Never be full, never be hungry...what do you think?

artickb22

You just gotta play around and find what works for you, everybodys different.

Bettyeditor

I heard that from a bodybuilder. He said to eat every 3 hours a healthy snack and small meals. He said and going to drop all the undesired weight, my blood sugar stabilize and I wont crave sugary treats.

what do you think?:huh:

I don't think that everyone needs to eat every 2-3 hours, but I do think that a lot of people would benefit from it. It depends on a lot of factors. For me, I beat diabetes and lost 70 pounds eating every 2-3 hours and I was NEVER hungry the whole time I lost weight. I do think this part is true for everyone: If you are so ravenously hungry and overwhelmed with cravings, then you are doing it wrong.

I still eat every 2-3 hours, just to ensure that I never get diabetes again, because I enjoy never being hungry, because its easier on my digestion, and because it feels so darn indulgent to be constantly eating and never gain weight! :glasses:

shirleygirl910

I found that when I eat a bunch of small meals, I have a habit of eating all day long. (Bad Habit for me!!) I use to plan my whole day and since I was at work for everything but dinner, I packed everything and couldn't eat more, because there wasn't any. Sounds good right?! No!! I was in the mode of shoving things in mindlessly into my mouth. I've lost 110 lbs, I don't want bad habits that will cause me to reverse this weight loss. I now plan my day and eat two large meals, breakfast and lunch and one to two small meals, dinner and snack.

This is what I found for me personally, it's taken 3 years to figure out. I kept telling the doctor I couldn't go so long between eating, but he was right. It was a head game. It comes down to calories in calories out.

mistesh

Pretty much this. Meal frequency does not matter when it comes to weight loss. Also, it's difficult to compare a normal/average person to a body builder. Body builders have to eat 2-3 times the amount of calories.

btw, why are we trying to over complicate things with talking about insulin spike? Keep it simple.. you can either eat 2 meals or 10 meals, but have been proven to work in terms of weight loss (interim fasting vs conventional weight loss). And realistically, unless you are diabetic or have a medical condition, insulin will not affect weight loss.

If I eat a Carls' Jr. Charbroiled Atlantic Cod Fish sandwich like I mean it and do so floating weightlessly while traveling in outer space, would that affect my weight loss? What if there's a full size poster of noted swimsuit wearer Nina Agdal on a wall in the spaceship's padded cell, lol?

theCarlton

This is naturally the pattern I eat in, so I've found it's better when I'm in a calorie deficit that I maintain that. I'm definitely better at maintaining my weight when I'm not eating larger meals that don't really sustain me until the next one.

djc315

Personally I do better by spreading my eating out. I can eat 800 calories at lunch or 300 calories at lunch and either way, in a few hours I am hungry again. It is probably all in my head, I should be able to last longer on 800 calories compared to 300, but right now this is what is working for me.

Do what works best for you.

quirkytizzy

Pretty much this. Meal frequency does not matter when it comes to weight loss. Also, it's difficult to compare a normal/average person to a body builder. Body builders have to eat 2-3 times the amount of calories.

btw, why are we trying to over complicate things with talking about insulin spike? Keep it simple.. you can either eat 2 meals or 10 meals, but have been proven to work in terms of weight loss (interim fasting vs conventional weight loss). And realistically, unless you are diabetic or have a medical condition, insulin will not affect weight loss.

If I eat a Carls' Jr. Charbroiled Atlantic Cod Fish sandwich like I mean it and do so floating weightlessly while traveling in outer space, would that affect my weight loss? What if there's a full size poster of noted swimsuit wearer Nina Agdal on a wall in the spaceship's padded cell, lol?

I'm not sure if you're agreeing or disagreeing with meal timing, but either way, I like your response.

volume77

no

mistesh

Meal frequency does not matter when it comes to weight loss.

Thank you for your feedback. My apologies for getting giddy last night; my willpower had run out of juice.

This morning I ran into a couple of articles, (a) and (b), which, along with references, have been touched on in the mfp forums; I have quoted three for particular attention.

(a) 5 Simple Steps to Burn Fat without Eating Less
http://drhyman.com/blog/2010/07/11/5-simple-steps-to-burn-fat-without-eating-less-2/

(i) Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women.
http://www.ncbi.nlm.nih.gov/pubmed/15640455?dopt=AbstractPlus

Nutrtion Facts !! YOU MUST READ THIS! imondrugz
http://www.myfitnesspal.com/topics/show/853893-nutrtion-facts-you-must-read-this?page=1#posts-12824642

"The results suggest that low energy density intake during any portion of the day can reduce overall intake, that intake in the morning is particularly satiating and can reduce the total amount ingested for the day, and that intake in the late night lacks satiating value and can result in greater overall daily intake."

(ii) The time of day of food intake influences overall intake in humans.
http://www.ncbi.nlm.nih.gov/pubmed/14704301?dopt=AbstractPlus

Couldn't find any mfp post referencing this one!

(iii) 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://www.ncbi.nlm.nih.gov/pubmed/9040548?dopt=AbstractPlus

Calling BS on the starvation mode (plz no E/D rants) JossFit
http://www.myfitnesspal.com/topics/show/921539-calling-bs-on-the-starvation-mode-plz-no-e-d-rants?page=4#posts-13999579

eating most fo your calories early in the day Vaisaxena
http://www.myfitnesspal.com/topics/show/880746-eating-most-fo-your-calories-early-in-the-day?page=1#posts-13299059

Metabolism Sarauk2sf
http://www.myfitnesspal.com/topics/show/803894-metabolism?page=1#posts-12016938

To eat or not to eat? Sarauk2sf
http://www.myfitnesspal.com/topics/show/802606-to-eat-or-not-to-eat?page=3#posts-11999380

is skipping a meal bad or okay? Sarauk2sf
http://www.myfitnesspal.com/topics/show/798008-is-skipping-a-meal-bad-or-okay?page=3#posts-11929200

Is this myth about eating late at night true.... Sarauk2sf
http://www.myfitnesspal.com/topics/show/793556-is-this-myth-about-eating-late-at-night-true?page=3#posts-11875324

Does to help to not eat after 6 pm? Sidesteal
http://www.myfitnesspal.com/topics/show/665819-does-to-help-to-not-eat-after-6-pm?#posts-9689095

"And according to that study, you lose weight better by eating more in the morning, but maintain muscle better by eating in the evening."

Two meals a day benefits lizaiza79
http://www.myfitnesspal.com/topics/show/647109-two-meals-a-day-benefits?page=1#posts-9378028

Do NOT skip out on a meal! Sidesteal
http://www.myfitnesspal.com/topics/show/645086-do-not-skip-out-on-a-meal?page=2#posts-9343475

Bonus calories are killing me HeLp! Sidesteal
http://www.myfitnesspal.com/topics/show/589191-bonus-calories-are-killing-me-help?#posts-8419601

(b) Effects of Meal Frequency on Metabolic Profiles and Substrate Partitioning in Lean Healthy Males
http://www.plosone.org/article/info:doi/10.1371/journal.pone.0038632

"RMR and appetite control increased in the LFr (Low meal Frequency) diet, which can be relevant for body weight control on the long term."

RMR slows on eating frequently yarwell
http://www.myfitnesspal.com/topics/show/725570-rmr-slows-on-eating-frequently?#posts-10686464

psuLemon

Meal frequency does not matter when it comes to weight loss.

Thank you for your feedback. My apologies for getting giddy last night; my willpower had run out of juice.

This morning I ran into a couple of articles, (a) and (b), which, along with references, have been touched on in the mfp forums; I have quoted three for particular attention.

(a) 5 Simple Steps to Burn Fat without Eating Less
http://drhyman.com/blog/2010/07/11/5-simple-steps-to-burn-fat-without-eating-less-2/

(i) Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women.
http://www.ncbi.nlm.nih.gov/pubmed/15640455?dopt=AbstractPlus

Nutrtion Facts !! YOU MUST READ THIS! imondrugz
http://www.myfitnesspal.com/topics/show/853893-nutrtion-facts-you-must-read-this?page=1#posts-12824642

"The results suggest that low energy density intake during any portion of the day can reduce overall intake, that intake in the morning is particularly satiating and can reduce the total amount ingested for the day, and that intake in the late night lacks satiating value and can result in greater overall daily intake."

(ii) The time of day of food intake influences overall intake in humans.
http://www.ncbi.nlm.nih.gov/pubmed/14704301?dopt=AbstractPlus

Couldn't find any mfp post referencing this one!

(iii) 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://www.ncbi.nlm.nih.gov/pubmed/9040548?dopt=AbstractPlus

Calling BS on the starvation mode (plz no E/D rants) JossFit
http://www.myfitnesspal.com/topics/show/921539-calling-bs-on-the-starvation-mode-plz-no-e-d-rants?page=4#posts-13999579

eating most fo your calories early in the day Vaisaxena
http://www.myfitnesspal.com/topics/show/880746-eating-most-fo-your-calories-early-in-the-day?page=1#posts-13299059

Metabolism Sarauk2sf
http://www.myfitnesspal.com/topics/show/803894-metabolism?page=1#posts-12016938

To eat or not to eat? Sarauk2sf
http://www.myfitnesspal.com/topics/show/802606-to-eat-or-not-to-eat?page=3#posts-11999380

is skipping a meal bad or okay? Sarauk2sf
http://www.myfitnesspal.com/topics/show/798008-is-skipping-a-meal-bad-or-okay?page=3#posts-11929200

Is this myth about eating late at night true.... Sarauk2sf
http://www.myfitnesspal.com/topics/show/793556-is-this-myth-about-eating-late-at-night-true?page=3#posts-11875324

Does to help to not eat after 6 pm? Sidesteal
http://www.myfitnesspal.com/topics/show/665819-does-to-help-to-not-eat-after-6-pm?#posts-9689095

"And according to that study, you lose weight better by eating more in the morning, but maintain muscle better by eating in the evening."

Two meals a day benefits lizaiza79
http://www.myfitnesspal.com/topics/show/647109-two-meals-a-day-benefits?page=1#posts-9378028

Do NOT skip out on a meal! Sidesteal
http://www.myfitnesspal.com/topics/show/645086-do-not-skip-out-on-a-meal?page=2#posts-9343475

Bonus calories are killing me HeLp! Sidesteal
http://www.myfitnesspal.com/topics/show/589191-bonus-calories-are-killing-me-help?#posts-8419601

(b) Effects of Meal Frequency on Metabolic Profiles and Substrate Partitioning in Lean Healthy Males
http://www.plosone.org/article/info:doi/10.1371/journal.pone.0038632

"RMR and appetite control increased in the LFr (Low meal Frequency) diet, which can be relevant for body weight control on the long term."

RMR slows on eating frequently yarwell
http://www.myfitnesspal.com/topics/show/725570-rmr-slows-on-eating-frequently?#posts-10686464

So are you trying to disagree with me or agree with me?


It's rather simple, if calories are held constant, meal frequency and timing have zero effect on weight loss. On satiety and sleep quality, it can vary.

ndj1979

eating more often can rev your metabolism up.

This is a myth.

agree myth..

You can eat one huge meal a day or 24 meals every hour and it does not have any impact.

Some people have done IF/lean gains and had success, myself included...others eat six meals a day ...whatever works for you, do it...

I am not doing about four meals a day ...but that is not for metabolic reasons...

ndj1979

My lecturer at uni (im nursing) said that keeping steady levels of glucose is much better for your body and energy levels than peaks. So i would have to agree with the eating every 3 hours idea. im actually doing something similar; eating at 6, 10, 2, 6, ( so every 4 hrs) and i never seem to be too hungry xx

get a new lecturer...or drop the class and take a different one..

ndj1979

Pretty much this. Meal frequency does not matter when it comes to weight loss. Also, it's difficult to compare a normal/average person to a body builder. Body builders have to eat 2-3 times the amount of calories.

btw, why are we trying to over complicate things with talking about insulin spike? Keep it simple.. you can either eat 2 meals or 10 meals, but have been proven to work in terms of weight loss (interim fasting vs conventional weight loss). And realistically, unless you are diabetic or have a medical condition, insulin will not affect weight loss.

If I eat a Carls' Jr. Charbroiled Atlantic Cod Fish sandwich like I mean it and do so floating weightlessly while traveling in outer space, would that affect my weight loss? What if there's a full size poster of noted swimsuit wearer Nina Agdal on a wall in the spaceship's padded cell, lol?

no, but if you eat while doing a hand stand you will burn an extra 20 calories and avoid starvation mode...

Valerie_Malone

This topic came at a perfect time. Yesterday my doctor told me yesterday to start eating small snacks every 2 - 3 hours to control my hunger, while counting the calories. So hopefully I'll see some results.

ndj1979

This topic came at a perfect time. Yesterday my doctor told me yesterday to start eating small snacks every 2 - 3 hours to control my hunger, while counting the calories. So hopefully I'll see some results.

get a new dr....

Elzecat

I heard that from a bodybuilder. He said to eat every 3 hours a healthy snack and small meals. He said and going to drop all the undesired weight, my blood sugar stabilize and I wont crave sugary treats.

what do you think?:huh:

Meal timing is irrelevant to weight loss. If it helps you with hunger issues then eat in that pattern.

newcs

That's pretty much what I do but it's personal preference. I don't like feeling particularly full and make really poor decisions when I get hungry. I also have the symptoms of hypoglycemia so eating frequently helps me avoid that.

This also helps me with the psychological aspect of it because I feel like eating even if I'm not particularly hungry so by planning to eat frequently but making the portions small, I'm less likely to go over calories. I actually eat more frequently than 3hrs for most of the day until about 4pm when I wait until dinner (around 7pm) and then it varies whether I eat the rest of my calories at once or eat a couple times before bed.

TheWinman

Trying to eat small meals every few hours leaves me ravenous all the time. I'm much better off eating larger meals at longer intervals.

same here ^^^^^^^

I"ve tried the frequent small healthy snacks thing, it did not work at all.

SGSmallman

For me personally following Lean Gains and Intermittent Fasting as it fits into my daily routine.

I eat all my calories (currently 2400) in a 6-8 hour window than fast for 16 hours.

I have no cravings, i dont binge, and my energy levels are always maintained for work hours/ gym routines.

My current routine is
Spinning 4 X a week,
Lifting 3 X a week,
Circuit Training 2 X a week
Burning about 7000 calories a week

SGSmallman

Trying to eat small meals every few hours leaves me ravenous all the time. I'm much better off eating larger meals at longer intervals.

same here ^^^^^^^

I"ve tried the frequent small healthy snacks thing, it did not work at all.

Ditto tried it, didn't like it always found my self unaware eating or binging

willdob3

You'll find info suggesting all sorts of different meal plans are "the best" but it is all very individual. you'll find info stating each is bad, too. lol... For those with blood sugar issues you hear eating every 3 hours will keep one's blood sugar stable but you'll read other info stating that eating this way keeps BS stable but at a constantly high level and that it is best to keep 4-5 hrs between meals to allow BS to go back to a normal.

I have never liked feeling "full" as, to me, that is an over-stuffed feeling. I eat until satisfied. Not sure how to explain that. I know when to stop eating so I am usually the only one in a group not complaining about being so full when eating out.

I eat three meals per day, rarely snack, and I am fine with getting hungry. I'm not fine with going many, many hours without eating & feeling like I'm starving. That very often leads to off-plan eating and over-eating.

lotushead

I eat every 3 hours however, "never be hungry, never be full" absolutely does not apply to me. I am always hungry and rarely ever reach that uncomfortably full point. I do get full but sometimes not as full as I'd like. It takes getting used to.

flitabout

For me eating often is a recipe for disaster! A meal that doesn't fill me up sends me in to an eating frenzy so if I eat breakfast I am setting myself up for a day full of food and I can't control myself. I literally lose my mind food is all I can think about. I have an egg white omelete with light cheese spinach veggies and salsa about an hour later I want something else. maybe som carrots with greek yogurt dip. I am ready to gnaw my arm of by lunch a grilled chicken breast on a mixed green salad with loads of veggies and a olive oil vinagrette then it's snack time again hmm maybe an apple??? I am looking at it being a matter of time before that apple for a snack turns into an apple with peanut butter. Which sorta left me lacking and now I want something with more bulk so I get some veggie soup hmmm some crackers with that sounds good hmm maybe a banana around 4 when I get one for the kids after school Now it's time to start dinner and I will nibble my way through that have some dinner and well the kids are having a cookie and some milk after dinner so that looks good so I get 3 cookies and some unsweetened almond milk. After the kids go to bed those cookies start looking good and well you get the drift.
So for me is it better to keep my blood sugar levels stable or to go with intermittant fasting. Well for me it is IF otherwise I have no control and all I think about is food. Will this work for everybody no. But then again we are all different.