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How To Feed Your Food For Max Fat Loss – Thomas DeLauer …
Study – 2 meals vs. 6 meals a day:
I chose this study because historically many health experts advise people looking to improve their weight / health to divide their daily meals into 6 smaller meals to reduce appetite, stimulate metabolism, and so on. this study proves:
Published in Diabetologica, the researchers found that eating 2 bigger meals a day (breakfast and lunch) is more effective than 6 smaller meals in reduced energy mode (for type 2 diabetic patients).
The study compared the effect of six (regimen A6) against two meals a day, breakfast and lunch (regimen B2), body weight, liver fat content (HFC), insulin resistance and beta cell function.
Researchers have assigned 54 type 2 diabetes men and women aged 30-70 years to follow two regimens of a hypo-energy diet (under normal, calorie restriction), A6 and B2, each for 12 weeks. Food in both modes has the same macro and energy content.
– body weight decreases in both modes, more for B2 (-5.07 lbs for A6 versus -8.1 lbs for B2)
– HFC decreases in response to the two schemes, more for B2 (-0.03% for A6 vs. -0.04% for B2)
– Plasma fasting glucose and C-peptide levels decrease in both regimens, more for B2
Plasma fasting glucagon decreases in B2 mode while increasing with A6
– OGIS (oral glucose insulin sensitivity) increased in both regimens, more for B2 – no adverse events were observed for both regimens
Journal of Translational Medicine – Effects of eight weeks of time-limited nutrition (16/8) on primary metabolism, maximal strength, body composition, inflammation and cardiovascular risk factors in trained men with resistance
34 men trained on resistance were randomly assigned to the fasting procedure [referred to time restricted feeding (TRF)] or a normal diet group (ND)
TRF subjects consume 100% of their energy needs within the 8-hour period of time each day, their calorie intake being divided into three meals consumed at 13:00, 16:00 and 20:00 – the remaining 16 hours constitute the fasting period. ND patients consume 100% of their energy needs, divided into three meals consumed at 8:00, 13:00 and 20:00. The groups were combined for the kilocalories consumed and macronutrient distribution and subjects were tested before and after 8 weeks of the defined diet
After 8 weeks there was a significant decrease in the fat mass in the TRF group (-16% vs. -2.8% in the ND group), while the boned weight was maintained in both groups (+0.86 vs. + 0.64%) – the muscle area of the arm and thigh and the maximum power is maintained in both groups. Blood glucose and insulin levels decrease significantly only in TRF – also in the TRF group, adiponectin increases, leptin decreases (but this is not significant when normalized for fat). group. The inflammatory markers (TNF-α and IL-1β) are lower in TRF at the end of the study than in the ND, indicating that IGF-1 & amp; T levels have decreased in the fasted group.
1) Frequency of eating and time in health and disease. (November 25th). Retrieved from
2) Eating two bigger meals a day (breakfast and lunch) is more effective than six smaller meals in reduced energy regimen for type 2 diabetic patients: a randomized crossover study. (N.d.). Retrieved from
3) Frequency of eating and time in health and disease. (November 25th). Retrieved from
4) Eating two bigger meals a day (breakfast and lunch) is more effective than six smaller meals in reduced energy regimen for type 2 diabetic patients: a randomized crossover study. (N.d.). Retrieved from
5) How long does it take to absorb nutrients from food? (2017, September 19). Retrieved from.