Just How Much You Consume May Play a larger Role Than Your Food Intake

 

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How Much You Eat May Play a Bigger Role Than What You Eat. Created: 11/05/2015. Last Updated: 11/05/2015. Share on: THURSDAY, Nov. 5, 2015 (HealthDay News) Despite their bad reputation, junk food, fast food and soda aren’t the root cause of America’s obesity epidemic, Cornell University researchers contend.

“Depending on the fat and water content of different foods, you could eat twice as much as you think or half as much [when eating out]. A study in the American Journal of Clinical Nutrition found that when you eat rather than what you eat could have the bigger impact.. Researchers compared.

If you’re endlessly counting calories to drop a few pounds, you may be worrying about the wrong thing. Recent studies have shown that the old saying, “You are what you eat” isn’t exactly true. HFLC is not eat as much protein as you want but stay around 1g per Kg of body weight or less. Too much protein is converted to glucose, surplus goes to fat, which raises body weight.

4. Chris. October 30 2017 1. This is false gluconeogenesis is demand based and has a rate limit. It will not make surplus, you will end up gaining water weight, to.

How much food we can consume at each meal is different from one person to the next based on age, gender, weight, metabolism and how active that person is. If you work out regularly, you’ll need more calories than someone who leads a more sedentary lifestyle. With heart disease, more than 100 types of genes may play a small role in a person’s risk, Lloyd-Jones says. “But by far the biggest factor is lifestyle.” “But by far the biggest factor is lifestyle.”. In another study, research subjects were fed 5-day-old stale popcorn at the movies in three sizes of containers: “medium,” “large” and “bigger-than-your-head” buckets.

Even though the popcorn didn’t taste that great, the biggest bucket people ate an average of 173 more calories of popcorn than those eating from smaller containers. You need to eat the right types of food at the right times of the day. Learn about the importance of healthy breakfasts, workout snacks, and meal plans. Get off to a good start.

By default, you eat based on instinct, portion size, and perception (as seen in the studies). This won’t work if you want to eat less, so you’ll have to outwit these forces to win. Here are some no-nonsense tips to eat less (and eat better): The battle begins at the grocery store.

Don’t buy food you know you shouldn’t eat.

List of related literature:

from day to day, depending on how much you eat, the amount of you stays approximately the same.

“How Everything Works: Making Physics Out of the Ordinary” by Louis A. Bloomfield
from How Everything Works: Making Physics Out of the Ordinary
by Louis A. Bloomfield
Wiley, 2007

Some of the factors that influence how much we eat depend on lower caloric densities to function appropriately.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

Other studies have shown that small, frequent meals (eating 5 times a day) generally result in better work performance than eating fewer, but larger, meals (such as 2 or 3 per day).

“Foods & Nutrition Encyclopedia, Two Volume Set” by Marion Eugene Ensminger, Audrey H. Ensminger
from Foods & Nutrition Encyclopedia, Two Volume Set
by Marion Eugene Ensminger, Audrey H. Ensminger
Taylor & Francis, 1993

Similarly, how much you eat may depend on what others do.

“Psychology: Australia and New Zealand” by Douglas A. Bernstein, Julie Ann Pooley, Lynne Cohen, Bethanie Gouldthorp, Stephen C. Provost, Jacquelyn Cranney, Louis A. Penner, Alison Clarke-Stewart, Edward J. Roy
from Psychology: Australia and New Zealand
by Douglas A. Bernstein, Julie Ann Pooley, et. al.
Cengage Learning Australia, 2017

One effect is on how much food we put on our plate, another is on how much we eat, and yet another is on how much we consider normal to eat (e.g., [ref182]).

“Designing for Behavior Change: Applying Psychology and Behavioral Economics” by Stephen Wendel
from Designing for Behavior Change: Applying Psychology and Behavioral Economics
by Stephen Wendel
O’Reilly Media, 2013

Hooper et al. (1996) concluded that a ration of 75% ad libitum consumption (3.8% body weight per day) represents optimal use of food resources.

“Edible Sea Urchins: Biology and Ecology” by John M. Lawrence
from Edible Sea Urchins: Biology and Ecology
by John M. Lawrence
Elsevier Science, 2006

People who eat meals with more varied foods, or whose intake in general is more varied, tend to eat more in total.

“An Introduction to Behavioral Economics” by Nick Wilkinson, Matthias Klaes
from An Introduction to Behavioral Economics
by Nick Wilkinson, Matthias Klaes
Macmillan Education UK, 2017
from a ‘little and often’, we are getting to people eating the same amount they would normally eat during a meal, in between the meals.

“Fat China: How Expanding Waistlines are Changing a Nation” by Paul French, Matthew Crabbe
from Fat China: How Expanding Waistlines are Changing a Nation
by Paul French, Matthew Crabbe
Anthem Press, 2010

A common but inaccurate belief is that we expect that the more protein we eat, the stronger our immune system will be, the less we will weigh, and the more muscles we will develop.

“Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach” by Michele Grodner, Sylvia Escott-Stump, Suzanne Dorner
from Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach
by Michele Grodner, Sylvia Escott-Stump, Suzanne Dorner
Elsevier Health Sciences, 2018

The studies comparing reported with observed intakes have shown good validity for this method, although a tendency to underreporting persists, due to some forgotten foods and underestimation of portion sizes.

“Encyclopedia of Epidemiology” by Sarah Boslaugh, Louise-Anne McNutt
from Encyclopedia of Epidemiology
by Sarah Boslaugh, Louise-Anne McNutt
SAGE Publications, 2008

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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22 comments

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  • A song I found resonant with this discussion. https://youtu.be/nLa7TgaEEAE
    “Slow… Slowin’ down…”

    I’m convinced that the last century has been hyper focussed on squeezing every last drop of productivity from the human person, community and our ecosystem to disastrous effect. This is especially evident in our contemporary lifestyle and diet. We are not becoming a healthier civilization on average and it seems to be becoming harder to be a whole person, family and community. I’m so grateful to have found a whole tradition that reintegrates the missing pieces of my Mennonite ancestry and Canadian upbringing. A tradition that has been continuously engaged in humanity’s ills and struggles since the exile of our first parents from the garden. Thank you sisters for providing healthful discussion, tools and community for this pilgrims journey from exile into wholeness and fulfilment!

    “What is all this rushing about… What have we got to prove” but ourselves +

  • I prefer to eat more often coz the glucose levels in my blood is quite stable and I’m not feeling so sluggish
    Txs for the video it explains a lot (don’t have to worry no more)

  • 3 meals a day is more than enough for me, even 2 large meals a day is good for me. I don’t understand people who say they need to eat 6 meals a day. Then they wonder why they’re overweight and fat.

  • Sir, very well explained. Though would like to know what you think of the book ‘Why we sleep?’ By Matt Walker who is a sleep researcher and holds two PhDs and has written a very well researched book on sleep. Its very contrary to what you share in your video. I personally completely agree with Matt Walker.
    PS: big fan of your work and have been a regular reader of your articles in Bhavan’s Journal, since my childhood.

  • What about insulin? You spike your insulation levels every time you eat something which could lead to insulin resistance and weight gain. The more you spike your insulin the higher are the glycogen stores.

  • Great video. However, the more accurate conclusion from these research results may be more meals do not correlate with faster metabolism providing equal amount of total intake. We should keep in mind that, in a real setting, more meals may have mental effects(e.g., makes you think you had a lot of meals hence you consume less food in total naturally) or it makes blood sugar level stable so that less crave for (unhealthy) food.

  • I’m a fan of your straight forward, no bs approach to content. Could you do a video for older guys (I’m 39) who have lifted naturally for years but want to finally try PED’s to counter aging and just get a better overall physique? I’d really appreciate it.

  • I eat breakfast at like 7:20, then a snack (as big as a breakfast tho lol) at around 10:20. I then eat a big meal at around 13:30 and then i snack every now and then on bread with hummus or that kinda food till it’s time for dinner. I honestly eat so frickin much��

  • Isn’t a piece of fruit and nuts considered a meal? I think the misconception with ‘x6 meals a day’ is that ppl think of a meal as a full plate of mum’s best cooked dinner with side servings.
    They should say 3 meals and 3 snacks= 6 servings.
    But then again, I’m no expert.
    Far as I know, it’s all about the calories you eat vs the calories you lose.
    your thoughts?

  • I have a question (or a theory perhaps). If you eat 2500 calories every day for 5 years while training hard and consistently, will you eventually be lean(12-15%bf) since at some point your muscle gains will make 2500 become a deficit. Am I wrong for thinking this will work?

  • I have a question: i eat about 400 kcal a day (I count them), do you think my metabolism will fail? I still work out almost everyday, and have gained muscles from that, I’m scared that I might lose them or my metabolism will worsen. I do eat healthy and consume protein through out the day and after my workout. I have noticed that it’s harder for me to workout (get tired faster) but I’m still able to finish it. I know 400 kcal is not enough for me but it’s really hard to eat more but I’m gonna try to eat 500 a day.

  • As a nurse I agree with everything you’ve said on this video. As a nurse and a person who has exercised regularly since the age of 16; I agree with every video of yours I’ve watched so far. Good sound advice.

  • I feel like I messed up my metabolism. I was at 205 at the end of April, currently 180.6. The past few weeks I have been steady at around this weight, but also started the gym to actually build muscle, so it’s hard to tell if I’m still losing fat but gaining weight in muscle. And I’m eating 1800-1900 no cardio. But the mirror and my visual appearance to me looks like it’s getting leaner. I’m no way lean though. Maybe 18%.

  • Its funny cause even big youtubes like OmarIsuf are still doing this same exact thing, hes finally lean enough to barely see abs and hes eating 1800 calories

  • nice video! I did intermitting fasting for 2 months and I was tracking my calories I was losing very slowly about to 2kg per month then I started eating 5 meals a day with the same amount of calories and I started losing very fast about 3-4 kgs per month! I did not exrcise more or slept more so cant understand why I had better results

  • Thanks for this, great video. I was wondering, it it does not affect the metabolic rate/fat loss, do you know it it has any positive (or negative, or no) effect on the blood sugar levels?

    I’we tried to eat 3 meals + 3 snacks now for a week, together with training for strength 3 times and conditioning 2 times a week. It seams to help with not getting as tired as I use to be, but it’s just been one week so it may be a little too early to say:)

  • A friend sent this video to me for my opinion. I usually hate watching these kinds of videos because they are usually littered with pseudoscience disguised as science (e.g. inappropriately extrapolating meaning from data, etc.). I was very impressed with the objectivity of this video. To the creator, thank you for keeping your opinion out of the equation—opinions have no place in science. Very well done!

  • typically, it all depends on the person, some people are not big eaters, so haveing 5 small meals is fin, others may be big eaters so 3 meals is fin,. so ya

  • Thx for your great job bro you make it simple to understand by analyzing lots of studies and debunk all those bullshit myths we need more people like Jeff nipard and you As a kid I used to read all those magazines written by fitness “experts” writing a lot of shit and unesearrly crapping my head with all that shit and now Im fuckin pissed of coz of those morons who think they’re smart coz I wasted a lot if time energy and was just a slave following all that shitty advice in those magazines believing everything what’s there it’s true (tho often those experts contratdict each other and are on juice)Fuck them I wish they kill themselves for my (and others)wasted time energy and stress

  • Each time you eat you spike insulin. If you eat a lot of carbs or mix carbs with protein or fat, the insulin spike will be even higher. Insulin is a master hormone which means it will dominate over other hormones as long as it is present which is very bad for your body in the long run. When insulin levels are high, the body signals back to the pancreas that something is wrong, that the insulin is not getting into the cells and then the insulin levels rise even higher. This is bad for the body in the form of insulin resistance and can also wear out and even kill the cells inside the pancreas that make insulin. This is all why intermittent fasting and keto are so successful…. They give the body a break from insulin spikes and so everything else in the body can balance back out, meanwhile then insulin can return back to normal function. I was personally pre-diabetic until I switched back to intermittent fasting with one meal a day and am slowly healing my body and insulin resistance is fading.

  • So if larger meals burn more calories, what about one meal per day? I’ve heard of individuals taking this route and seeing benefits.

  • the only reason I think this 6 meals a day bullshit came about is competitive bodybuilders who need to have that high amount of intake didn’t particularly want to sit through perhaps 3 meals which would have been a lot of food so made more sense to spread it out a bit so it’s a bit more manageable. What should matter for is the daily nutrient intake you need for your goals which is most important, if you aren’t meeting it then not going to be as effective. If you can do it in 3 meals then doesn’t make a lot of sense to do 6 especially if you work during the day and can’t necessarily take time out to eat all the time. I only have 3 meals a day and i’m building muscle and reducing fat effectively, have plenty of energy and don’t suffer hunger issues, so no reason to add another 3 redundant meals which I’m effectively wasting money. Start at 3 and if you don’t feel you’re getting results or can cram in the nutrients then add another meal timing.