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Summary of Transcript:
The video discusses how waiting a specific time between meals can lead to maximum fat loss rather than constantly eating. The video breaks down the phases of digestion and explains how everyone varies in how long it takes them to metabolize food. It then delves into the hormonal responses of insulin and glucagon when consuming food, highlighting how constantly eating spikes insulin and can lead to an absence of glucagon, hindering fat loss. A study is referenced, which shows how groups on restricted calorie diets who consumed only breakfast and lunch lost more fat than those who ate six meals per day, even though their overall calories and macros were the same.
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Summary of Description:
A study published in the journal Diabetologia found that 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. The study compared the effect of six vs. two meals a day on body weight, hepatic fat content, insulin resistance, and beta cell function. A study in the Journal of Translational Medicine found that after eight weeks of time-restricted feeding, a significant decrease in fat mass was observed in the fasting group, while fat-free mass was maintained in both groups.
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The ongoing debate on the optimal meal frequency and timing for weight loss has taken a new turn with an insightful study by Thomas DeLauer. The study, published in Diabetologia, compared two diets, one with six small meals and another with two larger ones. The findings suggest that having two larger meals daily (breakfast and lunch) is more effective in weight loss than six smaller ones in a reduced-energy regimen (for type 2 diabetes patients).
Study Design and Results
The study assigned 54 patients with type 2 diabetes, aged 30-70 years, to follow two diets for 12 weeks: the A6 (six small meals) and B2 (two larger meals). The diets in both regimens had the same macronutrient and energy content.
The results showed that body weight decreased in both regimens but more in B2 (-5.07 lbs for A6 vs. −8.1 lbs for B2). HFC and plasma glucose decreased in response to both regimens but more in B2. OGIS (oral glucose insulin sensitivity) increased in both regimens but more in B2. Interestingly, no adverse events were observed for either regimen.
Fasting Study
In another study published in the Journal of Translational Medicine, DeLauer explores the effect of time-restricted feeding (TRF) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. The study randomly assigned 34 males to a TRF or normal diet (ND) group.
TRF subjects consumed 100% of their energy needs in 8 hours, with their caloric intake divided into three meals consumed at 1 pm, 4 pm, and 8 pm – this was followed by a fasting period of 16 hours. Subjects in the ND group consumed 100% of their energy needs to be divided into three meals consumed at 8 am, 1 pm, and 8 pm. Results showed a significant decrease in fat mass (−16%) in the TRF group, while fat-free mass was maintained in both groups. Muscle area and maximal strength were also held in both groups. Blood glucose and insulin levels decreased significantly only in TRF. Adiponectin increased, and leptin decreased in the TRF group. At the study’s conclusion, markers for inflammation were lower in TRF than
While there seems to be no one-size-fits-all solution to weight loss, DeLauer’s findings suggest that the optimal meal frequency and timing for fat loss would be to have two larger meals a day rather than smaller, frequent meals. The study further suggests that time-restricted feeding may significantly affect weight loss and overall health.
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How to Time Your Meals for Max Fat Loss- Thomas DeLauer…
Study – 2 Meals vs. 6 Meals per Day:
I chose this study as historically; many health experts advise people looking to improve their weight management/health to divide up their daily meals into 6 smaller meals to reduce cravings, stimulate metabolism, etc., which has now been proven to be bad advice as this study demonstrates:
Published in the journal Diabetologia, researchers found that eating 2 larger meals a day (breakfast and lunch) is more effective than 6 smaller meals in a reduced-energy regimen (for patients with type 2 diabetes)
The study compared the effect of six (A6 regimen) vs. two meals a day, breakfast and lunch (B2 regimen), on body weight, hepatic fat content (HFC), insulin resistance, and beta cell function.
Design:
Researchers assigned 54 patients with type 2 diabetes, both men and women, aged 30–70 years, to follow two regimens of a hypo energetic diet (below normal caloric restriction), A6 and B2, each for 12 weeks. The diet in both regimens had the same macronutrient and energy content.
Results:
– Body weight decreased in both regimens, more for B2 (-5.07 lbs for A6 vs. −8.1 lbs for B2)
– HFC decreased in response to both regimens, more for B2 (−0.03% for A6 vs. −0.04% for B2)
– Fasting plasma glucose and C-peptide levels decreased in both regimens, more for B2
– Fasting plasma glucagon decreased with the B2 regimen, whereas it increased for the A6 regimen
– OGIS (oral glucose insulin sensitivity) increased in both regimens, more for B2 – No adverse events were observed for either regimen
Fasting Study:
Published in the Journal of Translational Medicine – Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males
Design:
34 resistance-trained males were randomly assigned to fasting [referred to as time-restricted feeding (TRF)] or normal diet group (ND)
Groups were matched for kilocalories consumed and macronutrient distribution, and subjects were tested before and after 8 weeks of the assigned diet. TRF subjects consumed 100% of their energy needs in 8 hours each day, with their caloric intake divided into three meals consumed at 1 pm, 4 pm, and 8 pm – the remaining 16 hours made up the fasting period. Subjects in the ND group consumed 100% of their energy needs to be divided into three meals consumed at 8 am, 1 pm, and 8 pm.
Results:
After 8 weeks, a significant decrease in fat mass was observed in the TRF group (−16% vs. −2.8 % in the ND group), while fat-free mass was maintained in both groups (+0.86 vs. +0.64 %) – muscle area of the arm and thigh, and maximal strength was held in both groups. Blood glucose and insulin levels decreased significantly only in TRF – also, in the TRF group, adiponectin increased, and leptin decreased (but this was not significant when normalized for fat mass). No significant changes were detectable for lipids, except for a decrease in triglycerides in the TRF group. Markers for inflammation (TNF-α and IL-1β) were lower in TRF after the study as compared to ND – note that IGF-1 & T levels did drop in the fasting group.
References:
1) Meal frequency and timing in health and disease. (November 25). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4250148/
2) 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 randomized crossover study. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4079942/
3) Meal frequency and timing in health and disease. (November 25). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4250148/
4) 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 randomized crossover study. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4079942/
5) How Long Does It Take To Absorb Nutrients From Food? (2017, September 19). Retrieved from https://www.huffingtonpost.com.au/2017/09/18/how-long-does-it-take-to-absorb-nutrients-from-food_a_23212794/
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