectively. Change in fat mass and loss of body energy were affected by order of meal pattern ingestion. The PM pattern resulted in greater loss of fat mass in period 1 (P < 0.01) but not in period 2. Likewise, resting mid-afternoon fat oxidation rate was higher with the PM pattern in period 1 (P < 0.05) but not in period 2, corresponding with the fat mass changes. To conclude, ingestion of larger AM meals resulted in slightly greater weight loss, but ingestion of larger PM meals resulted in better maintenance of fat-free mass. Thus, incorporation of larger PM meals in a weight loss regimen may be important in minimizing the loss of fat-free mass."
The Journal of Nutrition: Weight Loss is Greater with Consumption of Large Morning Meals and Fat-Free Mass Is Preserved with Large Evening Meals in Women on a Controlled Weight Reduction Regimen
http://jn.nutrition.org/cgi/content/abstract/127/1/75
So it appears that for most of us there's nothing wrong with eating at night, as long as the entire day's calorie count is appropriate. However, there may be health risks associated with nighttime eating for people who have GERD (gastroesophageal reflux disease) and/or asthma.
"Compared to nonasthmatics, asthmatics have significantly more frequent and more severe day and night GER symptoms and significantly more of the pulmonary symptoms (nocturnal suffocation, cough, or wheezing) so often attributed to GER. The habit of eating before bedtime appears in asthmatics to have serious and life-threatening consequences."
American Journal of Gastroenterology: Asthmatics have more nocturnal gasping and reflux symptoms than nonasthmatics, and they are related to bedtime eating.
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=15128338&query_hl=6&itool=pubmed_docsum0 -
Assuming that was for me and not the person you quoted. I gave a short response to the question earlier. I haven't seen the OP ask for clarification of my sources yet.
By the way call me b!tchy all you want lol you are the one name calling. :P
We all have tried to tell you that you are wrong, and you are just getting defensive. Calm yourself lol0 -
I'm NOT a student of this, but I read Jillian Michael's book (yes, I know she's not a doctor either), and she claims that the 6 small meals a day thing comes from bodybuilding. There, it makes a lot of sense because you need to be taking in a LOT of calories. If you keep snacking on small meals all day, you'll never feel really full, plus, your insulin levels are going to be continuously high, making you feel more hungry. And if you never fill your stomach enough (don't overstuff it though), a certain hormone that triggers a feeling of fullness, is not released either. So three decent meals a couple of hours apart plus one snack is what she recommends.
Her explanation is very convincing, and while I wouldn't expect anyone to buy into that just because she's on TV a lot, I just gave it a try. Been eating 5 to 6 snacks/meals a day. Now I eat three bigger meals. And I really do feel much better and find it easier not to go over my calories or snack late at night.0 -
I'm another vote for "It doesn't matter when you eat".0
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I'm another vote for "It doesn't matter when you eat".
*high five*
Just had the majority of my calories at 8 pm. HUGE meal. And going to bed tonight satisfied and happy
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Regardless of how food metabolizes when you eat late, it has been known to cause indigestion and visions of dead former business partners.
"You may be an undigested bit of beef, a blot of mustard, a crumb of cheese, a fragment of an underdone potato. There's more of gravy than of grave about you, whatever you are!''0 -
For the average person, its best not to eat after 6 or 7.
so the average person that works a 9-5 and has to commute half an hour to work (since that is the average person) only has half an hour to an hour and a half to get things together and eat dinner? does this average person also not have friends that go out to eat?
so many things wrong with that.
it really doesn't matter when you eat as long as you do it. get your calories in, try to eat as healthy as you can (so the whole pie thing isn't an option, though i wish it were lol), and exercise when it fits in your schedule. Some days I eat 4-5 smaller meals. Other days I eat 2 huge meals and a snack or two. It depends on my class/work schedule. Some days, and brace yourself for this, I eat around 9:30... AT NIGHT. Why? Because that's when I get a chance to eat. It's really a personal preference.0 -
I'm another vote for "It doesn't matter when you eat".
*high five*
Just had the majority of my calories at 8 pm. HUGE meal. And going to bed tonight satisfied and happy
Me 3!
I exercised and then had dinner around 5:45-6 pm... and it was a thousand calorie meal... and I went over my calories a bit.
Am I going to be a fat blimp in the morning? Eh maybe.. but it will be from excess sodium and not actual fat.0 -
Regardless of how food metabolizes when you eat late, it has been known to cause indigestion and visions of dead former business partners.
"You may be an undigested bit of beef, a blot of mustard, a crumb of cheese, a fragment of an underdone potato. There's more of gravy than of grave about you, whatever you are!''
BAHAHAHAHAHAHAHA well done, friend.0 -
When you wait long perioeds between meals your body will store more fat. This is a survival mechanism.
Pretty sure long periods means more than between breakfast and lunch or lunch and dinner. If someone eats breakfast at 8, lunch at 12 and dinner at 5-6, the body is not going to go into survival mode.0 -
I just thought I'd chime in.
Meal timing doesn't matter. It is more important to hit your calorie and macro goals. When and how is entirely dependent on what works best for you.0 -
I don't agree with not being able to eat past 7, or what have you. People that stopped eating past a certain time and lost weight, lost weight because they saved themselves from consuming the calories. If they took their "not past 7pm" calories and ate them in the day, then they wouldn't lose weight. It's another mind thing. Some people might have a GERD problem, then they shouldn't eat past 7 because of that, but it won't specifically be to lose weight. Drinking lots of water helps me to rid hunger. I'm hungry when I realized I'm not on my 3rd glass of water for the day. My hunger pains are confused with dehydration for sure!
metabolism? I don't get that whole thing. Who is right? Will we ever know?I have a HUGE problem with eating later at night, which is really bad. Typically, its best not to eat after 7pm. Maybe even 6pm. And small meals are much better for you. They will help you get used to smaller portion meals and after your body adjusts, you won't be feeling hungry. Find some tricks in the meantime, but your body will get used to it and your stomach will need much less food to feel full.
Eating later at night is NOT bad. It's only bad if you have already eaten your calories throughout the day and then eat more at night. As long as you create your calorie deficit, it doesn't matter if you have all your calories in one big meal right before bed.
YES, it actually is bad to eat later at night. Unless you work out before you go to bed. Eating carbs at night is even worse for you. Carbs give your body energy. And unless you burn the calories before bed, all that fat is stored and the nutrients is not absorbed because your digestive system is not as active as it is during the day. It also causes difficulty sleeping and things like GERD.0 -
Well if you wanted to correct me, you would have hmmm... I dunno... actually given some advice!!! But instead you decided to be *****y. I am in no way saying that I am 100% right. All I can do is say what I personally have known to be true for myself. If you know something "correct" why don't you be helpful and tell the person who is asking instead of just insulting what I have to say...?
Whoops, didn't mean to start a **** storm here. Sorry, I didn't mean to insult you in my earlier post. I sure could have worded it better and less snarky. Sorry things got ugly here.
What I should have said is -
The meal frequency, eating at night, carbs at night issue is a an old myth that keeps getting propagated, even by fitness professionals. It is just a myth. The latest wisdom on the subject says that we can eat any time(s) we feel comfortable, and eat carbs (and any other nutrient for that matter) at any time of day or night, so long as we are hitting our calorie and macro targets.
Some people do experience trouble sleeping or digestion issues when they eat late. That's a different story. For them, it is more comfortable to not eat late at night. But nutritionally, it makes no difference.0 -
When you wait long perioeds between meals your body will store more fat. This is a survival mechanism.
Pretty sure long periods means more than between breakfast and lunch or lunch and dinner. If someone eats breakfast at 8, lunch at 12 and dinner at 5-6, the body is not going to go into survival mode.
If this were true I would be setting my alarm in the middle of the night. Don't want to go into starvation mode while sleeping!0 -
Educated? How does one become a personal trainer? Just curious...Weird, of all the answers in the thread, you latch on to the worst one.
Well firstly, you are kind of rude. And secondly, I get all my fitness and diet information from my personal trainer. So wether you agree with my advice or not, it is educated advice.0 -
I routinely eat 80% of my calories at night, give or take. Often times it consists of a buttload of carbs.
I'm getting leaner because I'm in a calorie deficit. You do not gain adipose tissue in a calorie deficit and it makes absolutely zero difference what time you consume your calories from a body composition standpoint. If you have digestive issues then obviously you should eat accordingly.
Regarding the concept of storing fat in your sleep, this is irrelevant. Here is why:
Suppose I eat all my calories before bed. All of them. In theory I will gain fat because I am not using that energy. Well, I get up the next morning and go the whole day without food because I'm eating all my calories at night. Guess what? I'm burning fat and it balances out. (Gain it at night but burn it during the day).
This is precisely why you can't look at a snapshot of a process and make decisions on it without considering the bigger picture. It makes no friggin difference when you eat your food. You should consider 24-hour fat balance or fat balance over the course of time (lipogenesis vs lipolysis) and this is strictly goverened by energy balance.0
This discussion has been closed.
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