Comments on: Logic Does Not Apply Part 1: Meal Frequency

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[...] http://articles.elitefts.com/articles/nutrition/logic-does-not-apply-part-1-meal-frequency/ (referanse 10-38) Hvor ofte bør man trene styrke?Bli råsterk i benkpressSlik strammer du opp kroppenSå mye betyr kostholdet for treningseffekten [...]

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[...] Homework: Read the article Logic Does Not Apply Part 1: Meal Frequency. [...]

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[...] Other: Logic Does Not Apply Part 1: Meal Frequency Logic Does Not Apply Part 2: Breakfast [...]

By: Monkeyget

Monkeyget — Wed, 19 Jan 2011 18:14:45 +0000

Very interesting article.
However I noted that it is self contradicting. First it says that
“They even locked people in boxes called whole-body calorimeters to get precise measurements of metabolism to find a difference between eating a few big meals and many small meals. Again, no change in metabolism, energy expenditure or fat metabolism. ”

then later it says
“Such routine frequent feedings actually slows resting metabolism50 “

By: Greg

Greg — Tue, 04 Jan 2011 17:56:44 +0000

I am not certain why anyone would want a “faster metabolism” in the first place. A lower metabolism means the body is more efficient using the energy it is fed. We would actually require less calories to maintain activity which means we would require less total calorie intake to make lean muscle mass.

Besides this I think the hunger one might experience from eating less frequently would provide a positive hormonal response. I have no data to back this statement up other than my own personal experience with what I like to call “daylight fasting”. I only eat at night after the sun goes down. So far I have noticed all positive changes in my appearance, energy levels, and training response.

By: theresa moore

theresa moore — Sat, 01 Jan 2011 11:59:03 +0000

You forgot a factor it takes added energy for the digestive
process if you initiate the digestive process (chewing food ,
mobility through the digestive tract , the production of Insulin,
the production of bile, stomach acid and on ward ) and do that 6 to
8 times a day but the total intake of calories remain the same that
means you used up twice as many calories that the body uses for
digestion there are several metabolic processes also eating small
frequent meals is “healthy” keeps blood sugar on a even level keeps
cholesterol at a lower level keeps mood at a even level and keeps
your “hunger” urges at a even level think about it isn’t health not
only the scale

By: Myth Of Meal Frequency For Fat Loss |

Myth Of Meal Frequency For Fat Loss | — Tue, 31 Aug 2010 16:55:46 +0000

[...] Logic Does Not Apply Part 1: Meal Frequency [...]

By: number of meals a day question? - FitDay Discussion Boards

number of meals a day question? - FitDay Discussion Boards — Tue, 27 Jul 2010 04:33:11 +0000

[...] research too. It's worth a read if you want more information about how often to eat in a day. EliteFTS __________________ -Nik My rules: 1) eat real food – more vegetables, moderate meat, moderate [...]

By: Meal Frequency All Wrong?

Meal Frequency All Wrong? — Fri, 23 Jul 2010 23:46:26 +0000

[...] link y'all to this and get a discussion rolling. Gotta head off to work will check back in later. Logic Does Not Apply Part 1: Meal Frequency __________________ Check out my training log! [...]

By: Gregory Waldrip

Gregory Waldrip — Thu, 22 Jul 2010 06:59:56 +0000

Make that 1 1/2 pounds of fat loss per week…I need to proof my writing more. Sorry.

By: Gregory Waldrip

Gregory Waldrip — Thu, 22 Jul 2010 06:00:15 +0000

In the opening sentence, in Kiefer’s article, after the heading “Logic” he states that, “If the body has to wait too long between meals, it suddenly thinks it’s starving and begins to store fat, but if it feels adequately fueled, it will release fat and those extra pounds melt away”….This absolutely wrong and any lower division nutrition student knows that if we wait too long between meal we get into low blood sugar and this is a state of FAT SPARING, at the expense of lean mass. Our bodies are programmed to spare fat when it senses famine…this is where, as I mentioned before, the average US male loses a lot on muscle, bone and organ mass past the age of 20. Fat is not released from the fat cells unless stimulated by hormones. These hormones are more present when there has been adequate protein ingested on regular basis, (good nutrition), and the blood sugar is not in an elevated state(Fat storing) nor in a low state(Fat sparing)that normally occurs after 3-4 hours of not eating, and depending on what you eat and in what combination. This statement alone flaws his logic….don’t you agree? The key to eating to lose fat is to understand the calorie deficit requirement combined with exercise and adequate water consumption. For those of us who regularly help people arrive at the target calorie range for a diet will advise people, depending upon their overall lean to fat amounts, age and health factors, that we need to feed the lean mass adequately with Essential Fat requirements as well as fruits, vegetables and varying types of protein throughout the day,as well as unrefined carbs. The total calorie amounts are arrived at usually work out to 10 to 12 multiplied by the persons lean mass, divided by 4-6 meals per day, along with 3-4 sessions of weight training, for 25-45 minutes per session, drinking a lot of water. Aerobics should be no more than 3 sessions per week at no more than 30 minutes per session, according to Dr. Kenneth Cooper, from his Cooper Institute.This usually results in a loss of 1-11/2 pounds of fat lost per month. The initial drop in weight is usually water weight due to restricting carbs, which require 3 grams of water per gram of carb ingested to go full cycle through your system. On most people, to eat 13-15 times their lean mass allows them to stay relatively unchanged, as far as weight goes. After 2-3 months of good eating and exertion, muscle mass is starting to return and the diet can be tweaked per person. This is where people usually shy away, unfortunately and bad articles don’t help. Eating is much like understanding your finances, the more you know the better your retirement years.

By: Gregory Waldrip

Gregory Waldrip — Thu, 22 Jul 2010 03:20:01 +0000

I’m just trying to illustrate the best and most successful way to deal with losing body fat and maintaining a diet that maintains as much lean mass as possible, as well as the bodies natural method of ingesting foods that contain macro nutrients and antioxidants that better promote optimal health. Too many articles seem to avoid the basic truths of dietary health and how it is coordinated with exercise and restful sleep. Diet, exercise and sleep are the main variables to good health, other than genetics given at birth. I have read too many articles that seem to ignore the overall truths of fitness and health. These articles, like Kiefer’s article, often give people the type of information that prevents them from seeking out, or being open mined to the more accurate truths to fitness and health. To even discuss weight loss without including discussion about exercise and meal timing, does more harm that good, I believe. I do know what calorie deficit is, but didn’t think you did…I apologize. I do think it is better to understand the extremes of calorie deficit and the health risks, other than fat loss. I also think it better serves a readership to discuss the amounts of lean mass lost while losing this stored fat, with these “you don’t need to eat multiple meals” advocates. Humans are designed to eat throughout the day. Informed humans know what the make up of the various feedings should be to satisfy nutrition needs optimally.

By: Markus

Markus — Wed, 21 Jul 2010 20:26:42 +0000

Gregory, you continue to miss the forest for the trees, so here’s the relevant take-away:

Kiefer wrote an article about meal frequency. You claimed that its “logic is outdated”. I asked you to explain or prove your statement. Five posts later, you still haven’t done so, and you correspondingly now write, “I maybe shouldn’t have said that Kiefer’s logic is outdated.”

See? Much ado about nothing.

The point is not to try to “win” an argument, but to explore and challenge any physiological conclusions based on clinical evidence. You went off course by missing what I wrote above: “No one here is suggesting that eating multiple meals throughout the day is ‘wrong’. Kiefer’s article is just pointing out that multiple meals are not ‘required’ in order to lose fat. The number of people who choose to eat fewer meals and still maintain low bodyfat testifies to this fact.”

Regarding your question about caloric deficits and metabolism: “How can you have both multiple meals…calories, at the same time experiencing long periods of no…calories….no meals?” The answer is that you are confused about what a caloric deficit is. It is not a complete absence of calories, it is a shortage of calories. Since you claim to have an extensive education in nutrition, you now should be able to understand the basic piece of information in my original statement.