Does Elevated Meal Frequency Use-up More Calories


Does Increased Meal Frequency Raise Your Metabolism?

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What these people believe is that consuming food more often during the day will keep their body constantly in a state of high metabolic rate. Therefore, although they consume a large amount of calories, the fact that their metabolism is non-stop all day, they will not store any fat. The idea makes sense and I do not blame those.

Given an average TEF of 10%, you’ll burn 300 calories in both cases. Numerous studies demonstrate that increasing or decreasing meal frequency does not affect total calories burned ( 5 ). Conventional nutrition wisdom has always told us to eat less and exercise more if we want to lose weight. In theory, this makes sense – burn more calories than you eat, and the pounds will come off.

There is a dearth of research on meal timing in relation to exercise for weight loss. However, many studies indicate that eating before your workout can increase performance, which in turn helps you burn more calories. Studies also suggest that eating the majority of your calories early in the day helps encourage. Science says that people who eat more likely move more, and therefore burn more calories. ” Research suggests that when subjects were provided too few calories, their NEAT scores dropped,” says Kristin Koskinen, a registered dietitian. “This is in contrast to subjects who were deliberately overfed calories, who saw a resulting. Increased Meal Frequency Does Not Promote Greater Weight Loss in Subjects Who Were Prescribed an 8-week Equi-Energetic Energy-Restricted Diet PubMed There have been reports of an inverse relationship.

Metabolic rate is the number of calories your body burns within a given time period. The idea that eating more frequent, smaller meals increases metabolic rate is a persistent myth. It is true that. We conclude that increasing meal frequency from three to six per day has no significant effect on 24-h fat oxidation, but may increase hunger and the desire to eat.

Introduction Popular advice for weight control advocates the consumption of small, frequent meals. New research reveals more details on how stress can make you gain weight. Women burn fewer calories in the 24 hours following stressful and gravy (the meal came to 930 calories and 60.

But topping off your food with the 31 best hot sauces you’ve never had isn’t the only thing you can do to give your system a boost. If you really want to burn fat, check out these five easy.

List of related literature:

No difference in total energy expenditure has been documented as a function of daily eating occasions, and weight loss is not facilitated by high eating frequency.

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 2012

And less energy equals fewer calories being burned.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

One study looking at a low-calorie version of a food showed that energy intake decreased acutely; when they looked more chronically, energy intake was not different (meaning total mass of intake increased).

“Nutrition in Lifestyle Medicine” by James M. Rippe
from Nutrition in Lifestyle Medicine
by James M. Rippe
Springer International Publishing, 2016

quotients and peak were observed, and the amount of energy expended after eating was twice as large when meal frequency was increased, suggesting that small and frequent feedings are more energy costly and, therefore, more conducive to a lean body composition.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

Similarly, meal frequency affects both food intake and metabolic efficiency.

“Canine and Feline Nutrition E-Book: A Resource for Companion Animal Professionals” by Linda P. Case, Leighann Daristotle, Michael G. Hayek, Melody Foess Raasch
from Canine and Feline Nutrition E-Book: A Resource for Companion Animal Professionals
by Linda P. Case, Leighann Daristotle, et. al.
Elsevier Health Sciences, 2010

Conversely, all three components of energy expenditure increase somewhat with overeating.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

The more you have and the more efficient they are, the more calories you can burn both when exercising and at rest.

“Ultrametabolism: The Simple Plan for Automatic Weight Loss” by Mark Hyman
from Ultrametabolism: The Simple Plan for Automatic Weight Loss
by Mark Hyman
Scribner, 2006

Emphasis here is not so much on the increase in caloric expenditure achieved by these often minimal changes, but rather on shaping behavior patterns that will alter energy expenditure behaviors.

“International Handbook of Behavior Modification and Therapy: Second Edition” by Alan S. Bellack, Michel Hersen, Alan E. Kazdin
from International Handbook of Behavior Modification and Therapy: Second Edition
by Alan S. Bellack, Michel Hersen, Alan E. Kazdin
Springer US, 2012

While it is true that eating more calories than you burn on a regular basis can lead to weight gain, and that cutting calories can help you lose pounds in the short term, the reality of the weight gain/weight loss equation isn’t quite as simplistic as it sounds.

“The Lose Your Belly Diet: Change Your Gut, Change Your Life” by Travis Stork, M.D.
from The Lose Your Belly Diet: Change Your Gut, Change Your Life
by Travis Stork, M.D.
Bird Street Books, 2016

However, because training duration, intensity, and frequency often simultaneously, and appropriately, decrease throughout pregnancy, the increase in daily calories required may not be as great.

“Practical Applications In Sports Nutrition BOOK ALONE” by Heather Fink, Alan Mikesky, Lisa Burgoon
from Practical Applications In Sports Nutrition BOOK ALONE
by Heather Fink, Alan Mikesky, Lisa Burgoon
Jones & Bartlett Learning, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • After watching this video
    I feel the need to share this because I spent several years switching
    from diet to diet without any success until I saw Dianas magic plan (i
    found it on google). Without doubt its the most weight loss that I have
    ever achieved and it is still working to this day.

  • Depends on how you want to look at it. There has been research to show those who regularly consumed breakfast typically had more controlled diets/weight than those who did not. All depends on context.

  • Simple matter of finding out how many calories you need to maintain and exceeding that amount. Some might find it easier to intake more calories with more frequent meals. The point of this video however is to say there’s no benefit to manipulating meal timing as far as metabolism goes.

  • Intermittent fasting with 1-2 meals per day works for me because it’s convenient for me and I like to eat a lot of food at once. Personal preference really, like you said I don’t think it’s any better than small meals as long as calories are the same 

  • I have been doing six meals a day for two weeks now and I have noticed that I am less likely to snack throughout the day and find it easier to stick to my target amount of calories.

  • Thank you for confirming this information!! I’m definitely not a breakfast person!! And people are always telling me that I need to eat breakfast!! I’m Gald I herd this from you!! Great �� now I know I don’t have to force myself to eat 5 times a day, I always had problems eat 5 times a day ����‍♀️

  • Every time I hear people talking about how eating more meals speeds up your metabolism I just bite my tongue to not start an argument lol.

  • Coming from FB share that Alan Aragon did. Just wanted to drop a like, comment and subscribe. Keep up the great vids. Nice, concise break down. Enjoy the TL:DR format. While I used to love reading PubMed and “debating” on AnabolicMinds. I no longer have the time.

  • When i dont eat i get sluggish and grumpy and by all means im not fat im fairly skinny with muscle as you can see in all my fight videos. At 6 am i have a shake with 1cup of oatmeal a banana and half cup of berries. At 9am is union break for 15 mins, i eat a turkey sandwhich with hummus. At 12pm is luch for 30 mins i eat whole wheat pasta and chicken. when i get home around 330 from work i eat sweet potatoe and chicken breast. Then i train from 5-7 and round 8 i eat some chicken and veggies.

  • Is this true for Ectomorphs as well? Cause I’ve heard the reasoning for 5-6 small meals a day for hard-gainers is because Ectomorphs have a much faster metabolism and need a constant flow of nutrients and calories so the body doesn’t go catabolic, especially if doing a lot of physical activity.

  • Great topic and I totally agree with the total amount of calorie per day fact. It’s great to be reminded. I’ve subscribed and gave this video a thumbs-up. Thanks for sharing.

  • Good thing you made this video lol (it’ll help lots of new people). When I first started dieting I was so confused about this subject… As long as I hit those macros that’s all that matters to me xD. However eating more frequently helps to not stuff yourself at the end of the day, and also having* a fast metabolism helps me out a bit.

  • Well Ben Pakulski and vince del monte have definetly a different opinion, they day that you have to eat every 2-3 hours to maximize protein synthesis.

  • Hey Brandon Ive Been Following Your Channel For A Long Time, You’ve Always Given Great Advice, Im A Teen Bodybuilder Check Out My Channel…

  • I remember the good old days when i’d bring tupperware everywhere. Biggest pain in the butt. Now I just eat 2-3 big meals a day with a protein bar and/or shake before a workout. Works well for me.

  • Thank you for debunking all the nonsense Lawrence! All about maintaining the lean body mass and losing the unwanted fat! Great progress by the way! Didn’t believe that was you in the pic lol

  • True that! Remarkable how many “(fill_in_blank_here) fitness” dudes post these loquacious, long winded (was that redundant?) vid’s on the minutia surrounding working out. I think you did a vid on that. Maybe Ronny Coleman gave us the right advise, “Shut up and squat…”

  • Great video Brandon, as always. Quick question though. How important is it to consume a meal immediately post-workout? Would there be any difference opposed to waiting a few hours to eat?

  • I might need to up my calories so i dont lose muscle. I have been dropping weight fast and i know I’ve lost some muscle already, I don’t wanna lose anymore. I do a fast powerwalk (4-5mph) for 40 min twice a day, walk my dog for 30min and 10min HIIT session. The RMR/BMR calculator you suggested on one of your older videos tells me i should be eating 2,800 calories to maintain my weight. It does sound correct, maybe i should bump up to 2,500 calories a day? Thanks for your help bro, STAY BIG!

  • I’ve read that eating more frequently while dieting gives a slight advantage in maintaining muscle mass, probably negligible, but slight nonetheless

  • I like 2-3 meals a day. Being only 5’7″ I have fairly low calorie needs. So eating fewer meals allows me to eat more so I feel fuller. Also I can add more variety to my diet.

  • May sound like bro-science but when I eat throughout the day I’m constantly hungry for more. If I’m IF’ing or just eating three meals I feel fuller and eat less. Also what gives, you match.

  • Definitely agree,it does depend on the person and meals they eat as opposed to how many times they eat. love the graphics in this vid lol

  • Whatever happened to just eating when you’re hungry and if you want to gain weight eat more and If you want to lose weight eat less. Complicated stuff….

  • I used to be obsessed with the 6times a day meal thing…i know now thats not necessary as long as i get my protein requirements in a 24hour period ��

  • hey brandon so why is everybody recommending this shit everywhere?? magazines……..etccccc…oh..and doctors….what caused such controversy and flutter?? one would think those “educated people” know about what u just explained here but they still insist and recommend on eating 6meals erry 2-3hrs…whyyy??? mindblown!!

  • I would think it’s hard to hit all of your macros in 3 meals though… eating 200+ grams of protein in 3 meals would be difficult..

  • Eating increases blood sugar which activates insulin. You can not burn body fat in the presence of insulin therefore, eating more frequently would work against you in fat loss. This is why I love to intermittent fast! �� great video!