{"id":295196,"date":"2020-04-03T22:32:00","date_gmt":"2020-04-03T20:32:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=295196"},"modified":"2023-08-10T20:20:19","modified_gmt":"2023-08-10T18:20:19","slug":"do-you-need-to-eat-6-times-a-day-to-keep-fast-metabolism","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/do-you-need-to-eat-6-times-a-day-to-keep-fast-metabolism\/","title":{"rendered":"Do you need to eat 6 times a day to keep fast metabolism?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/do-you-need-to-eat-6-times-a-day-to-keep-fast-metabolism\/#Effects_of_eating_frequency_on_speed_of_metabolism\" title=\"Effects of eating frequency on speed of metabolism\">Effects of eating frequency on speed of metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/do-you-need-to-eat-6-times-a-day-to-keep-fast-metabolism\/#Increase_in_eating_frequency_and_muscle_growth\" title=\"Increase in eating frequency and muscle growth\">Increase in eating frequency and muscle growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/do-you-need-to-eat-6-times-a-day-to-keep-fast-metabolism\/#Short_fasting\" title=\"Short fasting\">Short fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/do-you-need-to-eat-6-times-a-day-to-keep-fast-metabolism\/#Intentional_fasting\" title=\"Intentional fasting\">Intentional fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/do-you-need-to-eat-6-times-a-day-to-keep-fast-metabolism\/#Epidemiological_research\" title=\"Epidemiological research\">Epidemiological research<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/do-you-need-to-eat-6-times-a-day-to-keep-fast-metabolism\/#Thermal_effects_of_food\" title=\"Thermal effects of food\">Thermal effects of food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/do-you-need-to-eat-6-times-a-day-to-keep-fast-metabolism\/#Exercise\" title=\"Exercise\">Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/do-you-need-to-eat-6-times-a-day-to-keep-fast-metabolism\/#Summary_of_research\" title=\"Summary of research\">Summary of research<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/do-you-need-to-eat-6-times-a-day-to-keep-fast-metabolism\/#Other_observations\" title=\"Other observations\">Other observations<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Eating 6 times a day or very frequent eating <strong>does not speed up your metabolism faster<\/strong> than if you eat it 3 times a day. If this frequency of eating gives you a better feeling, it can be effective, but it will not cause weight loss and will not prevent you from gaining weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Effects_of_eating_frequency_on_speed_of_metabolism\"><\/span>Effects of eating frequency on speed of metabolism<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>One argument for maintaining fast metabolism based on frequent eating is that <strong>more frequent eating habits increase speed of metabolic.<\/strong><\/p>\n\n\n\n<p>Meta-analysis based on eating frequency notes <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span>, that \u201cstudies using total calorimetry and water in which oxygen and hydrogen have been partially or completely replaced by an isotope <em>(oxygen and hydrogen atoms with the same proton numbers but different numbers of neurons)<\/em> <strong>on an estimate of total energy expenditure over 24 hours,<\/strong> did not find any difference between eating small amount of food or overeating\u201d.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-628651498.jpg\" alt=\"Do you need to eat 6 times a day to keep fast metabolism?\" width=\"843\" title=\"Do you need to eat 6 times a day to keep fast metabolism?\"\/><\/figure><\/div>\n\n\n\n<p>Finally, with the exception of one study, there is no evidence that <strong>weight loss is due to the frequency of food consumption.<\/strong> Thus, it can be concluded that any effects of the dietary model on weight control are likely to be <strong>mediated by the effects on the food intake side<\/strong> in the energy balance equation\u201d. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The article which looked at evaluation of 179 studies <em>(10 out of which considered important to assess the interaction of dietary frequency and weight loss)<\/em>, did not find any significant link between them, although it required a longer term study.<span style=\"color:#ff6600\" class=\"tadv-color\"> [3]<\/span> These results are also found in other articles with reviews on this issue.<span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span> Various individual changes that <strong>affect the frequency of food consumption while maintaining static calories<\/strong> have found that there is <strong>no difference in metabolic speed<\/strong> (24-hour energy expenditure) between these two groups <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span>, and that there is no difference in weight loss at the end of the study. With a significant reduction in calories, the speed of metabolism decreases slightly, but the <strong>overall reduction is cause by calories,<\/strong> not by the frequency of diet.<span style=\"color:#ff6600\" class=\"tadv-color\"> [5] <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-845885938.jpg\" alt=\"Do you need to eat 6 times a day to keep fast metabolism?\" width=\"843\" title=\"Do you need to eat 6 times a day to keep fast metabolism?\"\/><\/figure><\/div>\n\n\n\n<p>However, one recent study found the opposite, that <strong>compared to 3 meals versus 14 meals over a 36-hour period<\/strong> in healthy men&#8217;s metabolic chamber, there were no significant differences in total energy expenditure and only a modest increase in rest spending in the lower frequency group. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5951,30248,48406,28101,29851,36262,30162,6086,28621,5383,6937\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Increase_in_eating_frequency_and_muscle_growth\"><\/span>Increase in eating frequency and muscle growth<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Only few studies have discussed the <strong>increase in dietary frequency and weight gain<\/strong> but limited evidence <em>(in this and the epidemiological section)<\/em> show that weight gain is due to <strong>calorie intake rather than dietary frequency.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[7] <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-648982856.jpg\" alt=\"Do you need to eat 6 times a day to keep fast metabolism?\" width=\"843\" title=\"Do you need to eat 6 times a day to keep fast metabolism?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Short_fasting\"><\/span>Short fasting<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>After 36 hours of fasting, metabolic speed increased and <strong>did not change even after measurement in 72 hours.<\/strong> Adrenaline increased after 72 hours <em>(but not after 36)<\/em> and after measurement after 48 hours it seemed that andrenaline produced more heat (thermogenesis). <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intentional_fasting\"><\/span>Intentional fasting<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In people who do not suffer from obesity, <strong>\u201calternative fasting day\u201d<\/strong> <em>(for example fasting every second day),<\/em> <strong>did not demonstrate reduction of metabolism speed after 22 days<\/strong> <em>(when instructed to eat twice more on the day they did not fast and thus compensate for these fasting days).<\/em> <span style=\"color:#ff6600\" class=\"tadv-color\">[9] <\/span>Studies conducted during the Ramadan holiday also noted an <strong>apparent lack of differences in overall metabolic parameters<\/strong> between those who did fasting and those who did not. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span> Although some studies<em> (most of them in unhealthy people)<\/em> <strong>showed only limited health benefits with so called Ramadan fasting<\/strong> &#8211;  if food intake is relatively regularly maintained, it appears to be variable. While the speed of metabolism has not been much studied, it does not appear to change significantly.<span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-515792006.jpg\" alt=\"Do you need to eat 6 times a day to keep fast metabolism?\" width=\"843\" title=\"Do you need to eat 6 times a day to keep fast metabolism?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Epidemiological_research\"><\/span>Epidemiological research<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Extensive research tends to show a correlation between dietary frequency and obesity, with an inverse view of overeating in relation to the BMI index (obese people seem to eat less and lean people tend to eat more often). These studies are not focused on muscle mass but on BMI index, <strong>but it seems that more meals per day increase BMI index and body weight.<\/strong>&nbsp;However, there are very limited evidences which are questioned at high level. &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-639606608.jpg\" alt=\"Do you need to eat 6 times a day to keep fast metabolism?\" width=\"843\" title=\"Do you need to eat 6 times a day to keep fast metabolism?\"\/><\/figure><\/div>\n\n\n\n<p>In addition, ISNN <em>(International Standard Serial Number)<\/em> report several observational studies that do not show that the <strong>eating frequency affects weight loss.<\/strong> Interesting are some that suggest a relationship, but with eliminated interconnection by taking into account factors such as smoking, drinking and stress, which may be causative factors.&nbsp;Moreover, <strong>the eating frequency is clearly linked with total calorie intake.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Thermal_effects_of_food\"><\/span>Thermal effects of food<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Thermal effects of food&nbsp;<em>(the energy needed to digest food to extract calories from food)<\/em> are considered by some researchers as an <strong>important long-term control point for obesity.<\/strong>&nbsp;Irregular eating habits, regardless their frequency, appear to be associated with reduced thermal effects of foods.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercise\"><\/span>Exercise<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exercise has been described as an <strong>unstable variable in epidemiological research<\/strong> because of the energy that is exerted during exercise and because of the exercise&#8217;s ability to suppress appetite.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-918580062.jpg\" alt=\"Do you need to eat 6 times a day to keep fast metabolism?\" width=\"843\" title=\"Do you need to eat 6 times a day to keep fast metabolism?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Summary_of_research\"><\/span>Summary of research<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Research has shown that there is an <strong>indirect relationship between diet frequency and weight gain<\/strong>, which may be caused by overall increase in calorie intake. Less common eating frequency may be associated with a lower BMI index (at the same calorie level) due to exercise.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, there is not enough evidence that the <strong>eating frequency has a good or bad effect on metabolic rate<\/strong>, but it is only an epidemic indicator of other habits that affect metabolic rate and weight change.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Other_observations\"><\/span>Other observations<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Increased eating frequency may be beneficial for maintaining muscle mass.<\/strong>&nbsp;Compared to three meals per day with 14 meals&nbsp;<em>(extreme case)<\/em>, despite the same amount of calories and no difference in metabolism speed, in group with less eating frequency was found higher protein oxidation of&nbsp; 17%(106.9\u00b17.1 vs. 90.6\u00b14.3 g\/d). However, in obese people, intervention showed that <strong>with 4 consumed foods a day,&nbsp;<\/strong>there are no differences in weight loss, while it was consumed&nbsp;80% casein in 1 food in comparison to 25% whey in 4 meals. Casein group gets over whey group in final length of attempt to retain nitrogen. This study&nbsp;<strong>reported higher protein oxidation and whey synthesis rate,<\/strong> but a trend towards nitrogen retention (muscle retention) with casein.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-646207148.jpg\" alt=\"Do you need to eat 6 times a day to keep fast metabolism?\" width=\"843\" title=\"Do you need to eat 6 times a day to keep fast metabolism?\"\/><\/figure><\/div>\n\n\n\n<p>It is theoretically possible that <strong>consuming more meals per day improves nitrogen retention,<\/strong> but one recent study conducted in humans in this area shows that staying in a post-pradial state is more important <em>(which may be created by slower protein absorption or higher frequency or both)<\/em>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>One of the mentioned studies <strong>reported better glycemic control<\/strong> than it was determined by AUC glucose at 3 meals per day compared to 14 meals. The same was observed when comparing 2 meals per day versus 12, where a lower frequency showed better glycemic control. Less frequent eating compared to more frequent food, while the amount of total daily calories is the same, <strong>seems more saturated and causes less hunger.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Anyway, the decision about eating frequency is up to you. Do not forget to take all necessary nutrients that your body need to function properly.&nbsp;<strong>How many times do you eat per day?<\/strong>&nbsp;Did it help you to your desired figure? Write your answer to the comment and in case you like the article, <strong>support it with sharing.<\/strong>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Do we need to eat 6 times a day to speed up our metabolism? How does diet frequency affect weight loss, muscle growth and metabolism?<\/p>\n","protected":false},"author":25,"featured_media":165003,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6665,7631,6857,7349],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-295196","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-eating-plan","9":"tag-healthy-lifestyle","10":"tag-metabolism","11":"tag-nutrition","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Do you need to eat 6 times a day to keep fast metabolism? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Do we need to eat 6 times a day to speed up our metabolism? 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