All righty pals…
There is a new study out that is getting some media buzz so I thought I would break it down. FYI – this study is not published in a peer review journal yet and only had 54 participants- but it is making national news so let us discuss.
In a nutshell, the study found that individuals who ate breakfast and lunch only lost more weight than those who ate 6 meals a day. Both diets had the same caloric and nutrient breakdown and created a 500 calorie deficit to promote weight loss. The Today Show did a nice piece on it. Click here to watch.
As you know, I am a big proponent of meal timing. I believe you should eat within an hour of waking and every 3-4 hours thereafter. That doesn’t necessarily mean 6 meals a day, but I highly recommend you do not go more than 4 hours without food. I also highly suggest you eat protein, carbohydrate and fat every time you eat.
Why? To keep your metabolism kicking, lower stress hormones and manage cravings.
Six times a day does not mean six large meals a day. If you are going to eat small, frequent meals they have to be, well, small!
Please have a social life! If you stick to only eating breakfast and lunch, when are you going to see friends? Dinner is an important part of our culture and I don’t think it is necessary for it to be avoided.The goal is not to rely on dinner for all of your calories and overeat.
Food is emotional – we cannot help it. When you are in a study and being given your two meals a day and you have agreed to comply for 3 months, it is one thing. It is another when you are out in the real world, living a busy life and dinner comes around and you feel stressed, happy, sad, whatever…and you want to eat and drink something. Life happens and we have to acknowledge it and make the most of it. And we should celebrate and enjoy what we eat! Setting yourself up for success and not going into dinner stressed and ravenous is a fantastic strategy to help you reach your goals.
Protein + Fat + Carbohydrates = Balance. Eating balanced meals throughout the day will allow your body to get everything it needs and help you feel satiated. When you eat, eat balanced. Get all your nutrients on that plate.
Find a strategy that works for you – and do not succumb to the latest fad!