The following diet protocols are recomended by us, if you click the hyperlinks you will be able to download the free download links for the books.
The most widespread idea is that meal timing is really important, that you should eat every few hours to avoid a catabolic state or to avoid a starvation mode, said to be something you should avoid when you are losing weight. But is this really true? Is there really a starvation mode that the body goes through when you are losing wight and not eating every few hours? And most important, is meal timing really that important to the body composition?
To answer all this questions lets start out by talking about by talking about glycogen, even if you skip your meals for a decent number of hours, 16 for example, you wont really lose any muscle, you might lose some muscle glycogen or water weight and it might give you the impression of muscle loss but in reality that doesn't happen. Your body has glycogen stores which will prevent your muscle to be "consumed" in turn for energy, for muscle loss to happen your glycogen stores need to be depleted. So you dont have to eat every few hours to avoid a catabolic state.
Note: I am not saying muscle loss can't happen, it happens quite a lot, most times during periods of low calorie intake (cutting), during prolonged periods of low calorie intake muscle loss is actually very likely to happen due to you glycogen stores ending up being depleted for long periods of time.
Regarding starvation mode, there is no scientific evidence that such a state really exists. There is no doubt that being on a very big caloric deficit for a prolonged period of time has a very harsh effect on your body, for example your hormone production, but to say that during long periods of high caloric deficit will actually make you gain/maintain weight is completely wrong. The weight you lose/gain is only dependant on your caloric needs and caloric intake, if your caloric intake is lower than your caloric needs you can't possibly gain weight.
And finally the last question, "is meal timing really that important to the body composition?", and the answer is no, meal timing has minimal effect on body composition. Altough getting most of your nutrients and calories in one meal is different that getting your nutrients and calories throughout the day, the effects on body composition is not that different. You might think that the more you divide your meals the better absortion rate you will have, but the truth is that bigger meals contribute to higher insulin response and thus highering the rate of absortion of nutrients.
To conclude, there is no definite answer yet to the question of what is the optimal meal timing, but the truth is that it shouldn't really matter, as long as you reach the nutrient and caloric goals everyday it should be good enough to reach your objectives. The best diet is the diet which fits your lifestyle and reaches the caloric and nutrient goals.
The following diet protocols are recomended by us, if you click the hyperlinks you will be able to download the free download links for the books.
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