When it comes to our nutrition goals, there is a lot of hearsay around whether you should eat a certain number of times and eat at a specific time of the day.
It can all become a little confusing. I remember when I first started training long before I became a coach, being told by the bros in the gym - “You gotta eat small meals frequently to boost your metabolism - it will stoke the body's thermogenic properties to have you melting fat.” Muscle bound fellas even backed this up on youtube and other bodybuilding forums, who swore by this approach.
So let’s have a look at the truth and bring it back to basics. If you've been following us for a while, you'll now know that to elicit fat loss in the body, you need to be in an energy deficit.
If eating small and frequent meals allows you to do this, you will lose body fat - but there's no magic here. If you were consistently in an energy surplus, you would gain body fat.
Studies that looked at increased meal frequency showed an association with increased BMI, waist circumference, and obesity risk, but this was because they ended up eating at a surplus because of the extra meals and nothing to do with the frequency.
It comes down to adhering to the law of thermodynamics and finding your personal preference! Find a way to eat where you are present and enjoy your food. Don’t rush it and take the time to digest it properly.
If you only want to eat two meals per day, go for it. Would it be optimal for fat loss if you were in a calorie deficit? Most definitely - if it’s your personal preference and something you can adhere to!
Would it be optimal if you are an athlete or an individual looking to gain muscle? Not really! In these instances, a more frequent eating approach to meals may benefit your fueling and recovery strategies.
Micheál is the Head Coach and Nutritionist at FM Fitness and Nutrition based in Westport. They specialise in helping busy men and women create the healthiest versions of themselves by educating and empowering all their lifestyle areas: fitness, nutrition, recovery, and behaviours. You can grab a free copy of the 5 Stage Health and Fitness Kickstarter or find out more about their online and in-person coaching methods at www.fmfitnessnutrition.com or social media handles @fmfitnessnutrition
