Insulin Spikes or Metabolism Dips? How often do you eat?

nostress123
nostress123 Posts: 106
in Food and Nutrition
A friend was telling me that there is no sense in the whole eat more often at regular 2-3 hour intervals, like 6 meals a day to keep you metabolism working. She instead recommends intermittent fasting and lessening the amount of insulin spikes your body releases to digest the food that you eat. She stated that during an insulin spike your body is incapable of burning fat and therefore counterproductive to spike your insulin every 2-3 hours. So folks, how do you eat and why? Does anyone have any more info on this?

Replies

  • 3foldchord
    3foldchord Posts: 2,918 Member
    I think it depends on the person to some degree. I eat every 2-3 hours for my hypoglycemia and lost weight/body fat. That's show my body works best. but some people do the IF and have great results.
    Try it for a few weeks and see how it works.
  • GymAnJuice
    GymAnJuice Posts: 512 Member
    no idea of the science behind this, what does your gut instinct tell you? i've recently come back from a 4 day holiday/break, ate 3 large meals a day whilst i was there. I looked forward to my meals and planned them better. i've come home and decided to stick to this and see what happens. Best of luck in whatever you decide
  • stroutman81
    stroutman81 Posts: 2,474 Member
    I wouldn't put too much value on what she's saying. Ultimately it's the daily totals that drive fat loss. Sure, while insulin is present fat oxidation is blunted, but that doesn't mean you can't lose fat eating frequent meals assuming calories are set to a deficit.

    To put it really simply...

    Less frequent meals often lead to greater fat storage following a meal than more frequent meals. However, less frequent meals have a longer period between feedings, so you have to use fat over that period to maintain energy balance.

    More frequent feedings = less fat stored, but less fat used in between meals.

    +2 - 2 = 0

    or

    +1 - 1 = 0

    I've worked with a ton of clients over the years and the only certainty is that it heavily depends on the person. I have clients who thrived on an IF approach and I've had clients who did horribly on it.

    This is and always will be a process of experimentation where you build a custom fit "program" that matches your body and your needs over time via trial and error. There are no clear cut dieting rules that apply to everyone uniformly.
  • WarriorCupcakeBlydnsr
    WarriorCupcakeBlydnsr Posts: 2,150 Member
    I agree with 3foldchord, it depends on the person. I couldn't eat every 2-3 hours for the longest time, I would have breakfast, lunch, a snack, and supper and I was fine. I was diagnosed as insulin resistant (genetic, had nothing to do with when/how I ate) and because of the meds I'm on I can't eat a full meal in one sitting without feeling ill, now I eat about 5-6 times a day (breakfast, piece of fruit, 1/2 lunch, other 1/2 lunch, supper, and if I can't finish supper if I get hungry, I'll either have the rest of my supper or a small snack, depending on how hungry I am and how close to bed time it is for me.)

    Some people can do fasting, some can't, some can eat small meals, some can't, it all depends on what works for you so feel out what works for you and go for it, as long as it's healthy for you, then there should be no problem
  • acoustictones
    acoustictones Posts: 47
    I wouldn't put too much value on what she's saying. Ultimately it's the daily totals that drive fat loss. Sure, while insulin is present fat oxidation is blunted, but that doesn't mean you can't lose fat eating frequent meals assuming calories are set to a deficit.

    To put it really simply...

    Less frequent meals often lead to greater fat storage following a meal than more frequent meals. However, less frequent meals have a longer period between feedings, so you have to use fat over that period to maintain energy balance.

    More frequent feedings = less fat stored, but less fat used in between meals.

    +2 - 2 = 0

    or

    +1 - 1 = 0

    I've worked with a ton of clients over the years and the only certainty is that it heavily depends on the person. I have clients who thrived on an IF approach and I've had clients who did horribly on it.

    This is and always will be a process of experimentation where you build a custom fit "program" that matches your body and your needs over time via trial and error. There are no clear cut dieting rules that apply to everyone uniformly.

    Well said.
  • nostress123
    nostress123 Posts: 106
    Great info folks, Thanks, anyone else have experience with either method and wish to share?
  • AlabasterVerve
    AlabasterVerve Posts: 3,171 Member
    stroutman81 has it exactly right. My preference is to eat a large meal and then not to eat again until I'm hungry which means I usually eat two meals a day. It's not a rigid schedule or set in stone or anything like that but it's what I prefer.

    It also helps a ton with maintaining my weight loss because as long as I'm eating low carb/high fat 1,000 calories is about all I can eat in one meal no matter how much butter, cheese or what not is added -- two meals, no snacking or night time eating works out to 2,000 calories a day tops and is often much less. That's just what I've found works for me... I don't know that anyone else would respond as well as I have to eating this way.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    meal timing and frequency is largely about dietary adherence. The bottom line is that your body is constantly going through cycles of insulin spikes and fat oxidation and carb burning, etc...but the bottom line is that a deficit of energy is a deficit of energy is a deficit of energy. If you're at a deficit of energy, you're going to burn fat for fuel regardless of your meal timing or frequency.

    I personally eat when I want to eat...I don't have a "plan" that involves any timing or frequency whatsoever...
  • ileitch
    ileitch Posts: 99
    The best advice I ever got on this was "don't eat if you're not hungry".
  • ninerbuff
    ninerbuff Posts: 49,040 Member
    Keeping it simple, it's going to come down to calories in/out. How one goes about doing it is going to be their matter or preference.
    IMO, frequency of meals really will only apply to those who are competitive in an activity that requires a lot of energy.

    A.C.E. Certified Personal/Group FitnessTrainer
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    Been in fitness for 30 years and have studied kinesiology and nutrition

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