What we eat is the most important – but when we eat may make a difference in our lives too.
A good amount of research suggests that meal timing is important when trying to regulate metabolism (when our bodies make the energy and other molecules that it needs from the food we eat). A metabolic disease will occur when this process is disrupted. For example, diabetes. This causes the body to have either to much glucose (hyperglycemia) or too little insulin (hypoglycemia).
Going untreated, both type 1 and type 2 diabetes can lead to high blood sugar, which can effect organs in the body – leading to complications, and increasing the risk of heart disease or stroke. Evidence also suggests that meal timing and frequency strongly influences our body weight too.
Meal frequency, overweight and obesity
Although, studies surrounding this are mixed many have highlighted that having a higher number of meals might be protective against overweight and obesity status in both childhood and adulthood. Meals were defined as ”conventionally served on a plate – breakfast, lunch, tea dinner etc.” ; and individuals who had more meals (>3) had less of a chance of becoming overweight or obese.
Research has shown that individuals who have a higher number of meals;
- Do more physical activity
- Are more likely to have a more nutritional well-balanced breakfast and snack
- Are less likely to snack whilst watching television
- Report less hunger and more fullness
Physical activity will increase our daily calorie use
Individuals (who were eating more meals) do more physical activity than individuals who are eating less, so those who are eating more, and doing much physical activity will use more energy.
This means they will be more likely to be able to maintain their weight, or even lose weight than the people doing less physical activity as they will be using less energy which may increase their chance of weight gain.
Nutritious well-balanced breakfast & meals
A well-balanced meal is one that delivers its energy slowly over a course of time. A well-balanced breakfast will deliver its energy slower over the morning, and may be better for appetite and blood sugar control.
A high carbohydrate and high GI (HCHG) breakfast vs. A high carbohydrate and low GI (HCLG) breakfast – resulted in the HCHG breakfast group having a higher blood glucose 120-min following the meal compared to the HCLG followed by a sudden drop.
Figure 1. Blood Glucose Levels one and two hours after eating
A rapid fall in blood glucose levels – usually coincides with spontaneous feelings of hunger and meal initiation in humans – making it that more likely you will become hungry following a high carbohydrate hi GI breakfast/meal, causing you to feel hunger, and eat.
Whereas, low-glycemic index foods will help your blood sugar over the period of the day, slowly increasing and falling after eating. Eating whole grain and lower GI foods instead of highly refined high GI foods, may help with appetite and may help prevent overeating.
Figure 2. List of high, medium and low hypoglycemic foods.
Snacking whilst watching television
Several studies have linked television (TV) watching to increases in food intake, and subsequent weight gain. One reason being because; emotional states are triggered via television, and may motivate us to eat.
Hunger and fullness
Hunger – typically initiates eating, whilst fullness (satiety) often stops us eating. These feelings can be influenced by our body and by the food that we eat.
In 1995, it was found that a high-carbohydrate food (yoghurt) was better at suppressing hunger than a high-fat food (yoghurt) – which lead the researcher to suggest in order to control hunger you should consume a low-fat, high-carbohydrate diet with a high fiber content.
How does fibre help to control hunger and the amount that we eat?
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Fibre increases the amount we have to chew – which helps to reduce the amount of food we eat during the day; and increases the amount of hormones (CCK, GLP-1) but reduces ghrelin levels.
CCK– promotes the sensation of fullness
GLP-1 – delays gastric emptying and increases gastric volumes.
Ghrelin – ”The hunger hormone” – high amounts of this stimulate appetite and food intake
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Fibre provides bulk and viscosity to our diet – fibre will take up a larger amount within our stomach & will be more abundant (filling our stomach more, than say fat/protein).
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Fibre reduces stomach emptying into the small intestine – which means the food we eat will be within the stomach for longer, making us feel fuller for longer. GLP-1 is involved in delaying the emptying, which both fibre & more chewing increase.
Starchy vegetables, fruits and legumes are good fibre sources.
As we can see from the diagram below, we will only gain weight if we eat more calories than we use.
Figure 3. Weight loss, gain and maintenance equation
Conclusion
It may be beneficial to eat a higher number of meals to help prevent against obesity, overweight and in general weight gain. This will only work if you stay within your calorie requirement, making sure that the energy in (that you eat) equals the energy you use (physical activity, eating, daily moving etc.).
For example: if you need 2000 kilocalories per day to maintain weight – you could have 4 meals of 500 kilocalories, or 5 meals of 400 kilocalories, and still maintain your weight.
Contact me today to find out how to calculate your daily energy needs & how I can help you stay within these requirements.