Proper nutrition how many times a day. How much, what and how you can and should eat to lose weight cool

Energy needs, and therefore the amount of food, are different for everyone. Someone from morning to evening sits in the office at the computer, the other has to move all day "on their own two feet", and the third is busy with hard physical labor.

How much food do you need per day modern man depending on what and how he does, the director of the Research Institute of Nutrition of the Russian Academy of Medical Sciences, will tell.

Tatyana Nikonova Hello, Viktor Alexandrovich. Please tell us how many times a day it is better for an office worker who leads a sedentary lifestyle to eat.

As much as you want, but little by little. General recommendations - 3-4 times a day. But the total calorie content should correspond to energy expenditure. Therefore, in order to avoid the feeling of hunger - four, or better - five meals a day - this is what saves a person from the unpleasant feeling of hunger, at the same time does not allow the hungry to pounce on food and eat too much, and the ability to provide your body more clearly and physiologically . But keep in mind that 4-5 times is including snacks. Be sure to have breakfast and one hot meal. Remember that it is undesirable to eat a lot after seven, otherwise you risk getting better. If you are an owl, then the last meal after dinner should also be a light snack.

Natasha Rostovtseva I have heard the term "basal metabolism" many times, that it is different for everyone and therefore two people with the same diet can differ in weight - one will be thin, and the second will gain weight. How can I find out what my basal metabolism is? My girlfriend, for example, eats quite a bit, but still can not lose weight. Could it be that her metabolism has slowed down due to a strict diet?

This is the amount of energy that the body needs to maintain life in a state of absolute rest. The basal metabolic rate is measured in kilocalories. This is what the body spends on itself. This value ranges from 800-900 kcal to 1500-1600 kcal, this value is genetically determined and characterizes the level of metabolism. It depends on the hormonal background and primarily on the work of the thyroid gland.

From a strict diet, the exchange cannot slow down. It's all apparent. However, as the severity of the diet. It is only about the balance between the energy that is spent and the one that is consumed. You need to measure your energy expenditure and estimate approximately how much you consume with food. If you need to lose weight, you reduce the amount of energy from food and increase physical activity. In any form - it can be running, dancing, swimming, any form, pleasant and not very. You need to reduce the density of your diet primarily at the expense of animal fats, at the expense of some easily digestible simple carbohydrates, first of all - added sugar, confectionery ...

Natasha During the emergency at work, I start to eat a lot. My mother always told me "the brain needs glucose to work." But how much do you really need? Because I overeat very much during a heavy load at work, and they are more and more often. How to understand if the brain really "needs glucose" or is it just my nerves and I'm so stressed out from difficult work? What is better to eat in the office, so as not to starve, and not to get fat on the eternal sausages in the dough? Thank you!

First of all, of course, stress is to blame here, and not the brain's need for glucose. A stressful situation in your case causes an increased appetite. There is no need to fight it strongly, but at this moment there is, for example, an apple, carrot, celery, which is healthy, quite tasty, and low in calories. You can have some low-fat dairy products, a glass of kefir, curdled milk, yogurt - but always low in fat. Such snacks will reduce stress and prevent you from gaining excess weight.

Senn How to plan your meals for a person working at home? The refrigerator is always nearby, you can always eat something. And with my tendency to be overweight, this quickly affects "the waist." Maybe you can choose something for snacking at the computer to distract from the desire to brew more tea and make another sandwich?

First. Try to fool yourself and do not work close to the refrigerator, go away from it. If you really want to have a snack - eat low-calorie and healthy foods - salads, fruits, vegetables. The feeling of hunger will recede and you can continue to work. Well, stay away from any buns, chocolates, tea with sugar. Well, set up a daily routine, sit for 40 minutes - move around, go outside, get a dog that requires you to walk with it, no matter what the weather.

About 3 years ago, Alexander ate on both cheeks almost 5 times a day and still could not gain weight! Now I eat a little 1 time a day and have already exceeded 100, although my height is 198 cm! Where is the golden mean, and is there a dependence on age!?

There is such a dependency. It is no coincidence that it is believed that the most ideal weight for you is how much you weighed in 20 years. Then hormonal changes begin, a gradual decrease in physical activity - after all, in our youth we actively move, and then we become more prosperous, and we can afford to eat more, but the habits remain the same. And gradually the weight increases. If you notice that the arrow of the scales has crept to the right, treat yourself more strictly. Monitor energy consumption, reduce the density of the diet. Get up from the table not oversaturated. The word "later" does not exist. If you didn’t do it on time, then it will be more difficult to bring yourself back to normal.

Lavender Star Viktor Aleksandrovich, I have two questions. To begin with, I will say that my body mass index is 19, I lead the lifestyle of an office worker. I try very hard to eat more in the morning and not overeat at night. At the same time, in the morning I practically do not feel hunger, and in the evening I am terribly hungry, and the closer to the night, the stronger the feeling of hunger becomes. Is this normal and how can you deal with it, having an attitude that it is undesirable to eat at night?

Feel the subtlety - it is undesirable to eat a lot at night. Therefore, you can have a bite to eat, but not much. For example, at night it is very useful to eat any fruit. Or drink low fat fermented milk product. Choose a product to your taste - and use it at night, because those who have a tendency to be overweight should not eat heavily after seven, maximum - after eight. Therefore, it is better to finish dinner before this time. Your BMI is good, even on the verge of deficiency, you can’t move towards weight loss. You should not get hung up on food, you need to eat what you like, but with an eye on the balance of calories expended and consumed.

Eugene I study at school, I am 16 years old. height 165. weight 47 in childhood I was too small, thin (I went to the endocrinologist, I was prescribed iodine and that’s all) and in the transitional age everything changed .. I became of medium height, ears appeared on the sides, a stomach appeared, in the morning I don’t have time to do anything do, including breakfast. And at school I eat, it turns out, a lot (breakfast, lunch, dinner), especially there are only pies and chocolates, and the buffet is only after the 4th lesson, somewhere at 11-12 ... i.e. I have breakfast with pies and chocolates ... (nothing healthy is sold there, unfortunately), sometimes we go to have a bite to eat again between breaks (this is because we have nothing to do, breaks are 25 minutes each, what to do with this time? and sit in the classroom I don’t feel like it, the whole class runs to the dining room) I tried to bring food with me, but it doesn’t always work out .. it’s inconvenient. in Swedish, we divide food in half with a friend, I still overeat, heaviness in my stomach. I eat too much at school, I don't know how to deal with it. after school I would like to do physical exercises, but everything needs money, they are not there yet. how much can i eat during the day?

It's best to have breakfast at home. At least a cup of tea, a cup of coffee, cottage cheese, low-fat cheese, a sandwich with a thin piece of sausage. The feeling of hunger will come later. This will give you the opportunity and strength to give up pies and chocolates and wait for that very buffet. And at the buffet, try not to eat sausages in favor of low-fat products. And - less sugar and confectionery. The cake should be a holiday, since you have a tendency to be overweight. And then in the afternoon, go in for sports (and they must be done). Moreover, sport is not only a classic sport, but any kind of physical activity, dancing, for example. And against this background, you can eat everything, again with an eye on calories.

Pyotr Good time of day. I have a question about the daily use of freshly squeezed fruit and vegetable juices. How much will it harm the body?

Juices do not harm the body, but fruits and vegetables by themselves are much healthier. There are more useful substances, and some muscles of the body work, and the work of the intestines is stimulated in this case. I would recommend limiting yourself to two glasses of juice - in the morning and at night, and eat vegetables and fruits during the day.

Elena Viktor Aleksandrovich, I join yeswecan, I really want to know why some people can eat everything and a lot, while others immediately gain weight from the same products. Is it possible to somehow determine the products from which a particular person gains weight, maybe there are some tests? Or is it related to metabolism and how to restore it? Thanks

This is connected, of course, with the level and state of metabolism of a particular person. with basal metabolic rate. For some it is higher, for others it is lower. There is no need to go against nature, and there is little we can do here. You should know your basal metabolic rate and take it into account when calculating your level of physical activity and diet.

Lisa Hello. I am a student, I try to eat right, but my relatives can’t refuse mayonnaise and ready-made fried foods that are sold in supermarkets. All my protests do not help - they are already adults and are not going to change their habits. At the same time, they condemn me for chips - that is, they still understand that there are harmful products. How to prove to them that endless sausages, mayonnaise and grilled chicken are harmful?

I try not to use the word "bad product". If we have begun to use them in the course of evolution, then they are good. Another thing is frequency and quantity. For example, no one will say that an apple is not a healthy food product. How long can we last eating only apples? A week, but there will be consequences. And in two weeks we will have big problems: protein deficiency, beriberi (there is nothing in apples except vitamin C), this is a deficiency of a number of fatty components, lipids, certain carbohydrates. And we will become a sick person in two weeks. Or, on the other hand, is butter harmful? Everyone will say "of course". And if it's just a cobweb to anoint on bread? There will be nothing for you, except for pleasant taste sensations. Plus animal fat, which we also need. But if we eat a lot of it, then we will feel bad. Therefore, explain to your loved ones that you should not eat these foods often and eat them in large quantities.

Dmitry Hello. I am 21 years old. My height is 175 and weight is 60 kg. The weight no longer rises, but I have been less. There are no health problems, only VVD. I work out in the gym once a week, at home every other day I do various exercises with a barbell. I eat 3-4 times a day. Before (2 years ago) I did not go in for sports, but the weight was the same. Can you please tell me how to gain weight? And is it even worth picking up? Vadim Hello, I am 37 years old. Height is 178, weight is 64. HELP YOU GET WEIGHT. I have VVD, I'm nervous a lot, I work with welding.

Why put on weight? You work with a barbell, you have a good physical load. Gradually, your muscle mass will increase. So everything is fine with you, and in no case do not listen to those who will advise you on anabolics or other drugs for muscle growth. Normal nutrition, you do not have a deficiency in protein foods - keep up the good work. Dairy dishes, meat dishes are the sources of protein that you need.

Elena Hello, Viktor Alexandrovich. As you know, with a sedentary lifestyle, you need to consume fewer calories. On the other hand, you need to eat fruits, vegetables, fish, etc. Is it possible to combine one with the other - and eat right, and not overeat? What is the minimum number of kcal per day that will not harm health? Thanks

Elena, first of all, you need to know your level, that is, the level of energy consumption and make sure that the food matches it. If this balance is, then you will continue to be as attractive as you are now. To control yourself enough scales, mirrors and centimeter. As for the diet, you need to eat varied, tasty, but give up excess fat (sausages and sausages) and limit sugar.

Serendipity good afternoon. I have 2 questions. 1. Is it true that sweets eaten for breakfast (before 12.00) "do not settle" on the stomach and sides, and therefore you can treat yourself to a cake / pastry to avoid temptation in the evening? 2. Recently, she has completely stopped eating meat, except for chicken, and even then very rarely. just don't want to. but I'm afraid that it would not lead to a protein deficiency in the body - to lean on legumes? about myself: I'm 30, I lead healthy lifestyle life, I run (on the street) 3-4 km a day, every other day I add 40 minutes of fitness to running. thanks in advance.

You yourself answered your second question. As for the former, "safe in the morning sweet" is a myth. Of course, if you ate a cake at night and then do not move, then carbohydrates are converted into fat faster. But this, firstly, does not mean that they are not converted into fat in the morning, and secondly, it does not mean that after eating a cake in the morning, you can refuse it in the evening.

Maria 73 Hello Viktor Alexandrovich. I read from a magazine that there is not only non-cotton and alcohol addiction, but also food addiction! Is this true and how to fight this addiction? And I also wanted to know: I am on maternity leave, the child likes to play on his own, so I have little to move. Tell me, what amount of food should I eat per day with a sedentary lifestyle? Vladimir Nikolaenko The main thing is to form healthy taste perceptions from early childhood!!!

You can't call it a true addiction. Of course, the feeling of satiety also affects the brain, causing the release of endorphins - pleasure hormones. But, of course, it is incomparable with the power of alcohol, nicotine and even more drug addiction. Probably, everyone will say that the most delicious meatballs and the most delicious borscht are the ones that my mother cooked. Taste habits formed in childhood are the strongest and last until old age.

Hello Dasha, please tell me is it true that if you eat at least half a lemon after a meal, fats will be burned, is it possible to lose weight in this way?

The very first question that arises among those who want to acquire slim figure- how much to eat when losing weight. In order to give the correct answer to it and not harm yourself, you need to take into account several important factors on which the final result will depend.

The answer suggests itself - you need to eat less than the body spends. But to understand how many calories he actually consumes is not an easy task. The simplest method is to calculate your weekly calorie intake and divide by seven. If the weight has not changed during the week, then the resulting value is the daily intake to maintain the current weight.

Unfortunately, without a kitchen scale and strict discipline, it is very difficult to calculate the weekly consumption. Moreover, it is almost impossible to count complex dishes, because the proportions of the ingredients in each serving may vary. Fortunately, there are more or less average values.

daily calorie table

If we do not take into account people with a clear metabolic disorder, then the average daily intake for women looks like this:

With such consumption, you can not be afraid of the appearance of extra pounds, but for weight loss it is worth reducing the daily caloric content of the diet. But in no case indulge in all serious, almost completely excluding meals. There are some values ​​below which it is impossible to fall in any case.

Some off-topic humor:

Minimum calories per day

It would seem that by reducing the daily caloric content to almost zero, you can quickly lose weight to the required figure on the scales, and then again stop limiting yourself.

Unfortunately, the body is not so easy to deceive. With this approach, the following will happen:

• Metabolism will be very slow
• Decreased immunity and resistance to infections
• The body will intensively burn muscle, and leave fat for later.
• Temporary water out

When the old nutrition is resumed, all the water will return, but the slow metabolism will not be restored immediately, and the person will return to his previous weight or even gain overweight. At the same time, this time there will be less muscle and more fat.

To prevent this from happening, in no case should you reduce the daily calorie content below the level of 1200 kcal for girls, and 1600 kcal for men.

What and how much to eat to lose weight

The easiest way to find out your daily calorie intake for weight loss is to look at the value in the table above and reduce it by 10 percent. In this case, the weight will definitely begin to decrease. But in order to achieve real harmony and smartness, you need to understand how many macronutrients you can eat when losing weight.

How much protein can you eat while losing weight

Proteins are the building blocks of all body cells. When losing weight, you need to get enough protein from food, otherwise, instead of fat, the body will begin to burn muscle. General guidelines for protein intake are as follows:

• With intensive sports - at least 1.5 grams of protein per 1 kg of body weight
• With moderate physical activity- about 1 gram per 1 kg of weight
• With sedentary work and no load - at least 0.7 grams per 1 kg of weight

Thus, for a girl weighing 60 kg, engaged in physical education 1-2 times a week and working as a salesman, the daily intake of protein is 60 grams.

How much fat can you eat while losing weight

Fats are also the most important plastic material for the body. The human brain is almost 2/3 fat, so it is very important to consume it every day. But, unlike protein, the daily intake of fat is slightly less. It is recommended to get at least 0.5 grams and no more than 1 gram of fat per day per 1 kg of body weight. It is equally important to consume both animal (, milk, meat and) and vegetable (nuts, oils) fats.

Consumption of protein and fat below the norm is dangerous in the long run and can harm human health. Therefore, to reduce calories and reduce weight, the most optimal approach is to reduce consumption.

How many carbohydrates can you eat while losing weight

Carbohydrates are essential for the body. They are a source of strength and energy. However, in an age when cheap carbohydrates can be found at almost every turn, their use should be taken under strict control. You need to figure out how many carbohydrates you need to eat when losing weight.

In order to achieve long-term and stable results in losing weight, it is necessary to reduce the amount of absorbed carbohydrates gradually. In no case should they be completely and drastically excluded from the diet. Fortunately, there are proven methods here:

• In the first month of the diet, you should consume at least 5 grams of carbohydrates per 1 kg of body weight per day.
• Starting from the second month, it is necessary to reduce the amount of carbohydrates consumed by 10 percent every week, up to 2 grams per 1 kg of body weight.
• When this level of consumption is reached, once every one to two weeks, you can arrange a fasting day for yourself to get rid of nervous tension.

People who are not going to compete in bikini fitness should not go below this level of carbohydrate intake. Also, do not forget that you can not use the entire daily norm of nutrients in one go. When losing weight, the frequency of eating is extremely important.

How often do you need to eat to lose weight

Nutrients take time to absorb into the body. A person who fasts all day and then eats a bowl of dumplings on, puts his body under great stress. With such a food organization, you can not only lose weight, but also gain extra pounds. Simply because the metabolism will slow down so much that the body can store excess fat even from one meal a day. Be sure to think about portion sizes and how much to eat when losing weight.

How many times a day to eat when losing weight

Nutritionists say that you need to eat more often, because fractional meals in small portions speed up metabolism. Indeed, eating 4-7 times a day has several undeniable advantages:

• It is easier for the nervous system. It is extremely difficult to fight hunger and not overeat when the next meal is only a few hours later.
• It's better for the stomach. Large meals stretch the stomach and create a feeling of heaviness in the stomach.
• social component. Having tea with a colleague, going out to lunch with a client, meeting up with friends after work is hard to do if you limit your diet to two meals a day.

The main trick here is to choose such a single portion size in order to feel full. It's good that there are known rules here.

Portion size for weight loss

How much food to eat at a time when losing weight is a good question. A whole plate, and maybe only a half - everything is individual. Some people can eat a handful of nuts and feel full, while others cannot eat until they feel a stretch in the walls of the stomach. To keep the balance, you can follow the following rules:

• Eat no more than 250-350 grams of food at a time. The weight of the products in the raw state is considered. For example, 70-100 grams + 100 grams of fish + 100-150 grams of vegetables. On the day of such servings of food, you can eat about 4
• If this portion of food is too large, you can reduce it and add an additional 1-2 meals per day.
• If such a portion is small, then increase it with vegetables until the body feels full.
• When reducing carbohydrate intake, you need to compensate for the portion size with additional
• The last meal should be no later than 2 hours

As a result, what we have: how to eat and lose weight

For a person who has read to the end, the question of how much food you need to eat for weight loss has already disappeared. He knows how important it is to control the amount of proteins, fats and carbohydrates coming from food, as well as monitor portion sizes. Yes, sometimes you need to deviate from these principles for a short period in order to unload nervous system. But, with a smart approach and following the recommendations, the result will still not be long in coming!

Post Views: 14

Here - a selection of materials - the answer to the question: how much food to eat per meal?

3-4 tablespoons of cereal (with a "slide") - a decent portion. Maybe that's my understanding. A single meal should not exceed 500-700 g. Even a healthy body is not able to fully "process" a larger amount.

In general, I usually advise people to listen to their own body, because. each person is so unique (individual) that some advice "for everyone" is often simply meaningless, and sometimes even harmful.

If "your serving" exceeds 700 g, try to eat, say, half of the "usual norm", and then imagine that something distracted you (an important call, flood, fire, etc.) and return to the "meal" in 10 minutes -fifteen. If you are really still hungry, then your appetite will not be lost. The fact is that the feeling of satiety comes with a "time delay", especially when the food is refined and full of "taste stimulants".

In general, "the norm" everyone establishes itself. Just remember that undereating is always better than overeating. The body compensates for the lack of some "consumables", but working with a constant "overload" is much more harmful for it.

Sincerely, Valery, administrator of the Diamart store ().

Products of our diet

In the diet, it is more necessary to include those products that correspond to the season. That is, when there is a mass harvest of cucumbers, tomatoes, apples, etc. it is at this time that it is necessary to maximize their consumption by reducing the consumption of other products. During the berry season - eat berries as much as possible.

We need:

• a hearty breakfast (for example, cereals, borscht and soups, meat is the best time for it if you eat it),
• light lunch (salads, again you can eat porridge, dairy products),
• and the almost complete absence of dinner (kefir, fermented baked milk, tea, fruit, in the extreme case lightweight vegetable salad).

It is better to eat more times a day, but in smaller volumes.

Human stomach: stomach volume and functions

To understand how much you can eat - look at normal volume of the stomach and its functions.

Eat away from volume your his stomach: volume food together with liquid at one time should be 2/3 volume your his stomach. Since the food consumed should not stretch stomach. It is also necessary to take into account not only How many, but also what we eat.

The main function of the stomach is to store and partially digest food. This process is carried out due to the complex interaction of the stomach and other organs of the digestive tract. This interaction is carried out through nervous and humoral regulation. The food bolus consisting of chewed food and saliva enters the stomach through the esophagus. Food masses linger in the stomach for 1.5 - 2 hours.

The volume of the human stomach before eating is approximately 500 ml. In the filled state, it can increase to four liters, on average, filling occurs up to one liter. Keep in mind that this volume also includes liquid. However, the size of the stomach can also depend on the physique and individual characteristics of the body. The empty stomach reaches a length of 20 cm, while the anterior and posterior surfaces touch each other, the full stomach stretches to 24-26 cm, the walls move away by 8-9 cm.

The total volume of the stomach varies from 1.5 to 3 liters in different people. The main factor in the primary processing of food is gastric juice containing enzymes, hydrochloric acid and mucus. Enzymes of gastric juice partially break down the proteins and fats contained in food. Hydrochloric acid provides denaturation of proteins and complex sugars, preparing them for further breakdown, destroys microorganisms that come with food, and also converts ferric iron (Fe3+) into ferrous iron (Fe2+) necessary for the hematopoiesis process.

The production of gastric juice begins even before the start of a meal under the influence of external stimuli (the smell of food, the type of food, thoughts about food, or the approach of the usual meal time), which trigger chains of conditioned reflexes. However, the greatest amount of gastric juice is released when food directly enters the stomach. This irritates the nerve fibers of the submucosal plexus and directly the cells of the glands of the stomach. The total amount of gastric juice produced per day can reach two liters. The content of hydrochloric acid in gastric juice provides a very low pH, which at the peak of secretion drops to 1.0-1.5.

The production of mucus by the epithelium of the gastric mucosa also increases during digestion. The complex organic compounds contained in the mucus form a colloidal protective barrier of the stomach, preventing self-digestion of the stomach. Also, an important role in protecting the stomach wall from aggression by acid and enzymes has an adequate functioning of the submucosal network of blood vessels.

When the pH of the food bolus is reached, the pyloric sphincter relaxes (the rest of the time it tightly blocks the passage between the stomach and the duodenum), and the muscle layer of the stomach wall begins to contract in waves. In this case, part of the food enters the initial section of the small intestine (duodenum), where the process of digestion continues. From the moment food enters the small intestine, the production of gastric juice stops.

In addition to the main function of the accumulation and primary processing of food, the stomach performs many equally important functions:

• Destruction of microbes coming from food;
• Participation in the metabolism of iron necessary for the process of hematopoiesis;
• Secretion of a specific protein involved in the absorption of vitamin B12, which plays an important role in the synthesis of nucleic acids and the transformation of fatty acids;
• Regulation of the function of the gastrointestinal tract through the release of hormones (gastrin, cholecystokinin).

Imagine what happens if you eat more food than the volume of the stomach. The stomach will stretch and begin to displace and squeeze nearby organs: at the top of the lungs (it will become more difficult to breathe) and the heart (the heart will start to work more often, a heartbeat will appear), on the right side the liver (it will start to prick in the right side), on the left side of the spleen (the blood flow will slow down, it will begin to pull to sleep ), below the intestines (the food in the intestines will begin to be compressed, not absorbed, turned into stones, and deposited in the intestines for life, the weight will increase only due to such food stones).

Product Compatibility

The second nuance that must be followed when eating: this product compatibility. The fact is that the valve that connects the stomach and the duodenum opens only when the stomach completes its work (plant foods are digested in the stomach for about 30 minutes, eggs - 45 minutes, cereals - 2 hours, meat - 4-6 hours).

The time of digestion of food in the stomach (assuming that the stomach is empty before this):

Water - Almost instantly enters the intestines
Fruit juice - 15-20 min
Vegetable juice - 15-20 min
Vegetable broth - 15-20 min
Most raw vegetables, vegetable salads without oil - 30-40 minutes
Vegetable salads with vegetable oil - up to 1 hour
Water-rich fruits and berries - 20 min
Oranges, grapes, grapefruits - 30 min
Apples, pears, peaches, cherries - 40 min
Different kinds cabbage, zucchini, corn - 45 min
Boiled vegetables - 40 min
Root vegetables: turnips, carrots, parsnips, etc. - 50 min
Vegetables containing starch (potatoes, Jerusalem artichoke, etc.) - 1.5-2 hours
Kashi: rice, buckwheat, millet, etc. - 2 hours
Legumes - 2 hours
Sunflower seeds, pumpkin seeds, etc. - 3 hours
Nuts - 3 hours
Dairy products - 2 hours
Egg - 45 min
Fish - 1 hour
Poultry meat - 2.5 - 3 hours
Beef - 4 hours
Lamb - 4 hours
Pork - 5.5-6 hours

Food serves as a source of energy necessary for the smooth functioning of human body. That is why nutritionists recommend paying attention to what you eat. It is important that breakfast is complete and balanced. After reading this article, you will learn about the main aspects of proper nutrition.

Basic principles

Those who want to understand how many times a day they need to eat should remember that when compiling an individual menu, it is desirable to take into account the physiological characteristics of your body. It is important that food fully meets your needs for carbohydrates, fats, proteins, vitamins and trace elements. For example, those whose activities are associated with hard physical labor are recommended to eat more meat, and those who work in the office are shown foods with a high glucose content.

One of the key roles in this case is played by the method of preparation of certain products. So, much more harmful boiled or baked. You should also pay attention to the temperature of the food you eat. Experts advise to exclude too cold and too hot dishes from the daily menu. Otherwise, the breakfast, lunch, dinner or afternoon snack you eat can cause heartburn or stomach pain. Ideally, the temperature of the food served to the table should be about 38 degrees.

Among other things, it is important to consider portion size. According to most leading nutritionists, you need to eat little but often. You should not stretch your own stomach, sending the first, second and third into it at the same time. Thinking through the menu, we must not forget about the recommended

What should be the best breakfast?

Those who are trying to figure out how many times a day they need to eat should remember that the most high-calorie meals should be consumed in the morning. At this meal, you need to eat about 30% of the total average daily recommended intake of kilocalories. For a completely healthy person, this figure is about 3000 kcal per day.

The first breakfast, which falls at 7-8 o'clock in the morning, will have time to fully assimilate and be converted into energy. If you neglect your morning meal in favor of a cup of coffee and a sandwich, then literally in half an hour you will feel hungry again.

You can have breakfast. Cereals, cheeses and bakery products are the best for this. But it is advisable to refuse semi-finished products, sausages and sausages, since they contain a large number of flavors, stabilizers and dyes that negatively affect our health.

What foods are good for lunch?

Usually, by 11 o'clock in the afternoon, a healthy person has a feeling of hunger again. This means that it is time to eat a second breakfast, consisting of low-fat yogurt or cottage cheese. These products are considered excellent sources of potassium, magnesium and other trace elements necessary for the normal functioning of our body.

To obtain maximum benefit should give preference to natural products. You can also eat fruits for breakfast. At the same time, it is important that they are local, and not brought from another country. Most imported products contain practically no useful substances, and their taste is very different from domestic counterparts.

What can you eat during your lunch break?

Around 13-14 o'clock in the afternoon, you must definitely eat some kind of liquid dish. It can be fish soup, borscht, chicken or vegetable soup. Such food will not only satisfy your hunger, but will also prevent you from overeating.

If necessary, the soup can be replaced with a small portion of baked or boiled meat. Foods containing a sufficient amount of starch are perfect for garnishing. It can be potatoes, legumes, rice or pasta.

For those who want to know how many times a day to eat, it is important to remember that after hot meals, you should not drink any cold drinks. Such temperature fluctuations often cause a slowdown in digestive processes.

What foods can you eat for lunch?

At about 4 p.m., a healthy body again needs to replenish energy reserves. At this time, it is important not to overeat, so as not to shift the time of dinner and avoid the unpleasant feeling of heaviness in the stomach. For an afternoon snack, you should choose light and quickly digested dishes, such as mousse, chocolate, fruit and vegetable salads. Nutritionists do not recommend eating muffins, pizza, buns, cookies and other pastries at this time.

What to choose for dinner?

Those who have already understood how many times a day they need to eat should remember that light meals should be consumed during the evening meal. Ideally, dinner is recommended no later than four hours before going to bed.

During this meal, you can eat raw or stewed vegetables. But meat and chips or legumes are considered not the best dinner option. Also in the evening it is allowed to eat lean fish or boiled white meat. Before going to bed, a glass of warm milk or kefir is allowed.

Nutrition by age

All nutritionists are of the same opinion, according to which, in different periods life a person needs various amounts food. So, a newborn baby eats exclusively breast milk. At the same time, he asks for food every three to four hours, therefore, the baby eats six to eight times a day.

As the child grows, the interval between feedings also increases. In addition, the baby's diet becomes more diverse, new, previously unfamiliar products appear in it. A one-year-old toddler usually eats four to five times a day.

In adolescence, when there is an active growth of the body, nutritionists advise transferring the child to 3 meals a day. During this period, your heir needs a full breakfast, lunch and dinner. Between these meals, you can have light but nutritious snacks.

Most adults eat the same way as teenagers, three times a day. But they are not as active, so they need fewer kilocalories. If a thirteen-year-old boy should consume about 3200 kcal per day, then in an adult this figure drops to 3000.

Meals in summer

It's no secret that in the hot season you need to adjust your diet. It is advisable to exclude salty, smoked, fried and fatty foods from the daily menu. Best suited for summer: cottage cheese, milk porridge, stews, vegetable salads, okroshka and chicken meat. As a dessert, you can use fruit ice, various mousses and ice cream. For breakfast, it is advisable to eat porridge rich in all beneficial substances and slow carbohydrates. It can be sweet (with honey or fruit) or salty (with cheese or nuts). It is also recommended to supplement the morning meal with fermented milk products.

For lunch, you can eat vegetable soup with sorrel, parsley or spinach. Do not forget about meat and fish. However, in the summer you need to be very careful about the choice of these products and be sure to expose them to heat treatment. Fish and meat should preferably be boiled, stewed, steamed or baked in the oven.

In the evening, you can eat some light low-fat meal. For dinner, it is not recommended to eat fruits and berries, as they can cause fermentation and discomfort in the abdomen.

To quench your thirst in the summer heat, it is recommended to drink fruit drinks, juices and compotes. Lack of fluid can cause blood clots, headaches, weakness and deterioration in general well-being. Therefore, on hot days it is important to observe the drinking regimen.

In the summer months, you should not abuse lemonades, carbonated drinks and packaged juices, since they contain a large amount of sugar and other substances that have a diuretic effect. A good way to quench your thirst is chilled green tea, as well as a rosehip or mint decoction.

What science says about how many times a day you need to eat.

Zozhnik popularly states the position International Society Sports Nutrition regarding the frequency of meals, based on dozens of scientific sources. So, how many times a day should you eat, according to scientists?

The statistics are unemotional: among US adults over 20 years old, 65% are overweight or obese, and there are no signs of a significant improvement in this situation. In Russia, this indicator is not much better - about 51% of people (data: 2010) weigh more than necessary, and the dynamics are also not encouraging.

List obvious harms from excess weight will not be included in this text. Let us dwell on only one of the frequently discussed topics - how the weight and composition of the body changes depending on the frequency of meals.

(Here and below, we will cite studies mainly of Americans as an example, since the Russian person is essentially the same, only his braces are slightly different, and there are practically no data and studies on Russia).

How many times a day do people eat?

Children show a natural need to eat small portions ("peck" food) throughout the day. However, after reaching a certain age child get used to eating food in a certain way.

How much, often and what exactly we eat is influenced by many factors - from the traditions of the family and country, to genetics. Recent studies point to a partial genetic influence on individual meal frequency. According to the National Food Consumption Survey ( Nationwide Food Consumption Survey - NFCS, 1987 - 1988), the average frequency of meals among 3182 American adults was 3.47 times a day - this is when all snacks are taken into account, including high-calorie drinks. if we discard intermediate meals up to 70 kcal (for example, tea, coffee, drinks), then the number of meals decreased to 3.12 per day.

Actually, this fact is confirmed by the traditional widespread 3 meals a day: the same breakfast, lunch and dinner. Despite the fact that nutritionists and trainers often advise eating both small meals and more often throughout the day to get metabolic benefits, people are in no hurry to follow them.

Some scientists believe that if you eat infrequently, but in large portions, then the risk of obesity increases, by increasing the synthesis and storage (lipogenesis or "deposition" of fat) after eating. However, scientists have not come to a consensus: the discussion continues, as research data are contradictory.

How many times a day to eat: Does frequency of meals affect your body?

In the past few years, researchers have been evaluating the effect of meal frequency. Here are the results of some of the more interesting ones.

Some early human studies published about 50 years ago evaluated the effect of meal frequency on weight and body composition. In some experiments, a similar relationship was found. Others refute the effect of increasing the number of meals on weight and body composition.

Some research shows an inverse relationship between meal frequency and body composition/weight – i.e. the more meals, the less weight (ceteris paribus - for example, with the same number of calories). However, these data are called into question: in addition to the obvious genetic differences between the subjects, there are other factors that can affect the result and conclusions.

For example, in experiments that use data collected by the subjects themselves to compare total daily energy expenditure, food intake is often underestimated (We wrote about this case in the text “ ” - there in the study people were deceived by 1.5-2 times). Several studies have found very large underestimations of calorie intake in overweight and obese people, as well as in older people, who tend to underestimate what they eat.

The source notes rather the positive impact of more frequent meals on body weight and body composition, even considering the possibility of underestimating people who restrict food/diet. However, this difference is insignificant and is not confirmed by many other studies.

If we ignore the interfering factors, thenmost studies show that increasing meal frequency does not play a significant role in weight loss/body composition changes.

Experimental studies: there is no difference in the number of meals for ordinary people

Most experimental studies involve overweight and obese people. One study found: when total daily calories are the same(but at the same time with a lack of calories - for weight loss), there is no difference in weight loss, even when the frequency of meals per day is increased from one to nine. Roughly speaking, you can eat your own, for example, 1500 kcal at least in one meal, at least divide it into 9 meals - there will be no difference - you will lose weight equally.

In 2010, scientist Cameron and his colleagues evaluated the effect of an 8-week low-calorie (with a lack of calories - for weight loss) diet on obese men and women. One group of subjects ate 3 meals a day (low frequency), the other group had 3 main and 3 additional snacks (high frequency). In both groups, calorie restriction was similar (minus 700 kcal/day from normal). As a result, a similar decrease in body weight (about 5% of the original), dry mass, fat and total BMI was recorded. There were no significant differences between groups with different frequency of eating in any sign of obesity.

In addition to experiments with fat people, several studies have been conducted with people of normal body weight. With regard to weight and body composition optimization, the results were similar to those obtained in overweight/obese people: increasing the frequency of meals does not provide any benefits. Even on an isocaloric diet or when calorie intake helps maintain current body weight, increasing meal frequency from 1 to 5 or from 1 to 3 did not improve weight loss.

How many times a day to eat: and exceptions to the rule - children and athletes

An exception is the work of Fabry et al. The researchers showed that the increase in skinfold thickness in 10- to 16-year-old boys and girls was significantly greater with 3 meals compared to 5 or 7 meals. At the same time, no significant differences were found between girls and boys aged 6-11 years.

Interestingly, many of the reports of improved body composition with increased meal frequency have been received when the experimental group consisted of athletes. Thus, based on this limited information, it can be hypothesized that increasing meal frequency in athletes may improve body composition.

A small number of studies involving athletes have demonstrated these benefits of increasing meal frequency: reduced lean loss muscle mass with a hypocaloric (with a lack of calories) diet, a significant increase in lean muscle mass and anaerobic power, a significant increase in "fat burning".

The frequency of meals and the effect on cholesterol, pressure, insulin in the body

There are far fewer reports in the scientific literature regarding the effect of changes in eating frequency on "health markers" such as blood lipids and glucose, blood pressure, hormone levels, and cholesterol.

Gwinup and colleagues were among the first to undertake several descriptive studies assessing the effects of diet in humans similar to "herbivores" (often and few) versus "carnivores" (rare and many). Five inpatient males and females were prescribed isocaloric food intake for 14 days in a cross-over method according to the following scheme:

• one big meal a day
• 10 doses per day, every 2 hours,
• Three meals a day.

Feeding like predators (one meal per day) resulted in an increase in serum lipids compared to 3 meals. Herbivore-type diet (10 times a day) caused a decrease in serum lipids: phospholipids, esterified fatty acids and cholesterol.

More recently, studies involving both obese and non-obese people also noted significant improvements in total cholesterol when the isocaloric meal was consumed 8 times compared to one meal and at 17 snacks compared to 3 meals.

In a crossover study that included 6,890 men and 7,776 women aged 45-75 years, in the general population, mean cholesterol levels decreased significantly with increasing meal frequency, even after adjusting for confounding variables: obesity, age, physical activity, and dietary intake. After adjusting for these variables, total and LDL cholesterol levels were about 5% lower in people who ate more than 6 meals a day, as opposed to those who ate once or twice a day. Similar results have been obtained by other researchers.

A recent cross-sectional study of the impact of meal frequency on health outcomes in humans compared the traditional 3 meals (breakfast, lunch, and dinner) and eating all of those meals in one serving. Each subject followed one of the dietary patterns for 8 weeks with an 11 week break. When eating once a day, there was also a significant increase in total blood pressure..

Scientists reported that increasing the frequency of meals has a positive effect on glucose tolerance. Specifically, when subjects consumed 4 small servings at 40-minute intervals rather than one large serving containing exactly the same number of calories, lower insulin secretion and glucose levels were observed.

When comparing consumption of isocaloric diets of 17 small meals per day (versus 3 per day), serum insulin levels were lower by 27.9%.

However, there are several experiments involving healthy men, healthy women, and overweight women that have shown no benefit in terms of cholesterol and triglycerides.

Despite the mixed results of studies on health markers such as total cholesterol, LDL cholesterol, and glucose tolerance, there appears to be a positive effect of increasing the frequency of meals.

However, it is noted that the experiments that showed benefits of increased frequency were relatively short-lived, and it is not known whether such a positive adaptation will occur in a long-term study.

How many times a day to eat: protein is better absorbed with a more even distribution in the diet

It is widely believed that the body can absorb only a limited amount of proteins at one meal and that their consumption should be distributed throughout the day for the best effect, for example, when enhanced protein nutrition is needed for muscle growth. And there are scientific reasons for this.

Based on recent research, muscle protein synthesis in response to a meal is optimal when consuming 20-30 grams of high-quality protein or 10-15 grams of essential amino acids - that is, this amount is most effectively absorbed in one meal.

Studies have shown that the typical American diet does not distribute protein adequately, for example, the amount of protein at breakfast is low (about 10-14 grams), the bulk is at dinner (about 29-42 grams). Thus, the diet of Americans optimizes protein synthesis only once a day - during dinner.

An animal study showed that an equivalent distribution of protein between three meals (16% protein per serving) resulted in greater total protein synthesis and muscle mass, compared with a suboptimal intake (8%) for breakfast and lunch and more than optimal (27%) during the dinner. That is, protein is supposed to be absorbed better if it is consumed more evenly throughout the day.

To observe a true relationship between meal frequency and protein status, it is necessary to use experimental models in which protein synthesis is optimized by eating 5-6 rather than three servings. This was demonstrated by Paddon-Jones and colleagues, who found that mixed protein synthesis was approximately 23% higher when three large 800-calorie meals (containing about 23 g protein, 127 g carbohydrate, 30 g fat) were consumed, supplemented by three small meals. servings of 180 kcal for 15 g of essential amino acids, compared with the consumption of three large servings of 850 kcal.

Combining the results of several studies, it can be concluded that in the case of optimization of protein synthesis, an increase in the frequency of meals can positively affect protein digestibility.

In addition, experiments with meal times show the importance of protein intake before, during, and after physical activity.

CONCLUSIONS

• For ordinary people, not burdened sports achievements and activities, for people with overweight, the frequency of meals does not matter. You can eat 1 time per day, you can eat 9 times a day - the result will be the same, it all depends on the number of calories consumed per day, and not on the number of meals.
• However, an increase in the frequency of meals still has a positive effect on the normalization of pressure, cholesterol levels and jumps in blood glucose and insulin levels.
• An increase in the frequency of meals (more precisely, a more even and frequent distribution of protein over meals) also has a positive effect on the digestibility of protein, which is needed in an increased amount, for example, for muscle growth.
• Some studies have shown the positive effect of increasing the frequency of meals on the quality of the body of athletes: reduction of lean muscle mass loss during “drying” (hypocaloric diet), a significant increase in lean muscle mass and anaerobic power, a significant increase in “fat burning”.

List of used scientific studies:

1. Hedley AA, Ogden CL, Johnson CL, Carroll MD, Curtin LR, Flegal KM: Prevalence of overweight, obesity among US children, adolescents, and adults, 1999-2002.
2. Jama 2004, 291(23):2847-50. PubMed Abstract | Publisher Full Text OpenURL
3. Howarth NC, Huang TT, Roberts SB, Lin BH, McCrory MA: Eating patterns and dietary composition in relation to BMI in younger and older adults.
4. Int J Obes (Lond) 2007, 31(4):675-84. PubMed Abstract | Publisher Full Text OpenURL
5. De Castro JM: Socio-cultural determinants of meal size and frequency.
6. Br J Nutr 1997, 77(Suppl 1): S39-54. discussion S54-5
7. PubMed Abstract | Publisher Full Text OpenURL
8. de Castro JM: Behavioral genetics of food intake regulation in free-living humans.
9. Nutrition 1999, 15(7-8):550-4. PubMed Abstract | Publisher Full Text OpenURL
10. Gwinup G, Kruger FA, Hamwi GJ: Metabolic Effects of Gorging Versus Nibbling.
11. Ohio State Med J 1964, 60:663-6. PubMed Abstract OpenURL
12. Longnecker MP, Harper JM, Kim S: Eating frequency in the Nationwide Food Consumption Survey (U.S.A.), 1987-1988.
13. Appetite 1997, 29(1):55-9. PubMed Abstract | Publisher Full Text OpenURL
14. Verboeket-van de Venne WP, Westerterp KR: Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism.
15. Eur J Clin Nutr 1991, 45(3):161-9. PubMed Abstract OpenURL
16. Mattson MP: The need for controlled studies of the effects of meal frequency on health.
17. Lancet 2005, 365(9475):1978-80. PubMed Abstract | Publisher Full Text OpenURL
18. Cohn C, Joseph D: Changes in body composition attendant on force feeding.
19. Am J Physiol 1959, 196(5):965-8. PubMed Abstract | Publisher Full Text OpenURL
20. Cohn C, Shrago E, Joseph D: Effect of food administration on weight gains and body composition of normal and adrenalectomized rats.
21. Am J Physiol 1955, 180(3):503-7. PubMed Abstract | Publisher Full Text OpenURL
22. Heggeness FW: Effect of Intermittent Food Restriction on Growth, Food Utilization and Body Composition of the Rat. J Nutr 1965, 86:265-70. PubMed Abstract | Publisher Full Text OpenURL
23. Hollifield G, Parson W: Metabolic adaptations to a “stuff and starve” feeding program. II. Obesity and the persistence of adaptive changes in adipose tissue and liver occurring in rats limited to a short daily feeding period.
24. J Clin Invest 1962, 41:250-3. PubMed Abstract | Publisher Full Text | PubMed Central Full Text OpenURL
25. Fabry P, Hejl Z, Fodor J, Braun T, Zvolankova K: The Frequency of Meals. Its Relationship to Overweight, Hypercholesterolaemia, and Decreased Glucose-Tolerance.
26. Lancet 1964, 2(7360):614-5. PubMed Abstract | Publisher Full Text OpenURL
27. Hejda S, Fabry P: Frequency of Food Intake in Relation to Some Parameters of the Nutritional Status.
28. Nutr Diet Eur Rev Nutr Diet 1964, 64:216-28. PubMed Abstract OpenURL
29. Metzner HL, Lamphiear DE, Wheeler NC, Larkin FA: The relationship between frequency of eating and adiposity in adult men and women in the Tecumseh Community Health Study.
30. Am J Clin Nutr 1977, 30(5):712-5. PubMed Abstract | Publisher Full Text OpenURL
31. Drummond SE, Crombie NE, Cursiter MC, Kirk TR: Evidence that eating frequency is inversely related to body weight status in male, but not female, non-obese adults reporting valid dietary intakes.
32. Int J Obes Relat Metab Disord 1998, 22(2):105-12. PubMed Abstract | Publisher Full Text OpenURL
33. Ruidavets JB, Bongard V, Bataille V, Gourdy P, Ferrieres J: Eating frequency and body fatness in middle-aged men.
34. Int J Obes Relat Metab Disord 2002, 26(11):1476-83. PubMed Abstract | Publisher Full Text OpenURL
35. Ma Y, Bertone ER, Stanek EJ, Reed GW, Herbert JR, Cohen NL, Merriam PA, Ockene IS: Association between eating patterns and obesity in a free-living US adult population.
36. Am J Epidemiol 2003, 158(1):85-92. PubMed Abstract | Publisher Full Text OpenURL
37. Franko DL, Striegel-Moore RH, Thompson D, Affenito SG, Schreiber GB, Daniels SR, Crawford PB: The relationship between meal frequency and body mass index in black and white adolescent girls: more is less.
38. Int J Obes (Lond) 2008, 32(1):23-9. PubMed Abstract | Publisher Full Text OpenURL
39. Dreon DM, Frey-Hewitt B, Ellsworth N, Williams PT, Terry RB, Wood PD: Dietary fat:carbohydrate ratio and obesity in middle-aged men.
40. Am J Clin Nutr 1988, 47(6):995-1000. PubMed Abstract | Publisher Full Text OpenURL
41. Kant AK, Schatzkin A, Graubard BI, Ballard-Barbach R: Frequency of eating occasions and weight change in the NHANES I Epidemiologic Follow-up Study.
42. Int J Obes Relat Metab Disord 1995, 19(7):468-74. PubMed Abstract OpenURL
43. Summerbell CD, Moody RC, Shanks J, Stock MJ, Geissler C: Relationship between feeding pattern and body mass index in 220 free-living people in four age groups.
44. Eur J Clin Nutr 1996, 50(8):513-9. PubMed Abstract OpenURL
45. Andersson I, Rossner S: Meal patterns in obese and normal weight men: the ‘Gustaf’ study.
46. Eur J Clin Nutr 1996, 50(10):639-46. PubMed Abstract OpenURL
47. Crawley H, Summerbell C: Feeding frequency and BMI among teenagers aged 16-17 years.
48. Int J Obes Relat Metab Disord 1997, 21(2):159-61. PubMed Abstract | Publisher Full Text OpenURL
49. Titan SM, Welch A, Luben R, Oakes S, Day N, Khaw KT: Frequency of eating and concentrations of serum cholesterol in the Norfolk population of the European prospective investigation into cancer (EPIC-Norfolk): cross sectional study.
50. Bmj 2001, 323(7324):1286-8. PubMed Abstract | Publisher Full Text | PubMed Central Full Text OpenURL
51. Berteus Forslund H, Lindroos AK, Sjöström L, Lissner L: Meal patterns and obesity in Swedish women—a simple instrument describing the usual meal types, frequency and temporal distribution.
52. Eur J Clin Nutr 2002, 56(8):740-7. PubMed Abstract | Publisher Full Text OpenURL
53. Pearcey SM, de Castro JM: Food intake and meal patterns of weight-stable and weight-gaining persons.
54. Am J Clin Nutr 2002, 76(1):107-12. PubMed Abstract | Publisher Full Text OpenURL
55. Yannakoulia M, Melistas L, Solomou E, Yiannakouris N: Association of eating frequency with body fatness in pre- and postmenopausal women.
56. Obesity (Silver Spring) 2007, 15(1):100-6. PubMed Abstract | Publisher Full Text OpenURL
57. Duval K, Strychar I, Cyr MJ, Prudhomme D, Rabasa-Lhoret R, Doucet E: Physical activity is a confounding factor of the relation between eating frequency and body composition.
58. Am J Clin Nutr 2008, 88(5):1200-5. PubMed Abstract | Publisher Full Text OpenURL
59. Bandini LG, Schoeller DA, Cyr HN, Dietz WH: Validity of reported energy intake in obese and nonobese adolescents.
60. Am J Clin Nutr 1990, 52(3):421-5. PubMed Abstract | Publisher Full Text OpenURL
61. Black AE, Prentice AM, Goldberg GR, Jebb SA, Bingham SA, Livingstone MB, Coward WA: Measurements of total energy expenditure provides insights into the validity of dietary measurements of energy intake.
62. J Am Diet Assoc 1993, 93(5):572-9. PubMed Abstract | Publisher Full Text OpenURL
63. Braam LA, Ocke MC, Bueno-be-Mesquita HB, Seidell JC: Determinants of obesity-related underreporting of energy intake.
64. Am J Epidemiol 1998, 147(11):1081-6. PubMed Abstract | Publisher Full Text OpenURL
65. Heitmann BL, Lissner L: Dietary underreporting by obese individuals–is it specific or non-specific?
66. Bmj 1995, 311(7011):986-9. PubMed Abstract | PubMed Central Full Text OpenURL
67. Prentice AM, Black AE, Coward WA, davies HL, Goldberg GR, Murgatroyd PR, Ashford J, Sawyer M, Whitehead RG: High levels of energy expenditure in obese women.
68. Br Med J (Clin Res Ed) 1986, 292(6526):983-7. PubMed Abstract | Publisher Full Text | PubMed Central Full Text OpenURL
69. Schoeller DA, Bandini LG, Dietz WH: Inaccuracies in self-reported intake identified by comparison with the doubly labeled water method.
70. Can J Physiol Pharmacol 1990, 68(7):941-9. PubMed Abstract OpenURL
71. Tomoyasu NJ, Toth MJ, Poehlman ET: Misreporting of total energy intake in older men and women.
72. J Am Geriatr Soc 1999, 47(6):710-5. PubMed Abstract OpenURL
73. Bellisle F, McDevitt R, Prentice AM: Meal frequency and energy balance.
74. Br J Nutr 1997, 77(Suppl 1): S57-70. PubMed Abstract | Publisher Full Text OpenURL
75. Bortz WM, Wroldsen A, Issekutz B Jr, Rodahl K: Weight loss and frequency of feeding.
76. N Engl J Med 1966, 274(7):376-9. PubMed Abstract | Publisher Full Text OpenURL
77. Finkelstein B, Fryer BA: Meal frequency and weight reduction of young women.
78. Am J Clin Nutr 1971, 24(4):465-8. PubMed Abstract | Publisher Full Text OpenURL
79. Garrow JS, Durrant M, Blaza S, Wilkins D, Royston P, Sunkin S: The effect of meal frequency and protein concentration on the composition of the weight lost by obese subjects.
80. BrJ Nutr 1981, 45(1):5-15. PubMed Abstract | Publisher Full Text OpenURL
81. Verboeket-van de Venne WP, Westerterp KR: Frequency of feeding, weight reduction and energy metabolism.
82. Int J Obes Relat Metab Disord 1993, 17(1):31-6. PubMed Abstract OpenURL
83. Young CM, Scanlan SS, Topping CM, Simko V, Lutwak L: Frequency of feeding, weight reduction, and body composition.
84. J Am Diet Assoc 1971, 59(5):466-72. PubMed Abstract OpenURL
85. Cameron JD, Cyr MJ, Doucet E: Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet.
86. Br J Nutr 2010, 103(8):1098-101. PubMed Abstract | Publisher Full Text OpenURL
87. Farshchi HR, Taylor MA, Macdonald IA: Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women.
88. Int J Obes Relat Metab Disord 2004, 28(5):653-60. PubMed Abstract | Publisher Full Text
89. Stote KS, Baer DJ, Spears K, Paul DR, Harris GK, Rumpler WV, Strycula P, Najjar SS, Ferrucci L, Ingram DK, Longo DL, Mattson MP: A controlled trial of reduced meal frequency without caloric restriction in healthy, normal -weight, middle-aged adults.
90. Am J Clin Nutr 2007, 85(4):981-8. PubMed Abstract | PubMed Central Full Text OpenURL
91. Swindells YE, Holmes SA, Robinson MF: The metabolic response of young women to changes in the frequency of meals.
92. Br J Nutr 1968, 22(4):667-80. PubMed Abstract | Publisher Full Text OpenURL
93. Wolfram G, Kirchgessner M, Müller HL, Hollomey S: Thermogenesis in humans after varying meal time frequency.
94. Ann Nutr Metab 1987, 31(2):88-97. PubMed Abstract | Publisher Full Text OpenURL
95. Fabry P, Hejda S, Cerny K, Osancova K, Pechar J: Effect of meal frequency in schoolchildren. Changes in weight-height proportion and skinfold thickness.
96. Am J Clin Nutr 1966, 18(5):358-61. PubMed Abstract | Publisher Full Text OpenURL
97. Benardot D, Martin DE, Thompson WR, Roman SB: Between-meal energy intake effects on body composition, performance, and total caloric consumption in athletes.
98. Medicine and Science in Sports and Exercise 2005, 37(5):S339. OpenURL
99. Deutz RC, Benardot D, Martin DE, Cody MM: Relationship between energy deficits and body composition in elite female gymnasts and runners.
100. Med Sci Sports Exerc 2000, 32(3):659-68. PubMed Abstract | Publisher Full Text OpenURL
101. Iwao S, Mori K, Sato Y: Effects of meal frequency on body composition during weight control in boxers.
102. Scand J Med Sci Sports 1996, 6(5):265-72. PubMed Abstract | Publisher Full Text OpenURL
103. Aspnes LE, Lee CM, Weindruch R, Chung SS, Roecker EB, Aiken JM: Caloric restriction reduces fiber loss and mitochondrial abnormalities in aged rat muscle.
104. Faseb J 1997, 11(7):573-81. PubMed Abstract | Publisher Full Text OpenURL
105. Martin B, Golden E, Carlson OD, Egan JM, Egan JM, Mattson MP, Maudsley S: Caloric restriction: impact upon pituitary function and reproduction.
106. Ageing Res Rev 2008, 7(3):209-24. PubMed Abstract | Publisher Full Text | PubMed Central Full Text OpenURL
107. Weindruch R: The retardation of aging by caloric restriction: studies in rodents and primates.
108. Toxicol Pathol 1996, 24(6):742-5. PubMed Abstract | Publisher Full Text OpenURL
109. Fontana L, Meyer TE, Klein S, Holloszy JO: Long-term calorie restriction is highly effective in reducing the risk for atherosclerosis in humans.
110. Proc Natl Acad Sci USA 2004, 101(17):6659-63. PubMed Abstract | Publisher Full Text | PubMed Central Full Text OpenURL
111. Gwinup G, Byron RC, Rouch W, Kruger F, Hamwi GJ: Effect of nibbling versus gorging on glucose tolerance.
112. Lancet 1963, 2(7300):165-7. PubMed Abstract | Publisher Full Text OpenURL
113. Gwinup G, Byron RC, Rouch WH, Kruger FA, Hamwi GJ: Effect of Nibbling Versus Gorging on Serum Lipids in Man.
114. Am J Clin Nutr 1963, 13:209-13. PubMed Abstract | Publisher Full Text OpenURL
115. Kudlicka V, Fabry P, Dobersky P, Kudlickova V: Nibbling versus Meal Eating in the Treatment of Obesity.
116. Proceedings of the Seventh International Congress of Nutrition, Hamburg 1966, 2:246. OpenURL
117. Jenkins DJ, Wolever TM, Vuksan V, Brighenti F, Cunnane SC, Rao AV, Jenkins AL, Buckley G, Pattern R, Singer W: Nibbling versus gorging: metabolic advantages of increased meal frequency.
118. N Engl J Med 1989, 321(14):929-34. PubMed Abstract | Publisher Full Text OpenURL
119. Edelstein SL, Barrett-Connor EL, Wingard DL, Cohn BA: Increased meal frequency associated with decreased cholesterol concentrations; Rancho Bernardo, CA, 1984-1987.
120. Am J Clin Nutr 1992, 55(3):664-9. PubMed Abstract | Publisher Full Text OpenURL
121. LeBlanc J, Mercier I, Nadeau A: Components of postprandial thermogenesis in relation to meal frequency in humans.
122. Can J Physiol Pharmacol 1993, 71(12):879-83. PubMed Abstract OpenURL
123. Jagannathan SN, Connell WF, Beveridge JM: Effects of Gormandizing and Semicontinuous Eating of Equicaloric Amounts of Formula-Type High Fat Diets on Plasma Cholesterol and Triglyceride Levels in Human Volunteer Subjects.
124. Am J Clin Nutr 1964, 15:90-3. PubMed Abstract | Publisher Full Text OpenURL
125. Irwin MI, Feeley RM: Frequency and size of meals and serum lipids, nitrogen and mineral retention, fat digestibility, and urinary thiamine and riboflavin in young women.
126. Am J Clin Nutr 1967, 20(8):816-24. PubMed Abstract | Publisher Full Text OpenURL
127. Mann J: Meal frequency and plasma lipids and lipoproteins.
128. Br J Nutr 1997, 77(Suppl 1): S83-90. PubMed Abstract | Publisher Full Text OpenURL
129. Kinabo JL, Durnin JV: Effect of meal frequency on the thermal effect of food in women.
130. Eur J Clin Nutr 1990, 44(5):389-95. PubMed Abstract OpenURL
131. Tai MM, Castillo P, Pi-Sunyer FX: Meal size and frequency: effect on the thermal effect of food.
132. Am J Clin Nutr 1991, 54(5):783-7. PubMed Abstract | Publisher Full Text OpenURL
133. Molnar D: The effect of meal frequency on postprandial thermogenesis in obese children.
134. Padiatr Padol 1992, 27(6):177-81. PubMed Abstract OpenURL
135. Smeets AJ, Westerterp-Plantenga MS: Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency.
136. Br J Nutr 2008, 99(6):1316-21. PubMed Abstract | Publisher Full Text OpenURL
137. Taylor MA, Garrow JS: Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter.
138. Int J Obes Relat Metab Disord 2001, 25(4):519-28. PubMed Abstract | Publisher Full Text OpenURL
139. Verboeket-van de Venne WP, Westerterp KR, Kester AD: Effect of the pattern of food intake on human energy metabolism.
140. BrJ Nutr 1993, 70(1):103-15. PubMed Abstract | Publisher Full Text OpenURL
141. Dangin M, Guillet C, Garcia-Rodenas C, Gachon P, Bouteloup-Demange C, Reiffers-Magnani K, Fauquant J, Beaufrere B: The rate of protein digestion affects protein gain differently during aging in humans.
142. J Physiol 2003, 549(Pt 2):635-44. PubMed Abstract | Publisher Full Text | PubMed Central Full Text OpenURL
143. Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T, Tarnopolsky MA, Phillips SM: Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men.
144. Am J Clin Nutr 2009, 89(1):161-8. PubMed Abstract | Publisher Full Text OpenURL
145. Bohe J, Low A, Wolfe RR, Rennie MJ: Human muscle protein synthesis is modulated by extracellular, not intramuscular amino acid availability: a dose-response study.
146. J Physiol 2003, 552(Pt 1):315-24. PubMed Abstract | Publisher Full Text | PubMed Central Full Text OpenURL
147. What We Eat in America, NHANES 2007-2008 webcite 2008.
148. Wilson GJ, Norton LE, Moulton CJ, Rupassara I, Garlick PJ, Layman DK: Equal distributions of dietary protein throughout the day maximizes rat skeletal muscle mass.
149. The FASEB Journal 2010., 24(740.17): OpenURL
150. Paddon-Jones D, Sheffield-Moore M, Aarsland A, Wolfe RR, Ferrando AA: Exogenous amino acids stimulate human muscle anabolism without interfering with the response to mixed meal ingestion.
151. Am J Physiol Endocrinol Metab 2005, 288(4):E761-7. PubMed Abstract | Publisher Full Text OpenURL
152. Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J: International Society of Sports Nutrition position stand: protein and exercise.
153. J Int Soc Sports Nutr 2007, 4:8. PubMed Abstract | BioMed Central Full Text | PubMed Central Full Text OpenURL
154. Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J: International Society of Sports Nutrition position stand: nutrient timing.
155. J Int Soc Sports Nutr 2008, 5:17. PubMed Abstract | BioMed Central Full Text | PubMed Central Full Text OpenURL
156. Blundell JE, Green S, Burley V: Carbohydrates and human appetite.
157. Am J Clin Nutr 1994, 59(3 Suppl):728S-734S. PubMed Abstract | Publisher Full Text OpenURL
158. Prentice AM, Poppitt SD: Importance of energy density and macronutrients in the regulation of energy intake. Int J Obes Relat Metab Disord 1996, 20(Suppl 2):S18-23. PubMed Abstract OpenURL
159. Rolls BJ, Castellanos VH, Halford JC, Kilara A, Panyam D, Pelkman CL, Smith GP, Thorwart ML: Volume of food consumed affects satiety in men.
160. Am J Clin Nutr 1998, 67(6):1170-7. PubMed Abstract | Publisher Full Text OpenURL
161. Rolls BJ, Hetherington M, Burley VJ: The specificity of satiety: the influence of foods of different macronutrient content on the development of satiety.
162. Physiol Behav 1988, 43(2):145-53. PubMed Abstract | Publisher Full Text OpenURL
163. Speechly DP, Rogers GG, Buffenstein R: Acute appetite reduction associated with an increased frequency of eating in obese males.
164. Int J Obes Relat Metab Disord 1999, 23(11):1151-9. PubMed Abstract | Publisher Full Text OpenURL
165. Speechly DP, Buffenstein R: Greater appetite control associated with an increased frequency of eating in lean males.
166. Appetite 1999, 33(3):285-97. PubMed Abstract | Publisher Full Text OpenURL
167. Burke LM, Gollan RA, Read RS: Dietary intakes and food use of groups of elite Australian male athletes.
168. Int J Sport Nutr 1991, 1(4):378-94. PubMed Abstract OpenURL
169. Hawley JA, Burke LM: Effect of meal frequency and timing on physical performance.
170. Br J Nutr 1997, 77(Suppl 1): S91-103. PubMed Abstract | Publisher Full Text OpenURL
171. Hawley JA, Williams MM: Dietary intakes of age-group swimmers.
172. Br J Sports Med 1991, 25(3):154-8. PubMed Abstract | Publisher Full Text | PubMed Central Full Text OpenURL
173. Lindeman AK: Eating and training habits of triathletes: a balancing act.
174. J Am Diet Assoc 1990, 90(7):993-5. PubMed Abstract