Meals Frequency. How Often To Eat? |Full Guide|

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How Many Meals To Eat Each Day To Lose Weight?

Meals frequency. For many years, it was claimed that for losing weight you should consume 5 smaller meals a day. On the other hand, more and more popular are periodic posts or eating 2-3 meals a day. So the question is, how many meals should we actually eat to effectively lose weight?

 

How Often To Eat To Lose Weight? The Frequency Of Meals During Weight Loss.

The answer to this question is: Don’t ask how often, but what to eat to lose weight? As it turns out, the number of meals consumed during the day is not a key issue in slimming. You can effectively lose weight using both ways (five smaller meals a day or two large ones). As it turns out, over the years, scientists and nutritionists have thought that frequent meals boost metabolism.

Well, to digest food, the body needs energy. And frequent meals would guarantee equally frequent mobilization of the body for its use. It’s easy to compare this process to lighting the fire in the fireplace. It is easier to light a fire once a day than to light it several times from the beginning. By doing it once, we will certainly lose less energy. As it turns out, however, not the meals frequency but the calorific value and volume determines the amount of energy consumed to digest. Therefore, the amount of food is important. It means that you can lose weight by eating two, three, four or even five meals a day.


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Good results in fat loss will give you Intermittent Fasting, in which we use periodic starvation, which reduces the number of meals. So if you’re still wondering how many meals you eat a day to lose weight, stop thinking about it and focus on controlling your calories instead of meals frequency. Set up your meals in a way that will be convenient for you and for a longer period of time. Of course, the amount of meals is important in relation to our health and well-being, as you will read in the further part of the article.

How Much To Eat To Lose Weight Effectively? Caloric Demand.

Now you know that the number of meals doesn’t matter, but the calories your food contain. So it’s time to start controlling them. It is worth explaining the calorie needs here. Caloric demand is the amount of energy that your body needs to maintain its proper body mass, including all vital functions and physical activity. So if you will consume less energy (calories) than you need, you will lose weight. If, however, for some reason you consume more than you need, you’ll gain weight. That is why it is so important in effective weight loss to know how much calories you should consume.

How Many Calories Do I Need?

caloric demand
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There are many calculators available in the network that calculate your calorie needs based on age, sex, weight and physical activity. Are these effective measurement methods? To be honest with you, not really. It’s worth knowing that every organism is different and needs individual calculation of caloric demand. How to do it? Very simply. If your weight is the same, write down everything you eat and drink for a week. At the end of this period, calculate the sum of all the calories you have taken during the week. Then divide the result obtained by the number of days in which you have measured.

The digit you’ll get will mean your individual daily caloric needs, needed to maintain your current body weight. Now, when you know them, just subtract 500 kcal from this result and get the recommended amount of calories to reduce your weight. If you still don’t know how to do it, I encourage you to take advantage of help and arrange an individual diet (can be done online). Returning to the number of meals on which you should spread your caloric demand, below I’ll present you a few pros and cons of a larger and smaller number of meals.

Five Meals A Day On A Reduction Diet – Is It Worth It?

By eating five meals a day you’ll apply a classic slimming diet. This is, of course, an effective method as long as you maintain a negative caloric balance. If you don’t mind frequent small meals (low calorie), there is no reason to use intermittent fasting. I guarantee you that in a year or two, there will be another dietary fashion which doesn’t mean that you have to change your habits. The fact is that eating five meals have always worked and nothing has changed in this respect. Below are some of the advantages and disadvantages of this traditional approach to weight loss.

Meals Frequency. The Advantages Of Frequent Meals (4 – 5 Times A Day) On Reduction.

five meals a day
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Less willingness to snacking – as you know, jumping blood sugar level, isn’t only unhealthy but can also make slimming harder, favoring snacking. In the case of frequent meals, this problem is definitely marginalized. Thanks to the frequent consumption of food, we don’t feel like snacking, and even if it comes, we’ll be able to hang on, because we know that we will soon eat another meal. It’s easier to maintain muscle mass – eating meals every 3-4 hours results in keeping the nitrogen balance at a high level, which contributes to the maintenance of muscle mass.

Proper frequent “injection” of proteins certainly helps to maintain a muscular attractive figure. Better sports results – frequent meals are extremely helpful in sports, especially at a higher level. As you train more frequently, the more often you have to supplement glycogen at the right time. Therefore, athletes eat a frequent balanced meal.

Disadvantages Of Consuming Frequent Meals During Weight Loss.

Difficulty to prepare – preparing 5 meals a day is extremely time-consuming. It requires discipline, consistency and time. In addition, it may be problematic to consume prepared dishes. We live in busy times and the way of life, work and duties make meals frequency difficult. Less saturation – due to the smaller size of meals and their calorie, we’ll not feel full. There are people who have extremely large stomachs, they like to just eat and it makes them happy. For those people, smaller but more frequent meals will not work.

Meals frequency. Two Or Three Meals A Day And Slimming.

Contrary to old-fashioned opinions, eating 2 or 3 meals a day can also effectively help to lose weight. There are even dietary systems called periodic fasts in which time is limited when we can eat. Thus, we extend the period of fasting of the organism. The intermittent fasting diet, or periodic fasting, is increasingly used in the fight against unwanted kilograms. It involves not eating breakfast and eating 2-3 meals a day. The main advantage of this type of solution is convenience. Some people have an appetite after waking up and the thought of eating a full-blown breakfast makes them feel nauseated. Why force yourself?

meals frequency
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Well, it turns out that you don’t have to eat breakfast to lose weight. It’s important to don’t provide too many calories during the rest of the day. Another advantage of eating 2-3 meals during the reduction of body fat is a short diet window. What does it mean? We have less time during the day for food, which limits the intake of too much food. It’s easier to be full while eating a lot of food at once. This fact makes people who like real saturation more often choose two or three hearty meals instead of five. In addition, from a practical point of view, preparation and consumption of meals take less time. The convenience and simplicity of preparing fewer meals is an invaluable advantage, especially when we have a busy schedule.

In Conclusion

If you want to lose weight, eat fewer calories than you need and eat as many meals as you like. The way of eating should give you pleasure and be comfortable to use. Therefore, knowing the advantages and disadvantages of both frequent and less frequent consumption of food, you can decide how many meals you will consume on reduction. You must know that success in weight loss is: to be consistent and eat less calories. Physical exercises also don’t harm.


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Thanks, Bart.

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