Top 3 Meal Frequency Myths About 6 Meals A Day
There are myths like 6 meals a day increase your metabolism, helps to curb hunger and other things. But studies proves them totally wrong..!! Below article will scientifically prove that eating 6 meals a day is not important, else what you eat is more important.
Hey, everyone, I hope you are crushing your fitness goals.
I hope you know that rewards don’t come easy while I say that I mean that if you watch a video that says that you will achieve great physique by working out for just 30 minutes a day then you are facing a person that hasn’t build his physique yet.
To say the truth if you truly want to build a physique that not only helps you functionally but also helps you win competitions then you need to workout at least 2 hours per day at the minimum.
Now I am not joking with this if you want to win competitions then you better start focusing on your lagging muscle groups and it requires lot amount of effort than the most of you think.
If you are a person that just wants a good amount of strength and good looks then also you need to workout at least an hour in the gym.
This is not to scare you but to motivate you that if you want to build the physique that everyone remembers you better get serious and start working on your craft.
To build a great physique you need a great nutrition setup and great sleep to recover.
Talking about nutrition many people are getting confused about the role of meal frequency.
There is going on a great deal of controversy that you need to eat 6 meals a day to keep your metabolism on fire and to lose fat or to build muscle.
So here if you are also confused about this topic then you need to read this article to have clarity regarding this topic.
If you want to build muscle or lose fat whatever fitness goal you have I want to tell you that the most important thing is the energy balance principle.
That is the calories in vs the calories out principle.
If you want to build muscle you need to eat calories a bit above your TDEE or if you want to lose fat then you want to eat calories a bit low than your TDEE.
This is the great thumb rule to start with as many people don’t know about it. If you want to know about what is TDEE and basic diet principle then please visit this article.
Now there lies a misconception that you need to eat at least 6 meals a day to build muscle.
To tell you the truth there is no evidence that shows that eating 6 meals a day will cause you the muscle building benefits or fat loss benefits.
If you want to build muscle then you only have to have a diet that is balanced in macronutrients like protein, carbs, and fats and also the micronutrients such as vitamins & minerals and fibers to support the growth of your muscle, bones and ligaments and tendons.
Here are some myths that people hold that destroy their progress even before they have some success.
You need to eat 6 meals a day to boost your metabolism:
Well, this doesn’t hold true. There is no evidence that eating 6 meals a day will increase your metabolic rate.
According to the studies conducted, start feeding frequency has no significant impact on the rate of weight loss during energy restriction.
If you really want to increase your metabolic rate start eating high protein containing foods as they have 20-30% high thermic effect which will help you burn bit more calories.
However, without a great weight lifting routine, you will not be able to burn a lot of calories and build muscle.
Also doing HIIT cardio will also help you preserve muscle and help you burn a lot more calories.
So even if you eat three meals a day but increase or decrease the number of calories from your TDEE according to your fitness goals then you will lose fat or build muscle.
You need to eat 6 meals a day to provide constant glucose to your muscles:
We live in a world where we sit for hours at a single place, eat fast food and don’t even move a muscle.
Before the modern era, Paleolithic hunters used to travel at least 25 km in search of foods. They were actually deprived of the glucose that they needed to survive.
So even if you eat one meal or three meals a day in accordance to your TDEE then you will achieve the goal that you are after.
You need to eat 6 meals a day for curbing hunger:
Well, this might be true for some people it is not true for the most population.
There are almost 70-75% people in the world that eat big three meals per day but find that they start getting hungry as soon as they pass an hour or so.
So they snack on different foods that for an hour keep them full and they again go hungry.
The simple reason that people eat almost 5-6 meals without even knowing is the glycemic load that foods have on their body.
People eat foods that are high in glycemic load so they tend to go hungry while if they eat foods that are low on glycemic loads.
The higher the glycemic load higher the chances of your body to raise your blood sugar levels
And the faster will your blood sugar levels will drop.
This will make you more hungry and if you continue doing this process daily you will start running into insulin sensitivity issues.
So even if they eat three meals a day they won’t get hungry and will have constant energy in their muscles to perform a physical activity at any time they want.
So in conclusion,
You can eat 3 meals a day or even any number of meals a day, however, if you want to see results you need to eat a number of calories that you need to eat according to your TDEE.
Without tracking your calorie intake you won’t be able to build muscle or lose fat as efficiently as possible.
Also, focus on the quality of foods and not just the quantity of foods. Eat foods that are lower in glycemic load such as oats, all bran vegetables, brown rice and much more so that your energy remains stable and you don’t face any insulin issues.
Well, this is it for this blog post.
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