The Frequency of Food for Weight Loss
Have you started dieting and realized that there is a bunch of conflicting opinions on what to eat? Not only do people disagree about what foods are best, but recently, many people are starting to argue about how many times a day you should eat.
When it comes to weight loss – the challenges are immense, you simply need to most relevant information to make a healthy choice so that you can take your fitness to the next level.
For the purposes of this blog, we are not going to shoot out opinions on what food to eat or what frequency to eat (number of meals), instead, we will try to objectively explain why certain foods are best and how many meals will work for you.
Let’s get into it.
The Basics of Weight Loss
When it comes to losing weight there are some pretty common ideas we need to understand in order to continue to lose weight long-term.
By this I mean, of course, anyone can lose weight for a week by drastically reducing their calories, but when it comes to defining your long-term success, you need to understand the basics of weight loss. Here are a few of the most important concepts you need to keep in mind.
Moderate Caloric Restriction is Needed
When it comes to losing weight you need to restrict your caloric intake – by this, we mean the amount of food that you eat in a particular day. We’d suggest starting off with about a 15-20% restriction in your calories.
If you are having trouble restricting your calories and you always feel hungry, dont stress, this is normal and products like Garcinia Extract can help you to feel full – even when you are eating fewer calories.
Exercise is Essential
Nothing will outwork a bad diet, but exercise will still help to maintain a fast and effective metabolism all while providing you with the muscle mass and conditioned look you are after. Start off slow and work into training 4-6x a week.
Limit Processed and Fast Foods
This one is probably an obvious one for most people but it still needs to be said. Avoiding highly processed foods and fast foods will help to only provide your body with natural sources of energy. Not only will your body love the better digestion, but I guarantee you will feel more energy eating a whole-food diet.
Okay, now you know the basics – exercise, good food and moderate restriction.
Of course, there is much more you can do, including supplementation like fat burners or appetite suppressants but this is the basics of how you can lose weight.
Not that we have that covered let’s take a look at our original question – what food is best and what the best frequency for eating.
Dietary Intake: What Foods Are Best?
When it comes to the food you put in your body everyone will have a different opinion. Although there are people that say a high-fat diet will work best, research will show that a low-fat diet is just as effective.
Look, when it comes to your dietary intake all you need to do is stay on track. To be honest, both a high-fat diet or a low-fat diet will work to influence weight loss.
Research will show that a low-fat diet might be slightly more effective for those who are new to dieting, but overall – both show great promise in long-term dieting.
The most important part to consider is that you need to stay on your diet. Most of the time, weight loss is not a result of the diet itself – just that you are consistent in eating good food in a lower amount than you had before.
For this reason, we can be pretty confident in saying that whatever diet you choose to eat – so long as you stay on track and see the long-term goals, you will lose weight and you will begin to achieve your goals.
Frequency of Food: How Many Times A Day Should You Eat?
This is a big question that has arose over the course of the past years. With the rise of new diets like intermittent fasting and ketogenic diets, many people have started to fast for long periods of the day, only to eat in the evening or all of their calories at one time.
Here are a couple issues we have with fasting diets:
Caloric Variance is Difficult
Since you only really have one meal it can be difficult to really get a good spectrum of nutrients into your system.
You Might Have Low Energy Levels
Since you are only eating one meal very late in the day many people will complain that they do not have the energy that they are used to – especially considering that your body generally runs off complex carbohydrates.
Without going too deep into why fasting might not be for you let’s explain why having a higher meal frequency could be better:
Better Caloric Variance
Having more meals spread out throughout the day provides you with the ability to focus in on your caloric requirements and get all the nutrients needed for growth and vitality.
Better Meal Frequency
The obvious benefit of eating more frequently is that you can alter the number of macronutrients in each meal. For example, if you know you will be training/lifting after work you can have your largest meal of the day before your workout, and have a small recovery meal after the training session.
If you were fasted all day and only had one meal this opinion would not be available.
Perhaps our ancestors fasted for long periods of the day while hunting, yet in a modern world, what’s the need to fast – especially if it provides you little to no advantages. Having a higher meal frequency is also a much easier social decision.
When it comes to dieting there are so many opinions online – but that exactly what they are – opinions. If you are looking to make a long-term change we would suggest finding a diet that you think will work best for your current lifestyle.
This means taking a look at your existing diet and deciding if you want to go down the route of high-fat or low-fat (my suggestion) and deciding which meal frequency would be best for you.
In my opinion, you should choose the path of least restriction, which would be a low-fat diet with a higher meal frequency.
For those looking to take their weight loss to the next level – we’d suggest looking at Phen375. This weight loss pill helps to suppress appetite and boost fat oxidation, perfect for those who are new to dieting and the lifestyle.
Gabriello is a writer and strength expert best known for his science-based and practical approach to Exercise Physiology, Nutrition and Strength. After serving in a directors position for The Canadian Society for Exercise Physiology Gabriello moved towards writing to help more people understand the importance of living a healthy life. Gabriello’s writings have been published in several languages on some of the largest health and fitness websites helping people learn, grow and understand the complex components of optimizing human performance in a simplistic way.
Gabriello also takes on specialized, high-performance athletes who are in need of strength, mobility and conditioning programming to optimize their fitness through his Earned Fitness program.
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