Six meals, according to some weight-loss books and fad diets, is a more realistic approach.But don’t count on it. As long as total caloric and nutrient intake stays the same, then metabolism, at the end of the day, should stay the same as well. One study that carefully demonstrated this, published in 2009 in The British Journal of Nutrition, involved groups of overweight men and women who were randomly assigned to very strict low-calorie diets and followed for eight weeks. Each subject consumed the same number of calories per day, but one group took in three meals a day and the other six.
Both groups lost significant and equivalent amounts of weight. There was no difference between them in fat loss, appetite control or measurements of hormones that signal hunger and satiety.
THE BOTTOM LINE
There is no solid evidence that six small meals a day instead of three will speed metabolism.
THANK YOU NY Times…..it is about time someone else said it besides us “crazy” bloggers.
So for one last time….driving home the nail in this mainstream myth….eating more meals does NOT speed up your metabolism (when calories and macronutrients are the same in lesser # of meals). Anyone who has had success using Intermittent Fasting will tell you this as well.
Does not…..nope…..no way…..no proof…..not gonna happen…….anyone saying it “speeds up your metabolism” is spreading misinformation.
So please help us kill this myth once and for all!
Tell your friends…
Tell your family…
Tell your doctor…
Heck tell a trainer…
Tell everyone, and then maybe we can get back to more important aspects of weight loss and stop buying into all the multiple-meal weight loss gimicks (as they may work…but do not in any way speed up your metabolism…it is still a lower calorie thing).
To be fair, does this mean you should not eat many times a day? That is an individualistic decision depending on food choices, lifestyle, energy and performance needs. We always say that eating 6x/day can work for losing weight, but is still because it keeps a person in a state of calorie deficit…not by magically speeding up a metabolism. Knowing this can help you create more flexibility and planning for a lasting lifestyle change.
Besides, this “snack all day” mentality may just be making more people overeat in the first place, as they think they are doing the right thing to “speed up” their metabolism (which we know is not the case). Calories matter over the whole day after all. Mindless eating is something we should all try and remove and replace with “mindful” eating.
If you still want to see more studies and information on this discussion of meal frequency and metabolism, then please read these past articles too: