j****y
发帖数: 1714 | 1 The idea that you should eat many small meals throughout the day in order to
“keep metabolism high” is a persistent myth that doesn’t make any sense.
It is true that eating raises your metabolism slightly while you’re
digesting the meal, but it’s the total amount of food that determines the
energy used, NOT the number of meals.
Small Plate of Pasta
This has actually been put to the test and refuted multiple times.
Controlled studies where one group eats many small meals and the other the
same amount of food in fewer meals show that there is literally no
difference between the two (27, 28).
In fact, one study in obese men revealed that eating 6 meals per day led to
less feelings of fullness compared to 3 meals (29).
Not only is eating so often practically useless for most of the people out
there, it may even be harmful.
It is not natural for the human body to be constantly in the fed state. In
nature, we used to fast from time to time and we didn’t eat nearly as often
as we do today.
When we don’t eat for a while, a cellular process called autophagy cleans
waste products out of our cells (30). Fasting or not eating from time to
time is good for you.
Several observational studies show a drastically increased risk of colon
cancer (4th most common cause of cancer death), numbers going as high as a
90% increase for those who eat 4 meals per day compared to 2 (31, 32, 33).
Bottom Line: There is no evidence that eating many small meals throughout
the day is better than fewer, bigger meals. Not eating from time to time is
good for you. Increased meal frequency is associated with colon cancer. |
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