I have struggled with fluctuating weight my entire life. For years I have looked on-line to see what information was available to me to conquer the battle of the bulge once and for all. I even minored in nutrition in college when my discipline was at an all time high in my health and fitness endeavors. One thing I have gotten quite good at is research. So now that I have spent years combing through research studies I have put my attention to researching clinical research that either debunks or gives merit to what I have seen on-line.
Raising metabolism is a common search phrase for people looking to lose weight. First, let me define metabolism: is the some of all the chemical reactions that take place in a living organism in which molecules are broken down into smaller molecules to produce energy and by which energy is used to create larger molecules. Now that we have the technical definition lets define how metabolism is viewed by the average person: how easy or hard it is to gain or lose weight. This common definition is a slippery slope that should be avoided at all cost.
When we search for raising metabolism pages upon pages of "eat small meals through the day raises metabolism" or "6 meals a day boosts your metabolism." This is a completely without any scientific basis. You can eat 6 meals or 6,000 meals it won't increase metabolism. It does on the other hand give you more chances to over eat. There are some clear benefits to eating smaller more frequent meals on a regular basis.
Studies have shown that people who eat smaller meals throughout the day have:
- reduced caloric intake (eat less)
- greater thermogenesis (use more of the calories taken in the digestion process)
- lower fasting total cholesterol
- lower LDL cholesterol
- tighter range in insulin (less of a difference in the peaks and valleys in insulin)
Notice that none of the benefits listed say increased metabolism. The benefits that allow people to lose weight with this type of meal pattern is eating less and greater thermogenesis.
Studies also looked at the effects of very low calorie diets as compared to a control group. In one study the two groups of dieters lost a similar amount of weight. The reason those on the very low calorie diet did not lose significantly more weight despite the tried and true formula for weight loss (more calories out and taken in = weight loss) is the study participants had a significant reduction in their resting energy expenditure or basal metabolic rate. To be clear about this grossly under-consuming for your body's needs leads to energy conservation by the body.
Now I know that I have just confirmed that eating smaller meals more frequently is indeed a good thing. So what now? I am not going to just leave you hanging. There are some other things you should take into consideration when it comes to your diet.
Low carbohydrate diets have proven to be more beneficial for weight loss that low fat diets. Low carbohydrates also lead to better cholesterol levels and insulin levels as compared to those on low fat diets.
You should also consider what types of carbohydrates your eating. Did you know that all of your fruits and vegetables are carbohydrates and can be a great source of dietary fiber. There are carbohydrates that are considered good such as whole grain, whole wheat, brown rice, fruits and vegetables. Bad carbohydrates are considered simple carbohydrates such as simple sugars those found in processed or refined foods.
In the last paragraph I mentioned processed or refined foods. These should set off alarms, sirens and bombs saying stay away. Foods are processed in order to provide greater consistency of product, increased shelf life, eases distribution and increases seasonal availability. In the processing of foods additives such as brown sugar, corn syrup, dextrose, fructose, high fructose corn syrup, lactose, malt syrup, sucrose, and others that are excessively easy for the body to break down into energy. Processed foods are up to 50% easier to digest than the whole food equivalent (meaning you will use 50% fewer calories in the thermogenesis process). Processed foods also tend to lack the same level of nutrients that the whole food alternatives offer.
References:
Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure; Sadie B. Barr; Jonathan C. Wright; Food and Nutrition Research, Vol 54 (2010)
CDC: Centers for Disease Control and Prevention- Carbohydrates
3-Hour Diet or 3 Meals a Day?; Experts debate how often we should eat for weight loss; Elaine Magee, MPH, RD, LD; WebMD Weight Loss Clinic- Feature
Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women; Hamid R. Farshchi, Moira A. Taylor, and Ian A. Macdonald; Am J Clin Nutr 2005;81:16-24
Controlled trial of the metabolic effects of a very-low-calorie diet: short- and long-term effects; Gary D. Foster, Thomas A. Wadden, Irene D. Ferurer, Anthony S. Jennings, Albert J. Stunkard, Lon O Crosby, Jordan Ship, James L. Mullen; Am J Clin Nutr 1990:51:167-72
A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity; Frederick F. Samaha, M.D., Nayyar Iqbal, M.D., Prakash Seshadri, M.D., Kathryn L. Chicano, C.R.N.P., Denise A. Daily, R.D., Joyce McGrory, C.R.N.P., Terrance Williams, B.S., Monica Williams, B.S., Edward J. Gracely, Ph.D., Linda Stern, M.D.; N Engl J Med 348;21 (2003)
