You’ve probably heard of the idea of eating small, frequent meals over larger, more infrequent ones, and including “healthy snacks” as part of your plan to boost weight loss.
If you’re in the fitness world, or have your nutrition head screwed on correctly though, you should know that this is crap.
Let’s just debunk this myth first and foremost, if you’re still in the “small meals are better crowd.”
The premise is that following this practice boosts your metabolism.
Every time you eat, you DO get an increase in metabolism, as your body works to process what you’ve just eaten.
Does that mean you have to keep putting kindling on the metaphorical metabolic flame?
No Sir!
See, the increase in your metabolism is relative to the calorie content of the meal.
Let’s look at it this way –
We’ll say that every time you eat, you use around 10% of the calories ingested during the digestion process. (This probably isn’t too far what you actually use, as the thermic effects of protein, carbs and fats are 25-30%, 6-8% and 2-3% respectively. (1))
If you ate 2,000 calories per day, and split these up into 10 meals of 200 calories each, you’d burn 200 calories through TEF –
10% of 200 = 20 calories.
10 meals x 20 calories = 200 calories.
How about 5 meals of 400 calories?
10% of 400 = 40 calories.
5 meals x 40 calories = 200 calories.
And finally, two big meals of 1,000 calories each –
10% of 1,000 = 100
2 meals x 100 calories = 200 calories.
Ergo – all the same.
So that’s why you don’t need to snack – it has no effect on metabolism, body composition, fat loss or muscle gain.
Why then, could snacking actually sabotage your progress?
Be honest here – how often do you consciously think about what you’re eating when you’re snacking?
You take a measured assessment of your hunger levels, how long ago it was you last ate, how long you have to wait for your next meal, then made a decision on whether to grab a snack or not, while thinking about how it would fit into your nutrition for the rest of the day.
Or, did you just think –
“I’m bored/stressed/tired/annoyed – what can I eat?”
A 2014 study from the “Journal of Nutrition” found that feeling emotional correlated with subjects picking high-calorie (particularly high-fat, high-sugar) snacks. (2)
If you think you don’t suffer from this – hey, you might be right, but I bet from time to time, we’re all guilty of just picking at bits and pieces, or leftover morsels of food, without even realising what we’re doing.
A 2007 study out of Cornell University concluded that over the course of a day, we’re only aware of the fraction of the decisions we make regarding food. And not only that, but often when prevented with the evidence, we even deny it! (3) (If you’ve not seen it already, check out the Channel 4 program “Secret Eaters” for some great real life examples of this – http://www.channel4.com/programmes/secret-eaters )
I’ll level here – that first section – it kind of just applied to the general population.
You know the type – they’re on a diet pretty much every week – one week it’s low-carb, the next it’s The Zone, then paleo, and before you know it, they’re a breatharian, or stinking out the office with their broccoli and kale smoothies.
If you count macros, the mindless eating thing might not apply to you.
You account for everything, and track all your food, so here’s where it gets interesting for you ………
The bottom line with meal frequency in a diet is that you need to do what works best for you in terms of controlling hunger and providing energy,
But a little interesting research has emerged recently regarding this very factor.
2012 research from the University of Maastricht showed that subjects on a low meal frequency (3 meals per day) reported greater satiety and less overall hunger than those on a high meal frequency (14 meals per day.) (4)
14 meals per day does possibly sound excessive, but going by the “more is better” approach, you’d imagine that this would increase satiety, not decrease it. And, when you look at many typical diets in bodybuilding magazines, they often won’t be far off this.
With a breakfast, morning snack, lunch, afternoon snack, pre-workout, post-workout, evening meal and before bed snack, you’re up to 8 meals there already.
Additionally, from a purely anecdotal point of view (yep, call me “Mr Broscience”) I’ve found that many of my clients note significantly reduced feelings of hunger, as well as decreased cravings just by going from 6 meals to 4 or 5.
I guess it’s the idea that less frequent meals allows you to eat more at each sitting, which is far more satisfying.
Can anyone really tell me that their “snack” of 30 grams of almonds, 150g of Greek yoghurt, or a Ryvita with some peanut butter and blueberries actually fills them up?
So satiety has been dealt with – how about we get that other myth out of the way –
Eat protein every 3 hours to keep anabolic and maintain your gains.
If this one turns out to be true, I’m really for it, as it would support the notion of snacking.
Fortunately though, that doesn’t appear to be the case.
To keep muscle protein synthesis elevated, and your muscles in as anabolic a state as possible, you need a decent does of protein (enough for 2-3 grams of leucine – about the amount in 30 grams of protein from a shake, some chicken breast, beef, eggs, etc.) every 4 to 6 hours.
Once again, more is not better.
If you constantly spike muscle protein synthesis by eating protein (i.e. with frequent high-protein snacks) this can actually have an adverse effect on your overall leucine levels. (5)
Giving up snacks is just about the easiest way for anyone to cut down their calorie intake, and assist fat loss.
Whether you’re a macro-tracker or not, foregoing your smallest meals (if you can even call snacks “meals”) is much, much easier than giving up on foods you love that make up bigger, more satiating main meals.
Also, a lot of “healthy” snacks that people tend to choose – nuts, seeds, dried fruit, PB on crackers, and so on – are actually extremely calorie-dense.
I’ve had clients in the past whose snacks have clocked in at a good 600 to 800 calories for the day. Size-wise, there may not be much between some cottage cheese with celery and carrot sticks, and a few rice cakes spread with almond butter, but in terms of calories, the second, equally “healthy’ snack comes as a surprise to most when you look at the calorie content.
Whether you snack or not ultimately comes down to personal preference.
Research seems to suggest however, that there’s certainly no benefit to snacking, and there may even be several reasons why snacking is harmful, particularly to your average guy or girl seeking fat loss, or just looking to clean up their diet.
If you do find you’re an emotional eater, are liable to tuck into treats when you’re sitting at home, bored, on your own, or you work in an office that has a serious snacking culture, then you may be best off ridding your cupboards of everything that’s not going to be part of a meal, reducing your feeding frequency, and knocking the snacks on the head.
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Awesome post, as usual.
There is a logic loop flaw and glitch in the premise.
First off you can’t see a calorie but you can feel the influence and the effects of a hormone.
2nd fitness as it is being used. The actual real definition of which is the physical equivalent of will power over free will. Health and well being are simply amazing side benefits of exercise and physical conditioning.
3rd: Snacking is a behavioral albeit protective adaptation to a host of hormones trying to normalize amid missing molecules requiring replenishment. Mostly for the need of some sort of whole food or adjunct protein.
Snacking in other words is a negative feedback loop which is a healthy response to being deconditioned.
Instead of snacks sabotaging weight loss The real title of the Article headline should read – Snacking How to Make Peace With Unwanted body Fat.
Credibility is lost when the enduser is the majority. The deconditioned live in side their heads and do not possess a hierarchy of need for discipline when it comes to the emotional risk of eliminating snacks they have come to enjoy.
Thoughts and beliefs are NOT in a state of constant outcry for vanity or disease prevention. Nor is it for the constant monitoring of snacks which are by and large mood regulators which the average joe or josey has no intention of self regulating weight loss or otherwise.
Bottom Line is avoid bad mouthing or demonizing non productive behaviors if your end game position exudes no long term of formal position of strength.
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