guys today I’ll tell you a couple most common myths you should STOP believing now! Everyone keeps telling you so many things about meal timing that just aren’t true so read this blog right now and acknowledge yourself with the truth!
1. SMALL, FREQUENT MEALS SPEED UP YOUR METABOLISM
One of the most frequent debates that linger is how frequently we should eat. Surprisingly, there isn’t much to debate based on research findings!
The overwhelming majority of studies show that meal frequency has no significant impact on metabolic rate (or fat loss).
Many folks think that the calories we use to digest food increases when we consume smaller, more frequent meals. The trouble is that this isn’t true.
Research has shown that when energy intake is equal between two diets, the net TEF at the end of the day is the same for each regardless of meal frequency.
2. YOUR BODY WILL BREAK DOWN MUSCLE IF YOU DON’T EAT WITHING 3 HOURS
Another common myth that’s spread around, especially in those who are actively looking to build muscle is that you must consume food at least every three hours or you will risk muscle mass loss. The notion here is that if you go longer than three hours without eating, your body may begin to use muscle tissue as a fuel source.
Relax, this isn’t accurate. Your body takes hours to digest a meal, so after three hours, provided you are eating a reasonable calorie intake each day, you will still have fuel being provided to the body. It takes a lot more than 3 hours without eating to put you into a catabolic state, so don’t stress if it’s four hours or even five before your next meal. Schedule your meals each day in a way that works with your lifestyle. Some people are simply too busy to eat every three hours and that’s fine. As long as you get your nutrients in by day’s end, that’s what really matters.
3. YOU MUST EAT BREAKFAST WITHIN 30 MINUTES UPON WAKING
And here is the breakfast myth. People have been told that they must consume food, usually within 30 minutes of waking, in order to ensure they charge up their metabolisms and get fat burning going. This, however, isn’t accurate.
Remember that your body is not going to shut down overnight, so your metabolic rate is still humming along when you wake up. Some people naturally are not hungry at all first thing in the day and in those cases, it’s fine to eat an hour or even two after you wake up.
4. BEDTIME EATING WILL LEAD TO FAT GAIN
Now we come to the myth that everyone’s heard at least once – eating before bed sets you up for rapid fat gain. Here again, this isn’t accurate. Sure, eating chips, cake, cookies, pizza, or other high calories, high fat or sugar foods will put you at a higher risk of gaining body fat. The act of eating alone does not!
5. CARBS EATEN AT NIGHT ARE MORE LIKELY TO BE STORED AS FAT
This fallacy seems to stem from the idea that carbs increase the production of the body’s production of insulin – a highly-anabolic storage hormone. Since many people don’t move much in the evening, they fear that the insulin secretion from carbohydrates will lead to fat storage. The truth is your body doesn’t dictate whether or not carbs (or any nutrients, for that matter) are stored as fat or used for energy simply by the time of day, it’s a lot more complex than that.
What’s more, many people (especially those who exercise in the evening) could actually benefit from consuming a moderate serving of carbohydrates later on in the day as carbs can help promote muscle growth and help your body recover after exercise
Another thing, slow-digesting, wholesome carbohydrate sources generally contain a good amount of fiber which promotes satiety (feelings of fullness) and supports healthy digestion. Some research even suggests eating carbs at night might help with fat loss.
So guys here you go a couple of most common myths so many people believe. I hope you did learn something new and you will stop believing these false myths!
Thanks for reading this blog and if you have any questions let me know!