EAT REGULARLY. EAT SMART. LOSE WEIGHT!
- Nathan Bell
- Dec 11, 2016
- 3 min read
You mean I can actually burn calories when eating? It is unknown to many that our bodies actually eat up calories during meal-times, this is a result of the Thermogenic effect! The food we eat is merely the foundation of providing our body's with the necessary tools for energy production. However, there is a long process between this consumption of food and the return we get through energy production in the form of ATP. You can compare providing our body with food to providing an IT consultant with a laptop, you have got the resources but work still needs to be done in order for something effective to be produced. Luckily for us as humans the body will work naturally for us to break our food components down into smaller chemicals that can be absorbed.
The thermogenic effect of food (TEF) accounts for between 10-20% of our energy expenditure depending on our energy intake (food decisions). For example protein takes the most energy to digest with 20-30% of calories going towards digestion and absorption. Next is carbohydrates with 3-5%, followed by fats with 0-3%. Therefore, by increasing the protein content in meals consumed a greater percentage of calories will be naturally burned through the TEF. By aiming to portion out each meal with 40% carbohydrates, 30% protein and 30% fats the body can maintain a balanced intake of macronutrients whilst utilising the TEF for fat loss.
Whilst there is no solid evidence supporting the notion that eating more meals throughout the day will specifically boost metabolism there is evidence that weight loss will be aided through alternative mechanisms, By eating meals consisting of natural foods regularly throughout the day the body will feel more satiated and prevent gorging on processed junk foods. Grehlin is the body's natural hunger hormone which is released by the stomach to tell us we are hungry and stimulate appetite, by eating more regularly grehlin is kept at bay.
“After about 3 hours without food, blood sugar begins to fall. And after 4 hours, your body has already digested whatever you sent down earlier,” says Cleveland dietitian Amy Jamieson-Petonic, RD. “Once you’ve crossed the 5-hour mark, your blood sugar begins to plummet, and you grab whatever you can to refuel.”
Whilst there is clear evidence to support eating regular meals throughout the day, it is more important to eat smart and if you are going to eat every 2-3 hours then you should plan accordingly, rather than simply going to grab snacks from shops. It is always better to prepare your own foods as you can look at the packaging and know the exact ingredients, the problem with buying from shops and restaurants is that even many of the brands that elicit a healthy eating focus will use processed ingredients for two main reasons:
1. Their product will last longer
2. They are a business with the key focus on making money
Rather than thinking about food intake as the 'three set meals' throughout the day, try thinking of eating as 'feeding sessions' (slightly neanderthal, i know) but by doing this you can try to equally spread your caloric intake into 5-6 feeding sessions every 2-3 hours throughout the day.
KEY TAKEAWAYS
1. Eating more regularly doesn't increase metabolism, but it does control insulin and grehlin, preventing the likelihood of eating junk food.
2. Quality of food is the most important component: stay AWAY from PROCESSED foods.
3. 10-20% of energy expenditure is a result of the Thermogenic effect of food. With the TEF of Protein being significantly higher than fats and carbohydrates
4. PLAN your 'feeding sessions' in advance, GET LEAN!
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