Does meal frequency affect metabolism and weight loss process?

May 18, 2019

Meal frequency, metabolism and weight loss!

Do you have to eat 5 meals per day to help speed up your metabolism and weight loss process? Or is it just another myth, which has been repeated for decades without scientific proof? In this article I’d like to explain, the science and research behind this theory.

When I ask my new clients about their diet, they often complain about the difficulties of eating 5 meals per day. They are either too busy at work and don’t have time to cook or just don’t like cooking in general. That is the reason, why people often reach for high-calorie snacks like nuts, granola or protein bars, which in their opinion is a healthy substitute for food.

Is eating 5 times per day better for lossing weight than eating 1 or 2 meals?

The truth is, there is no difference in our metabolic rate, whether we eat 5 or any other amount of meals per day. Our metabolism does not slow down during the periods we don’t eat, as long as we reach the daily calorie intake. Research shows, that fast periods can have many beneficial effects on our health by e.g. reducing insulin resistance, lowering the risk of type 2 diabetes and reducing cholesterol and blood pressure. Eating 2 or 3 meals per day will not stop the weight loss process, but might even create positive impact on our general wellbeing.

Is a weight loss diet hard to maintain?

No, it can be challenging but it’s not hard to maintain once you find the right balance. There is no need to spend the whole day in the kitchen preparing meals and eating at every break at work. If eating more meals per day satisfies you better and keeps you away from cheating, then go for it. For those who prefer to eat less frequently, don’t be afraid to do so. At the end of the day, it’s the total calorie intake that determines whether you lose or gain weight.

In this article I have focused mainly on meal frequency during a weight loss diet. In previous articles I have explained the benefits of taking protein evenly throughout the day to help aid the muscle building process, through exceeding the leucine threshold and restarting protein synthesis. These techniques supported by appropriate training can influence the speed of muscle grow.

If You are looking for an individual diet plan and lots of motivation, reach out to me now, I’ll do my very best to help you reach your goals!

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My name is Adrian Rozanski  Certified Personal Trainer, Nutritionist and Judo Black Belt holder.

I believe in fitness, because it is not only about how we look, but also how we feel, so stop making excuses and make it happen. Healthy, athletic look, physical fitness, well-being, with me you will not have to choose, you can have it all, just join me, just join my-coach.