What Should Be The Interval Between Meals?
In this blog post, I will discuss the interval between consecutive meals to increase the efficiency of fat loss.
This, not some regular post in which I talk about how you should workout to get rid of fat but in this post, I will try and bust the myth that eating 5 to 6 meals a day can help boost our metabolism and reduce body fat.
I will first talk about how long it takes to digest the food and then discuss what happens when we make our bodywork longer without food.
Regardless of where you look, you will see somebody making wild claims in regards to what apple cider vinegar can bring to your health, beauty, and home. A few claims are anecdotal and they have not been backed by scientific evidence as yet. However, numerous different statements about apple cider vinegar have been scientifically tested as well as supported.
Different Phases of Digestion
Digestion starts in the mouth where our saliva breaks down the food for quicker processing of the food by the body. Then with the help of the esophagus, the food travels down to our stomach.
When it reaches the stomach, the food is then mixed with acid and enzymes which breaks it down to a liquid or paste. It then travels to the small intestine where most of the absorption of nutrients takes place. The digestive enzymes from the pancreas make the process of digestion quicker and more efficient by breaking down fats, protein, and carbohydrates.
It depends on factors like what you eat, the amount of plant-based food, fats, carbs. So to tell exactly how much time it takes for digestion is not possible. But, it is known that the absorption of food starts after two hours. This leads us to the next portion of my discussion.
Insulin and Glucagon
While the pancreas is responsible for synthesizing important enzymes it also releases insulin in response to the food we consume. The main function of insulin is to stabilize the blood glucose levels and help in the absorption of nutrients by the body. It makes sure that you absorb amino acids from protein, fatty acids from the fat you consume, and sugar from carbs. So, the belief that insulin levels rise only when people consume high carbs is a myth.
Insulin is always secreted when we are eating. So, when we constantly eat, we make our pancreas secrete more and more insulin. And this results that our body absorbs more and more nutrients constantly. Now, this might seem to be a good thing but if you are willing to lower the fat percentage of your body you might not want your body to constantly absorb nutrients but tap into the unused nutrients in the body that has been stored before. When you burn stored fuel sources you ultimately lose fat and look and feel better. When we are constantly eating, we raise the insulin levels and we start feeling bloated.
However, this can be fixed with the release of glucagon from the pancreas. Glucagon is also a hormone released in the pancreas and can be considered the counterpart of insulin. The main function of glucagon is to break glycogen to glucose in the liver. And it helps in converting the stored nutrients like fat in the body to fatty acids so that it can be used by the body for energy. So, if we want to use stored fat we need to maintain a balance between insulin and glucagon. For the glucagon to be released the insulin levels should be dropped. And if we keep eating constantly we never get the chance for the pancreas to secrete glucagon. And we never use the stored fat as an energy source.
Calories in Calories out
People these days have this notion that to lose fat you only need to focus on a calorie deficit. Which is partially true but partially wrong. Now, being on a calorie deficit diet will help you lose weight but you never know if you will lose muscle weight or fat weight. And trust me you don’t want to lose muscle weight. This is where things get little tricky. So, I decided to take a look over some studies done and I found a
very interesting study published in 2014 in a journal named Diabetologia.
This study was done on 54 participants including men and women. They went through two different diets B2(two meals a day) and A6(6 meals a day). Half of the participants were randomly selected for the B2 regimen and the half for the A6 regimen. It was noted that after 8 weeks those who were allocated in the B2 regimen lost 8.1 pounds of weight as compared to those who were following the A6 regimen who lost only 5.7 pounds. Now, things got more interesting when it concluded that the B2 regimen resulted in a greater reduction in HFC(Hepatic Fat Content, which is an indicator of the fatty liver).
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