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Less Frequent Meals and Eating Most Calories Early in the Day May Prevent Body Fat from Accumulating Over Years

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Epidemiologists created the myth of obesity preventing, weight loss promoting effects of increases in meal frequency. Experimental scientists have yet not been able to convince the public that this is bogus... so, studies like Kahleova e al. (2017) may be 'observational bogus', but could actually be more likely to facilitate change than even the best RCTs. As a SuppVersity  reader you know that the commonly heard advice to eat 5-6 smaller vs. 3 larger meals in order to "stoke the metabolic fire" is bullshit ("No Advantage of 6 Meals While Dieting" | read ; "Many Small Meals Suck! Especially For Diabetics" | read ). Unfortunately, the mainstream media has not caught up to this insight... ... at least not until now. Now you're rightly asking yourselves why this would change, right? Well, you know how mainstream science reporting is obsessed with the impressive number of study participants in often practically worthless epidemiological studi...
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DIT: Four Fat-Burning Facts About the Effects of Calories, Macros + Meal Timing on the Thermogenic Effects of Foods

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A dream has come true: You can burn more calories by eating more... unfortunately, the so-called "diet-induced thermogenesis" does not fully compensate the increased energy intake - you cannot eat yourself slim as "unfair" as some people think this was. You all will have read that: eating a high protein meal first thing in the AM kickstarts your metabolic engine. But do you also know that this "kick" is worth - in terms of calories, for example? Do you know how the mix of carbohydrates, fats and proteins will affect your diet-induced thermogenesis? Can you tell if calories matter and whether the meal size and speed at which you consume a given meal will matter? Well, today's SuppVersity  article will not be able to answer all of these questions in a "once and for all" fashion, but being based on the latest systematic review by Quatela et al. (2016), it will still give you a good overview of the individual effects of differing energy int...
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Regular Meals Promote Thermogenic Effect of Food - 22% to 50% Higher Postprandial Thermogenesis in Healthy Women

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While the ads for many fat burners tell you just that, thermogenesis is not the #1 determinant of whether you're lean or fat. It is just one of a bazillion factors that influence your energy balance which in turn controls your weight. Thermogenesis is (falsely) treated like the holy grail in fat loss supplement ads. When all is said and done, though, even a 100% increase in thermogenesis, which has nothing to do with a 100% increase in total energy expenditure, is usually easily compensated for by increased energy intakes in the average and extraordinary male or female dieter. Against that background you may be asking yourselves why the latest study from the  School of Life Sciences  at the  University of Nottingham  even made the "SuppVersity newsworthy"-cut. Well, the answer can be seen in Figure 1 , which tells you that modulating the eating patterns in said randomized crossover trial didn't just affect the extent of postprandial thermogenesis, but also the ...
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Are Six Meals Better Than Two? Recent Study Shows Lean Mass Gains on Std. Energy-Reduced Diet W/Out Differences in Fat Loss W/ 6 vs. 2 Meals/Day - Do You Have to React?

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Do the results of the latest randomized controlled cross-over study from the California State University  mean that you have to change your eating habits? Find out in today's SuppVersity Article! If you are a SuppVersity reader you know that the scientific evidence that eating four meals instead of two when dieting is scarce. More recently, there have actually been more studies to suggest that eating very frequently like 6+ meals per day may eventually ruin your dieting efforts because (a) the constant grazing won't allow your insulin levels to drop and (b) people tend to eat "a little too much" with each of these meals, so that - eventually - they are missing their target energy intakes. Now, an ahead of print article in the peer-reviewed scientific journal  Nutrition Research  suggests that, in a tightly controlled scenario and with significantly overweight, not to say obese women as subjects, an increase in food frequency from two to six meals per day can  hav...
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Less Frequent Large(r) Meals & Caffeine - Proven Ways to Increase Your Energy Expenditure & Conserve Your Resting Metabolic Rate While Dieting | Part I of A Multipart Series

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Whether you want to lose or gain weight, never forget to "Eat to live!" To lose weight, you must create a negative energy balance.It is however unrealistic to expect your body not to do everything it can to conserve energy, when you've been eating 50% below maintenance for weeks (e.g. you need 2,000kcal, but eat only 1,000). Not to reduce your energy intake by more than 40% (for max. 2 weeks) and going with 20-25% if you plan to diet for 4-6 weeks would thus qualify as rule #1; a rule of which I can only say that I highly recommend you stick to it, because if you don't even the five tips below are not going to save your metabolism from crashing (learn more about the nine rules that can help avoiding metabolic shut-down). There is evidence of effects of coffee & CGA on your gut microbiome (Jaquet. 2009) Fiber for Female Fat Loss Sweeteners & Your Gut Foods, Not Ma- cros for the Gut Lactulose For Gut & Health Probiotics Don't Cu...
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