What is more from fractional nutrition: harm or benefit? The Challenger decided to investigate the issue together with the nutritionist of the clinic
, candidate of medical sciences Natalya Polenova.
For a long time it was believed that fractional nutrition (meals five to six times a day in small portions ) is good for health and even contributes to weight loss. This was explained by an increase in the energy consumption of the body on the digestion process.
But how is it really? Recent studies show that restricting meals to 2-3 times a day while maintaining the same calorie intake leads to normal intestinal microflora, improving circadian rhythms, helps fight inflammatory processes and has a number of other positive effects. So, to eat food in small portions during the day is not more useful than eating fully two to three times a day (except when fractional nutrition is prescribed for medical reasons).
Photo: shutterstock. com
What about weight loss with fractional meals?
And if the benefits of fractional nutrition up to five times a day have been called into question by scientists
, then there are six meals and more than once a day can
your health. Those who eat too often have an increased risk of developing various diseases.
Apparently, the key role for the body is not played by the fact of eating, but by the interval between meals. Fasting for 12-16 hours provides an increase in insulin sensitivity, a decrease in appetite, systemic inflammation, and blood cholesterol.
To whom fractional nutrition is suitable ? Fractional nutrition can be prescribed for medical reasons, as well as if the person’s energy consumption is increased during the day. For athletes, the norm is to eat every 3-4 hours. It is important that the diet is complete and balanced. A correctly selected fractional nutrition scheme will help to build muscle mass under the condition of regular strength training. For a snack in this case, it is convenient to use special bars containing protein, fiber, and whole grains.
If your schedule does not have intensive training, it is better to refuse snacks.
* Hana Kahleova, Lenka Belinova, Hana Malinska. amp; O Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study.