Updated: Jan 5
For most slender and healthy people who do not engage into sports, it makes no difference whether the daily energy intake was consumed in two meals or in six. Most often, it’s a matter of habit and comfort. Traditionally, we eat breakfast, lunch and dinner. It is quite normal to eat three times a day, but there are people who eat twice a day and feel great.
If your goal is to lose weight, you need to follow a dietary regime that regulates the release of insulin. Every time you put something in your mouth, you don’t even know what chain of reactions the body is going through!
All food entering the gastrointestinal tract needs to be digested and absorbed, the resulting energy must be distributed and the waste eliminated.
The energy you get with food is distributed by insulin. Insulin is released during each meal and it doesn’t matter at all whether you eat sugar or protein. The least amount of insulin is excreted when eating fat. If your lifestyle is passive, you eat too much and too often - insulin will transport the excess energy directly to the fat depot.
Insulin is a very important and necessary hormone! However, to get rid of fat, it is necessary and possible to control insulin.
Remember, when you eat too often (every two hours) the level of insulin in the body remains high so there is no way to start burning the accumulated fat. The insulin level starts to drop two hours after a meal, which means that fat burning will last until the next meal. If you make a 3 to 4 hours break between meals, you burn fat. Make a 12-hour break between dinner and breakfast.
If you eat 6 times, it’s hard to burn fat.
If you eat 5 times: make 3-hour breaks after breakfast, 1st snack, lunch, 2nd snack.
If you eat 4 times: make 4-hour breaks after breakfast, lunch, snack.
Fat burning is not the number of meals, but the breaks between meals!
Changes to follow when you start eating every 3 to 4 hours:
Insulin sensitivity of cells will increase. If you feel hungry after a meal, if you constantly overeat and can’t get rid of fat, this means you have a reduced insulin sensitivity. Making 3 to 4 hour breaks between meals and a 12-hour break between dinner and breakfast will improve insulin sensitivity and reduce the risk of overeating. You will stop fat accumulation.
The organism will begin to burn fat. Insulin levels begin to drop 2 hours after eating. This means that if the breaks between meals are 3 to 4 hours, the body will have the opportunity to start burning fat stores.
Your immune system will strengthen and recover. Food digestion is often accompanied by food intolerance, allergic reactions and other various inflammatory processes in the body. As the time between meals increases, the immune system will have time to ‘calm down’ and recover.
Eating and exercising correctly will prolong the fat burning process from several hours to several days.