Many Small Meals Suck! Especially For Diabetics. Human Study Shows 6 Small Meals Mess W/ Blood Sugar Control, Make You Hungry and Decrease The Metabolic Rate
|No, no and no! Don't be stupid! Eat to satiety and fast or stay fat forever! Frequent meals will hamper not improve dietary T2DM treatment.|
The corresponding experiment was conducted by Dr Hana Kahleová from the Diabetes Centre at the Institute for Clinical and Experimental Medicine in Prague. The study assessed 54 patients (29 men, 25 women) treated with oral diabetes drugs, aged 30–70 years, BMI 27–50 kg/m2 and HbA1c of 6–11.8% (42–105 mmol/mol). They were asked to follow one of two regimens of a restricted calorie diet, each containing 500 calories less than the recommended daily amount; in one programme the meals were six small meals (A6) and the other 2 large meals, breakfast and lunch (B2).
The study was designed as a "cross over", this means all 54 participants were tested on the two and the six meal plans for 12 weeks each. Needless to say that the diet in both regimens had the same macronutrient and calorie content - otherwise, a comparison of the measured liver fat content, insulin sensitivity and pancreatic beta cell function (the cells that produce insulin) would obviously have been useless.
|Figure 1: Changes in anthropometric and laboratory variables. Data are shown as changes from baseline in response to the regimen of six (A6) and two meals (B2) a day (Kahleova. 2014).|
If you train in the PM skip breakfast and consume launch and dinner, only! The "breakfast is the most important meal of the day"-myth is about as flawed as the "eat frequently to get / stay lean" myth (learn more). Forget it and eat according to your schedule. If you train in the morning, or at noon, skip dinner. If you train in the afternoon, skip breakfast - or, put simply: Make sure to have a meal after every workout.In spite of the fact that the researchers found that the body weight decreased in both regimens, there was a highly significant advantage for the two-meal (B2; -3.7kg) regimen over the six-meal (A6; -2.3kg) regimen. Similarly, liver fat content (B2 -0.04% vs. A6 -0.03%), fasting plasma glucose and the pro-insulinogenic C-peptide levels decreased in both regimens - yet obviously more for the two-meal strategy.
Eating more frequent makes you hungry and will shut down your metabolism
No, that's not a typo. In total contrast to what common stupidity... ah, I mean wisdom still says, eating more frequently will not decrease your hunger, and avoid the metabolic shut-down you'll experience on every energy restricted diet, sooner or later - on the contrary!
- leave him hungry even right after meals
- elevate plasma glucagon ("hunger"-hormone) and thus increase the conversion of glycogen back to glucose
- have his thoughts revolve around food 24/7
- Kahleova, et al. "Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study." Diabetologia (2014). Ahead of print.