The document discusses how often one should eat meals and snacks throughout the day. It summarizes research finding that eating 5-6 smaller meals spaced every 3-3.5 hours aids in weight maintenance and loss. For weight loss specifically, meals need to be portion controlled and consist of healthy, low calorie foods. Eating smaller meals more frequently helps regulate hunger and prevents overeating while also optimizing the body's ability to use protein for muscle gains. The conclusion is that for general health and weight goals, eating 5-6 smaller, low calorie meals per day spaced 3-3.5 hours apart is recommended.

1. teamsteverhyner.com http://www.teamsteverhyner.com/how-often-should-i-eat/
Steven L.
Rhyner
How Often Should I Eat?
How Often Should I Eat? Let’s face it, since the dawn of man
the rule for consumption of food was simply to eat to survive. Well
our modern society and lifestyle has changed and flipped that
simple process.
Obesity rates continue to grow and will be affecting more than
two-thirds of Americans in the next 5-10 years, according to the
Centers for Disease Control and Prevention. So you can see the
simple rule has flipped and it appears that humans survive so
they can eat.
Through the years we have seen nutrition and diet science, and
programs change their design about what foods best suit our
needs as a society, but you don’t hear about when to eat. The
question that seem to arise most often is “How Often Should I Eat?”
The most popular approach to the question of How Often Should I Eat for general health and weight maintenance has
been to spread calories throughout the day by consuming 5-6 smaller meals. The concept of doing this method is that
you are most likely to feel less hungry at any particular time, and in turn you will not be apt to over indulge or eat in
excess.
A study found in the Journal of the Academy of Nutrition and Dietetics, shows data on this approach. It states that
people who were of their ideal weight and able to maintain their weight reported eating more often than individuals
who were overweight and obese.
HOW OFTEN SHOULD I EAT?
The overall hypothesis is eat small meals and snacks spread out every 3- 3 ½ hours from the time of breakfast. This
proves to keep you sustained which avoids greater levels of hunger, and will limit overeating. Therefore control of
caloric intake and, ultimately control of body weight.
Though we know that eating throughout the day with 5-6 smaller meals can benefit for weight maintenance, how does
is measure up for weight loss.
According to a study done by Circadian Biologist Ph.D. Amandine Chaix, consuming meals 5-6 times throughout the
day can aid in weight loss, but it needs to be meals that are healthy and portioned appropriately. It was found that if
the foods were high-fat, sugar or highly processed that the individuals still became obese. The complete findings
found that those fed in the 9-12 hour window with 5-6 smaller meals that were portioned and low in processed, high
fat, and high sugar were leaner. “So, already being obese and switching to time-restricted feeding with healthier foods
and portions, does create weight loss. That is powerful.” Chaix said.
The research of meal timing shows further benefits in addition to those who want to lose weight and maintain their
weight, especially as it relates to the consumption of protein.
When spreading the protein consumption throughout the day in smaller doses the body is able to assimilate and use

2. the protein for greater gains and recovery of the muscle tissue. This can help maintain muscle loss during weight loss,
and through the aging process.
HOW OFTEN SHOULD I EAT?
The answer is 5-6 smaller meals per day. Spaced out every 3-3 ½ hours after the consumption of breakfast. Though
you must also keep in mind that for weight loss and maintenance the number of calories at each meal and throughout
the day still plays a very large role in this process.
If you are trying to lose weight, you need to consume smaller meals spread throughout the day, create a calorie
deficit through portioned meals, and exercising appropriately 5-6 times per week. If you need assistance in
implementing a meal plan and exercise regimen that will keep you eating throughout the day and exercising
appropriately, Beachbody’s 21 Day Fixcombines all of this in one package and you get a FREE Coach to help keep
you on track and motivated.
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