If you're someone who prefers to eat three large meals a day (breakfast, lunch, and dinner) instead of five or six smaller ones, you should know that you're not always contributing to your overall health. metabolism work at full capacity, especially if those meals are very large or unhealthy, or when that pattern is chosen due to lack of time or other reasons.
When metabolism functions in a slowFewer calories are burned, and therefore there is a greater chance of accumulating body fat. In contrast, when we do things to accelerate it in a healthy wayIt's easier to maintain your figure and lose weight without resorting to extreme diets.
People who make five or six small meals Eating three meals a day (breakfast, lunch, dinner, afternoon snack, and supper) tends to temporarily increase your metabolism's speed each time you eat. This can help you better control your metabolism. appetite and avoid binge eating, although science indicates that the direct metabolic benefit is rather moderate.
This is because metabolism undergoes slight accelerations every time we eat, which is known as thermal effect from food or diet-induced thermogenesis. For this reason, dividing the calories we need daily into several meals can help maintain a stable metabolism. feeling hungry to make better food choices.
It should be noted that, according to doctors and available studies, the difference in calories burned The difference between people who eat three times a day and those who eat five or six times a day is small. However, when trying to avoid weight gain, it can be helpful to combine this habit with others, such as the practice of regular exercise (for example, at least three times a week)getting enough sleep and including foods from all food groups in a balanced diet.
What exactly is metabolism, and why isn't it the only culprit?
El metabolism It is the internal process by which the body expends energy and burns calories. It works 24 hours a day to maintain basic functions such as... breathing, your heartbeat, blood circulation, brain activity or cellular repair, even when you are resting or sleeping.
The call basal metabolic rate (BMR) is the amount of energy your body uses at rest to sustain these essential functions. Each person has a different metabolic rate, influenced by factors such as... edadBiological sex, body composition, body size, genetics, muscle mass, physical activity, and health status.
Although the blame is often placed on slow metabolism Regarding weight gain, experts agree that the overall diet, the amount of calories ingested and the level of physical activity usually has a greater impact than the speed of metabolism alone.
Eating more often: what science says about metabolism
One of the most frequent questions is whether eating five or six small meals a day helps with weight loss more than eating just three. Many people believe that eating many times Eating during the day speeds up metabolism and burns more calories. However, studies show that the number of meals alone does not make a difference. does not determine weight gain or loss.
What really matters is the total number of calories and the quality of the food consumed throughout the day. It is possible to lose the same weight eating 2 or 3 times as eating 6 or more, provided that the total calorie intake and the quality of the diet are adequate.
So why is eating five meals a day often recommended? Because for many people, this guideline helps maintain better health. satiety, avoid intense hunger pangs, better control the glucose in the blood and reduce the likelihood of arriving at the next meal with the desire to binge or snack on high-calorie and unhealthy products.
In some cases, eating more frequently throughout the day can also be beneficial for maintaining a healthy lifestyle. healthier body compositionas it helps preserve muscle mass and may be associated with more adequate levels of glucose, triglycerides, cholesterol and insulin, provided that food choices are of good quality.
The key, according to experts, is to adapt the number of meals to context of each personFactors considered include: meal times, hunger pangs, activity level, personal preferences, and potential health issues. The goal is to avoid excessively long periods without eating that can lead to uncontrollable hunger and poor food choices.
Thermogenesis and thermic effect of food
The call thermic effect of food Diet-induced thermogenesis refers to the number of calories our body uses to digest, absorb, and metabolize nutrients. The body not only expends energy moving, but also processing what we eat.
In this function, the proteins Proteins are the nutrient that consumes the most energy during metabolism, more so than carbohydrates and fats. Therefore, a diet that includes an adequate amount of protein usually has a slightly greater impact on total energy expenditure.
However, increasing the number of meals per day does not appear to significantly improve the total thermogenesisMore important than frequency is the total calories and the proportion of macronutrients consumed. Eating more often doesn't necessarily mean burning significantly more calories, but it can help you better organize your meals.
How many meals to eat per day and how to distribute them
There is no single number of meals considered the healthiest for everyone. Generally, in our cultural context, a pattern of 5 daily mealsHowever, this recommendation should be individualized.
For many people, having breakfast, lunch, and dinner, along with one or two healthy snacksThis fits well with their schedules and allows them to avoid hunger pangs and low-quality snacking. For others, however, a pattern of three well-structured main meals is sufficient to maintain good appetite and weight control.
Beyond frequency, it is essential that the diet be varied and balancedincluding quality protein sources, complex carbohydrates, healthy fats, fiber, vitamins, and minerals. Sustainable weight loss is achieved by reducing total calorie intake and increasing the energy expenditurenot just by changing the number of meals.
Organize meals according to a regular schedule, plan what to eat, and pay attention to the signs of... hunger and satiety These are very useful strategies for improving your relationship with food and avoiding excesses.
Foods that promote a healthy metabolism
Diet influences metabolism, although no single food can drastically accelerate it. Some foods can slightly increase energy expenditure or improve the feeling of satiety, making it easier to control [the amount of food consumed]. body weight.
- Lean protein (eggs, chicken, turkey, fish, legumes): the body spends more energy digesting them and they help maintain or gain weight Muscle mass.
- Coffee and green teaTheir caffeine content and other compounds can produce a small, temporary increase in calorie expenditure and improve the feeling of energy, provided they are consumed in moderation and without excess. sugar added.
- Spicy foods (chili peppers, cayenne pepper): contain capsaicin, a thermogenic compound that can slightly increase energy expenditure and help regulate appetite.
- GingerIt is associated with a slight improvement in digestion and satiety, and can be used to add flavor without adding excessive calories.
- Legumes (beans, lentils, chickpeas): provide a combination of fiber and protein that helps maintain glucose It's stable and you feel full for longer.
- Seeds and nuts such as flaxseed or Brazil nuts: they provide healthy fats, fiber and minerals related to thyroid function and metabolic health, always controlling portion size.
- Cruciferous and leafy green vegetables (broccoli, spinach, kale): contribute to better cardiovascular and metabolic health thanks to their fiber, antioxidant and micronutrient content.
Incorporating these foods regularly, within a healthy overall diet pattern, has a more significant impact than seeking supposedly "miracle" products or supplements to speed up metabolism.
Key factors to speed up metabolism beyond food
Diet isn't the only factor that influences the rate at which we burn calories. Throughout life, metabolism tends to decrease Gradually, especially if you lose muscle mass or significantly reduce physical activity. However, there are strategies that can help you stay more active:
- Strength exerciseTraining with weights, resistance bands, or your own body weight helps to develop and maintain muscle mass, which is a metabolically active tissue.
- Cardiovascular activityWalking briskly, swimming, cycling, or performing high-intensity interval training increases calorie expenditure during and, in some cases, after the session.
- Have a good night's sleep: lack of sleep alters hormones related to appetite and weight control, such as leptin and ghrelin, and usually favors the consumption of more calories.
- adequate hydrationDrinking water regularly helps metabolic processes develop normally and can contribute to controlling [the body's natural processes]. pecking between hours.
It is also important to avoid extremely low-calorie diets that force the body into a state of high energy. energy savings, with muscle loss and a marked decrease in basal metabolic rate.
Understanding how metabolism works, choosing a meal frequency adapted to your needs, and supporting these habits with exercise, rest, and a good quality diet allows you to take care of your health and weight sustainably, without depending on myths or quick fixes.