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10/30/2017 0 Comments

How many meals should you eat in a day for optimal fat loss?

By Dr Megan Chircop
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There is a lot of confusing advice about 'optimal' meal frequency and how many meals you should have in a day for maximum energy, better health and to maximise fat loss. Also, what time of day is it best to eat? As an example, How important is breakfast? AND Is it ok to eat late at night?
Lets get to the bottom of this issue by looking at the science and by understanding human biology.
MYTH: Eating more frequently, i.e. 5-6 meals a day, raises your metabolism.

WHAT SCIENCE SAYS: It is true that digesting a meal raises your metabolism slightly. This is called the thermic effect of food. However, it is the total amount of food consumed that determines the amount of energy expended during digestion. For example, eating 3 meals of 700 calories will cause the same thermic effect as eating 6 meals of 350 calories. So there is no difference. 

Many studies have compared eating many smaller meals vs fewer larger meals and concluded that there is no significant effect on metabolic rate or the amount of fat lost (1). 
Take home message

Instead of worrying about how frequently you are eating, perhaps a new mindset could be...

1) eat when you are hungry, not just because the clock says you should.
2) STOP eating when you are full. Put the fork down and push your plate away.

The Body Sculptors Australia team prides itself on developing nutritious recipes that are absolutely delicious. You will wonder why you have not eaten like this your whole life when food tastes this good.

Our mission is to help as many people as possible achieve their ideal healthy, lean and active body to have confidence and happiness in their everyday lives.
Our personalised meal plans will teach you ...
*how much food YOUR BODY needs to achieve optimal health and energy 
*how to turn healthy food in to delicious meals
... its easy...
we do all the thinking and calculations for you (to take the stress out of every day),

all you need to do is follow the plan!

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Carbohydrates - how much to have?
Take control of your food cravings for good
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    Author

    Welcome. I am Dr Megan Chircop. I am a medical scientist and nutritionist with 20 years in medical research.  As such, I have extensive knowledge and a thorough understanding of how the body works. I am able to simplify the science behind the way food fuels the body and mind to provide energy and nutrition needed to achieve optimal health and vitality. I am also a keen sportswoman, and have extensive knowledge of sports nutrition. 

    My posts are aimed at helping you unravel the complex science in to practical approaches so that you can gain a better understanding of how your body works and to understand the nourishment that your body needs to achieve your health goals. I am not in to fad diets, popping pills, just real food that is sustainable for life. I want to help you achieve a positive attitude to health and well-being by focusing on nourishing the body, which will last a life-time.

    I use science as the basis for nutrition consulting, personalised meal planning and recipe creation, which equips families and individuals (including athletes) with the knowledge they need to make long-lasting changes for optimal health, vitality and improved sports performance, without sacrificing great taste, or the enjoyment often associated with eating. If you would like to know more about my services, please book a complimentary nutrition consultation.

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