Fractional nutrition: are there advantages for weight loss?

Subjects fat (average BMI of 37) adults, were divided into 2 groups, one of which was fed 3 times a day, the other 6 times a day. The food was with the initial energy deficit of -700 kcal/day, duration 8 weeks.

In the end, they lost an average of about 3 kg. Increasing meal frequency did not affect weight loss.

The impact of fragmentation of nutrition on metabolism, including selected aspects of thermogenesis, energy, physical activity, etc …

For one of the two weeks subjects (age 25-61g., BMI 20.7-30.4) were fed 2 times per day in the other week 7 times a day, energetically balanced diet. At the end of each week, they spent 36 hours in the chamber where the measurement of energy consumption determines the consumption of O₂ and the allocation of CO₂. Also, the total weekly energy consumption was measured using double-labeled water. All the measurements were calculated:

Every meal, in fact, increased the amount of metabolism, especially when the “rare” food when the portions are large, however, if this value is correct to track, over a large enough time interval the difference between the variants disappears.

The authors conclude that honestly and carefully monitor the thermal effect of food, that no noticeable effect of fractional nutrition neither total fat nor total daily metabolic rate can not be detected.

The third study, a detailed review of this issue. The authors studied various epidemiological and experimental studies, to generalize their experience and find methodological errors in some older studies.

The authors come to the conclusion that there are sufficient experimental studies in independent laboratories in order to postulate that the feeding frequency did not significantly affect the energy parameters if the studied time period exceeds 24 hours, and the thermic effect of food continued long enough, correctly counted. Also, there is no influence of meal frequency on the rate of weight loss while energy-deficient diets.

They conclude that the old epidemiological studies that have reported a link greater thinness with more frequent meals, contain significant methodological errors, the results of which are the wrong ratio, and require rethinking for correct interpretation of the data, including the impact of this weight gain on feeding behavior, and proper correction of the food in the questionnaires.

The authors also note that often a fractional nutrition is assigned to the case of eating disorders, as it seems to be helping to lessen the likelihood of overeating. However, the authors of the review think that such decisions do not have sufficient evidence and conclude that this direction also need detailed studies.

Well, we understand that for weight loss it is not important, 2 or 7 times a day to eat. But still, I wonder how much you can “enlarge” the portion with no effect on energy consumption? But we will quote one study, it is not a diet for weight loss is special health food for fat people with insulin resistance (Yes, to eat once a day or sometimes fasting is good for them).

The objectives of the study are not directly related to the subject we are discussing, but from there you can learn the difference in metabolism for more “extreme” conditions. It’s one of the groups of subjects in a day were fed only 1 time a day at night. The next day the food was normal, then 1 time a day at night, and so 2 weeks.

Compared with the control group, which received regular daily food metabolism in feeding time per day dipped to 60 kcal/day. Agree, this is too little to take into account the usual losing weight since this amount is less than the error in estimates of metabolic rate using standard formulas, fewer inaccuracies in counting calories during training, and less error of a food diary.

So, even if the harsh conditions you put sometimes in the mode of food once a day, this is essential for the metabolism is not affected. Well, if you eat at least twice, it will not affect you at all. Unfortunately, the myth that you can fractional nutrition “to accelerate the metabolism”, or, on the contrary, with the rare nutrition to reduce is extremely popular literature about weight loss, dieting, and healthy eating. You read one of the rare reviews where popular and at the same time and with reference to contemporary scientific works learn about how things really are 🙂

And, summarizing all the above, we can conclude that as you eat within the required calorie, first and foremost, question your arbitrary is selection. If you are a serious athlete or have a physically demanding job, then, first of all, the ability to perform physical work should influence the choice of mode nutrition. If you have serious loads (mainly talking about strength exercises), the nutrition mode does not affect your weight loss process. Like to eat often — eat 6-7 times a day, like to eat tightly — eat 2-3. Eat the way you like and the way more convenient and more interesting for you. It will be the best choice — better the diet that you will never want to leave, which becomes a new healthy lifestyle!