Welcome to part 6 of the blog series. Here we are covering why eating ‘clean’ 5 times a day is not necessary for weight loss. If you’re not up to date with this series, here is a quick explanation:
The do-it-yourself series on DRVFT is a guide that teaches individuals how to set-up their own nutrition and training plan. There is a large group of people who do not have the means to purchase DRVFT’s products and services. This guide helps them benefit too. It requires effort on their part, but this series you will transform their health. I suggest you go back and catch up on the previous entries if you’re behind:
- the foundation
- the 6 elements of a diet
- calculating maintenance calories
- set up your macronutrients
- the importance of micronutrients
In return, you could use this guide as a referral to anyone struggling with understanding their nutrition. That would benefit DRVFT tremendously.
Meal timing is related to food choices
You may have heard that eating five ‘clean’ meals a day is absolutely crucial to the success of a diet. Why, then, do we find groups like the IIFYM cult who fit everything but clean foods into their meal plan?
Why do the individuals who make it their mission to lose weight while eating the worst kind of foods gain success? But on the flip side there are groups who swear by it that if it weren’t for their ‘clean’ eating, they would still be out of shape.
Let’s dive into how these two extremes are related, what their implications are and what we can focus on to improve our success with diets.
The mother of all meal frequency studies
The ‘frequent meals’ philosophy is a well researched one with evidence to back it, but there is a new study that provides a more realistic view of the findings. In a meta-analysis, by Alan Aragon and Brad Schoenfield, of 15 different pro meal frequency studies they found that most of the positive correlation borrows it’s evidence from only one particular study.
For the readers who aren’t sure what a meta-analysis is – it’s basically a study that looks at the findings of many other studies specifically on the same topic. The statistical findings of the meta-analysis provides a lot of ground to the argument that meal timing is not that important for fat loss.
It might be that the frequent meals was once a trend in the dieting industry that, once again, sold well – a product of hearsay.
The insulin theory
It is a well researched truth that when insulin is present fat loss (lipolysis) does not occur as efficiently as without insulin. Meal timing, especially frequent low GI carb meals, stems from this fact. But in a study by Johnson M. et al they proved that insulin sensitivity and the incidence of diabetes improves in caloric restricted environment. Improving insulin sensitivity means that we require less sensitivity to reduce blood sugar after a meal. This means we will be able to burn fat quicker and easier.
The key is then to maintain a negative energy balance and not so much the timing or type of food (as long as it fits in our daily requirements). This is what the IIFYM (If It Fits Your Macros) lifestyle is based.
Meal timing, food choices and the 70/30 rule
Unfortunately life isn’t going to be that easy on us. Simply fitting the worst foods into our daily calories will not be optimal. We’ll miss out on foods that assist our bodies with fiber, vitamins and minerals.
The 70/30 rule is a very effective tool to improve weight loss results. It allows us to enjoy the foods we love while losing weight, without missing out on our needs. Adding Omega 3’s and Vitamin D supplements on top of the recommendation in previous parts to this series could help with issues that stem from not eating enough veggies.
Adherence is your greatest tool for success
This information provides great strategic tools with regards to dieting. Eating inclusively in an energy-restricted manner provides many behavioral advantages. Cheat days are not an exclusive event that turns into a binge and you aren’t confined to eating at specific times in the day.
Thank you for reading. For more fitness and health products and services, please visit www.DRVFT.com.
These are the topics that will be covered in the next few weeks’ articles, stay tuned:
- Broken metabolisms
- Training and cardio implementations
- An example blueprint
If you would like to skip all the guesswork you can order your own blueprint from firstname.lastname@example.org. It will be shipped to your doorstep, printed on high quality sheets and contain all your food, training and tracking needs.
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