F
FKITLETSGO
Guest
The health and fitness industry is booming with gross sales in the billions. As more and more products become readily available the average consumer is left in a puzzle of claims and promises that are usually a disappointment. Most advertisements offer the promise of rapid weight loss and extreme energy boosts. The great majority of these products deliver results at the cost of the consumers health. "Rapid weight loss" usually entails a dramatic loss of healthy water and "extreme energy boosters" usually include the administration of dangerous stimulants that cause dehydration and increased blood pressure. These quick fix products result in no progress for the consumer and a fat wallet for the manufacturer. Underneath the capitalists' freedoms (to mislead the consumer) unveils truth and substance of factual nutritional information. These sacred facts do not depend upon a magic pill or quick fix but rather acquired scientific knowledge that can become a staple of every nutritional regimen. One of these golden rules that is often ignored is Eating 5-6 small meals a day. This theory suggests that increasing frequency of meals will create a more attractive ratio between HDL/LDL cholesterol levels, decrease appetite, and enable your body to metabolize food more efficiently. Dr Harts of Boston insists that "the majority of the population should incorporate increased meal frequency into their nutritional regimen" ( Harts 23 ).
Eating smaller meals more frequently has been proven to decrease LDL cholesterol levels and increase HDL cholesterol levels. With LDL being bad and HDL being good this yields a positive outcome.
In one scientific study "seven men ate 2500 calories a day.
For one two-week period, they got their food in three ordinary size meals. For the next two weeks, they received the same amount of calories in 17 daily snacks eaten once an hour. The nibbling diet lowered their cholesterol by 9% and their levels of hazardous low-density lipoproteins cholesterol, or LDL, by 14%" ( Mercola 1). Studies abroad show similar results. Even though the results are not consistent with exact outcomes, the factor that remains consistent is a positive result from eating more frequently. The December 1st issue of The British Medical Journal states that " Men and women who eat six or more times a day have cholesterol levels that are about 5% lower than those of less frequent eaters" ( Khaw 856.)
Another benefit of increased meal frequency is a decreased appetite. A common problem American's face is childhood and adult obesity. A major contribution to this epidemic is overeating which leads to unbalanced insulin spikes and a negative caloric expenditure. The basis behind this claim is the energy-in/energy-out theory which describes that if you burn the amount of calories that you take in you will maintain a steady weight. The opposing outcomes are true as well; if you take in more calories then what you burn you will gain weight, and if you burn more calories then what you take in you will lose weight. Eating 5-6 smaller meals have proved to decrease appetite a significant amount in many studies.
One such study conducted by scientist in South Africa revealed that " frequent meals reduced appetite by 27%" ( Zilberter 1). This is how they figured it out.
"One group of healthy overweight men had a big breakfast, then next meal only after 5 hours when they had nothing to eat. Another group ate the same amount of same food but divided in 5 hourly meals.
Guess who ate more when after these 5 hours they had an "all you can eat" meal? Yes, the gorgers did " ( Zilberter 1).
Increasing meal frequency seems to provide a positive metabolism affect as well. A slow metabolism is traditionally the top excuse for being lazy and fat. People find it luxuriously convenient to blame their problems on uncontrollable factors. It is true that you are predisposed to a set point metabolism due to genetics. However, there is now a way to increase your metabolism marginally. This breakthrough is no ingenious discovery but rather solid scientific research that has proven a cause and affect. Ill create a simulated analogy to help you understand the metabolizing affect of increased meal frequency. Imagine the way you eat normally, a 3 meals a day schedule. When you eat only three meals a day you are basically eating when your body is in starvation mode and completely out of fuel. Think of an automobile; would you run your automobile until it is out of fuel completely? On the opposite end of the spectrum when you only eat 3 meals a day you basically over-eat and gorge on food while "re-fueling". Would you apply this same sin of a practice with your $30,000 luxury car? Would you fuel your car until it is full then keep filling it? Would you let the gasoline spill over the side of your car and go everywhere? If you continue to fill the car the gasoline has to deposit after the tank is full, just as excess food has to deposit once it has sufficiently refueled your body.
The excess fuel in your body is deposited as stored body fat, which decreases your metabolism.
Increasing the amount of meals you eat and decreasing the duration in between the meals has many positive benefits. More benefits that can be described include "improved digestion, a positive nitrogen balance, increased energy, moderated insulin levels, decreased mean 24-hour urinary C-peptide output, and an overall sense of well being" ( Jenkins 1 ). Dr. Joseph Harts of Boston College suggests that "Meal frequency could very well be the missing link between obesity and American culture" ( Harts 25 ). After many hours of research and applying this habit to my lifestyle I am in agreement with Dr. Harts. My experience to this point with increased meal frequency is an increase in energy and a loss in weight. I Hope you will give increasing your meal frequency a shot!
Eating smaller meals more frequently has been proven to decrease LDL cholesterol levels and increase HDL cholesterol levels. With LDL being bad and HDL being good this yields a positive outcome.
In one scientific study "seven men ate 2500 calories a day.
For one two-week period, they got their food in three ordinary size meals. For the next two weeks, they received the same amount of calories in 17 daily snacks eaten once an hour. The nibbling diet lowered their cholesterol by 9% and their levels of hazardous low-density lipoproteins cholesterol, or LDL, by 14%" ( Mercola 1). Studies abroad show similar results. Even though the results are not consistent with exact outcomes, the factor that remains consistent is a positive result from eating more frequently. The December 1st issue of The British Medical Journal states that " Men and women who eat six or more times a day have cholesterol levels that are about 5% lower than those of less frequent eaters" ( Khaw 856.)
Another benefit of increased meal frequency is a decreased appetite. A common problem American's face is childhood and adult obesity. A major contribution to this epidemic is overeating which leads to unbalanced insulin spikes and a negative caloric expenditure. The basis behind this claim is the energy-in/energy-out theory which describes that if you burn the amount of calories that you take in you will maintain a steady weight. The opposing outcomes are true as well; if you take in more calories then what you burn you will gain weight, and if you burn more calories then what you take in you will lose weight. Eating 5-6 smaller meals have proved to decrease appetite a significant amount in many studies.
One such study conducted by scientist in South Africa revealed that " frequent meals reduced appetite by 27%" ( Zilberter 1). This is how they figured it out.
"One group of healthy overweight men had a big breakfast, then next meal only after 5 hours when they had nothing to eat. Another group ate the same amount of same food but divided in 5 hourly meals.
Guess who ate more when after these 5 hours they had an "all you can eat" meal? Yes, the gorgers did " ( Zilberter 1).
Increasing meal frequency seems to provide a positive metabolism affect as well. A slow metabolism is traditionally the top excuse for being lazy and fat. People find it luxuriously convenient to blame their problems on uncontrollable factors. It is true that you are predisposed to a set point metabolism due to genetics. However, there is now a way to increase your metabolism marginally. This breakthrough is no ingenious discovery but rather solid scientific research that has proven a cause and affect. Ill create a simulated analogy to help you understand the metabolizing affect of increased meal frequency. Imagine the way you eat normally, a 3 meals a day schedule. When you eat only three meals a day you are basically eating when your body is in starvation mode and completely out of fuel. Think of an automobile; would you run your automobile until it is out of fuel completely? On the opposite end of the spectrum when you only eat 3 meals a day you basically over-eat and gorge on food while "re-fueling". Would you apply this same sin of a practice with your $30,000 luxury car? Would you fuel your car until it is full then keep filling it? Would you let the gasoline spill over the side of your car and go everywhere? If you continue to fill the car the gasoline has to deposit after the tank is full, just as excess food has to deposit once it has sufficiently refueled your body.
The excess fuel in your body is deposited as stored body fat, which decreases your metabolism.
Increasing the amount of meals you eat and decreasing the duration in between the meals has many positive benefits. More benefits that can be described include "improved digestion, a positive nitrogen balance, increased energy, moderated insulin levels, decreased mean 24-hour urinary C-peptide output, and an overall sense of well being" ( Jenkins 1 ). Dr. Joseph Harts of Boston College suggests that "Meal frequency could very well be the missing link between obesity and American culture" ( Harts 25 ). After many hours of research and applying this habit to my lifestyle I am in agreement with Dr. Harts. My experience to this point with increased meal frequency is an increase in energy and a loss in weight. I Hope you will give increasing your meal frequency a shot!
I agree several small meals is the key.
