Control Appetite
But what you really need to eat five to eight times a day? The research is designed to answer this question suggests that not Don.
For decades, observational studies have realized that increasing meal frequency is associated with a lower likelihood of being overweight, but the association does not prove cause and effect. In fact, several studies, randomized controlled feeding some that specifically measure the appetite conducted in institutions in the United States and other countries over the past ten years tell a different story. In some of these studies, smaller more frequent meals contributed to the decrease in appetite. But above all, the opposite was true.
For example, a study to evaluate how eating habits affect chronic inflammation, published in January in the Journal of Nutrition, including a secondary element in which 12 participants ate breakfast or as a large meal or two small meals spaced about 90 minutes apart. They were asked to rate their hunger, fullness and desire to eat every 30 minutes, starting before the first meal at 8 am and noon. The group that ate a breakfast with a greater decrease in hunger and a constant increase in hunger until noon. The group that ate two meals reported less hunger suppression after the first small meal, then a dramatic increase in hunger until the second small meal at 10:30 am After this meal, levels of hunger fell again. Overall, the hunger and the desire to eat on average were higher among those who ate breakfast both smaller compared to those who ate a hearty meal. Researchers firm conclusion: the increased supply frequency does not decrease appetite in healthy adults.
A 2007 study in the journal Appetite involving 16 participants found no significant effect on appetite frequent feedings. A 2010 study in the British Journal of Nutrition found significant differences in scores of appetite or secretion of ghrelin the hunger hormone among the 16 participants who were the randomly assigned to eat three meals a day or three meals and three snacks. A study published in the 2011 in the journal Obesity found that among 27 obese men a higher protein intake helped control the appetite but increased the frequency of the three meals against the six meals a day have not.The small number of the participants in this research is typical of controlled feeding studies, as they are very expensive. Participants must not only be fed, but often removed or otherwise monitored to ensure they are not eating alone.
Appetite vs. cravings
appetite management defined as the desire or the need to eat, including their perceived level of hunger simply spacing depends more food. the size and composition of foods are critical factors. In other words, what you eat probably makes more of a difference in the frequency you eat. If you make the choice to eat healthy foods and to meet the energy needs of your body, and your hunger rarely flares out of control, then worry about how many times you eat is a haircut.
Cravings are a somewhat different question. Cravings are linked to appetite and involving a desire to eat, but anxiety may occur even when not hungry. Stress, boredom or excitement can cause an urge to eat; For some people, the mere presence of food, particularly tasty food, can trigger eating pulses. Because cravings can feel more powerful when it is hungry, managing hunger and appetite can help reduce cravings, but often not eliminate them. in general, other strategies are needed.
In general, research has shown that increasing meal frequency beyond three meals a day has little or no effect on appetite, despite the argument that the reduction of hunger can explain the associations observed between frequent meals, lower body weight. Second, eat less than three meals a day, it tends to increase appetite. What does this mean to you? Instead of looking outside for answers to how often you should eat to look inward.
Its ideal frequency of meals will give you lasting energy throughout the day and leave you hungry enough to feel ready to eat a nutritious meal, but not so hungry that you launch any food you can get your hands on. Ask yourself the following questions.
Hunger can be a good thing
If you are hungry between meals, which could be a sign that you need to eat more meals perhaps only more protein or you may need to eat more often. If you feel the need to eat strangely shortly after a meal, but not really Don feel hungry, it may be that you do not eat the combination of food that is best for your body, so try experimenting. If you tend to be distracted while eating, the practice of eating carefully so that you can get mental satisfaction fully test their food. Appetite is in the mind and body.
If you realize that rarely true hunger is known, or feel too full after eating, you may need to eat less food if you eat three meals a day, or eat less often if you eat the several meals.The small frequent meals especially if they become a grazing model can be lost in the hunger and satiety signals that can be used as an internal barometer of how and when to eat. Also, when you eat all the time, it is easy to eat without thinking, without any idea of what or how much you eat during the day.
Finally if ever allowed to be hungry, you can forget what it feels hunger. Hunger is a normal physiological signal that tells us it is the time to refuel and moderate hunger is nothing to fear. In fact, our enjoyment of food has improved ahead.