- eating three times a day vs. six times a day doesn’t make any difference as long as you’re getting the same cals/macros/micros. i make the deductive leap that twice a day wouldn’t matter if cals/macros/micros are the same.
the reason is that big meals take a long time to digest. eat a big enough breakfast and you wont be ‘catabolic’ until dinner time, eat a big enough dinner and you wont be ‘catabolic’ until breakfast time.
- some people will eat more in a day if they dont eat breakfast. this is the way it is for me, but apparently not for ProfX. i dont think anybody knows why, but eating breakfast can help curb nighttime hunger.
Ummm…you’re joking right?[/quote]
im not the best at searching pubmed so i had to pull these off another board that didn’t provide the direct link.
the first shows that low energy intake meals can reduce overall daily intake. i was wrong about equating this with a big breakfast, but if the breakfast is low energy then it could reduce overall intake. personally, because im not hungry in the morning i like to drink my nutrients because it is high density and does nothing for satiation.
note the last sentence of the paper below.
J Nutr. 2004 Jan;134(1):104-11. Related Articles, Links
The time of day of food intake influences overall intake in humans.
de Castro JM.
Department of Psychology, University of Texas at El Paso, El Paso, TX 79968-0553, USA. firstname.lastname@example.org
Circadian and diurnal rhythms affect food intake, and earlier research has suggested that meal sizes increase, whereas the after-meal intervals and satiety ratios decrease over the day. We hypothesized that the time of day of food intake would be related to total intake such that intake early in the day would tend to reduce overall intake, whereas intake later in the day would tend to increase intake over the entire day.
The intakes of 375 male and 492 female free-living individuals, previously obtained via 7-d diet diaries, were reanalyzed. The total and meal intakes of food energy, the amounts of the macronutrients ingested and the density of intake occurring during five 4-h periods (0600-0959, 1000-1359, 1400-1759, 1800-2159 and 2200-0159 h) were identified and related to overall and meal intakes during the entire day.
The proportion of intake in the morning was negatively correlated with overall intake (r=-0.13, P<0.01), whereas the proportion ingested late in the evening was positively correlated with overall intake (r=0.14, P<0.01). The energy densities of intake during all periods of the day were positively related to overall intake (range, r=0.13-0.23, P<0.01).
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.
and because i cant find the paper that shows no difference between 3 and 6 meals a day i’ll show you the paper that shows no difference in blood amino levels between 3 meals and 72 sips at 10 min intervals a day.
Am J Med Sci. 1994 Feb;307(2):97-101. Related Articles, Links
Effect of meal frequency on serum amino acids and creatinine clearance in young men.
Department of Nutritional Sciences, Faculty of Medicine, St. Michael’s Hospital, University of Toronto, Ontario, Canada.
Seven healthy men consumed a liquid formula diet either as 3 meals taken at 0, 4, and 8 hours, or as 72 equal portions taken at 10-minute intervals (sipping). Day-long mean serum amino acids were similar on both treatments. Sipping reduced the fall in serum creatinine levels by more than 50% (p < 0.01), and reduced urine creatinine output and creatinine clearance by 11% (p < 0.05).
These results suggest that increased meal frequency warrants investigation as a potentially beneficial maneuver in the dietary management of chronic renal failure.