Lean Habits For Lifelong Weight Loss - 1 Flashcards
What is the recommended number of meals per day without snacking?
3 or 4 meals per day
This approach focuses on eating three evenly spaced meals over a twelve-hour period.
What should you not consume between meals?
Snacks
All food counts as snacks, including any beverage with significant calories.
What is important to allow your body when adjusting to a new meal schedule?
A few days to adapt
Initially, you may feel transient hunger at the usual meal times.
What hormone surges in anticipation of food?
Ghrelin
Ghrelin is associated with hunger and is produced when the body expects food.
What may be necessary for individuals who exercise intensely after their evening meal?
A shake or snack
This is to ensure post-workout nutrition before going to bed.
What can help manage hunger when there is a long gap between meals?
A midafternoon feeding
This is especially useful when the gap is seven or more hours.
What should be ensured when planning a fourth meal?
- Lunch is appropriately sized
- Midafternoon meal allows for hunger before dinner
This helps prevent excessive calorie intake.
Is it acceptable to have a different number of meals on weekends?
Yes
Some may find three meals work best on weekends while four may suit weekdays.
What is key to the success of any nutrition plan?
Satisfaction
A satisfying eating pattern is crucial for adherence to the plan.
What does eating three satisfying meals help achieve?
Fat loss without constant hunger
This allows individuals to eat until satisfied.
What has research shown about between-meal snacking?
It adds excess calories without improving satiety
Even healthy snacks can lead to increased calorie intake.
What was the main finding of the 2012 study on meal frequency?
Three meals were more satisfying than fourteen meals
Men reported less hunger and more fullness with fewer meals.
What happens to ghrelin levels when eating three times a day?
Ghrelin levels are significantly reduced
This is favorable for metabolic health.
What does frequent eating fail to provide?
Metabolic benefits
It leads to higher calorie intake and less satisfaction.
What did the 2013 study find about high-sugar, high-fat snacks?
They caused weight gain and decreased serotonin transporter activity
This suggests negative effects on body weight regulation.
How can eating three or four meals help with hunger cues?
It can help reset hunger and fullness cues
This leads to a metabolic shift toward burning more fat.
What symptoms may indicate metabolic inflexibility?
- Hypoglycemia
- Sudden feelings of needing to eat
- Dizziness, nausea, coldness, or crankiness
These arise when the body struggles to switch fuel sources.
What is the benefit of long intervals between meals?
It allows the body to enter a fasting state
This state is crucial for fat-mobilizing and fat-burning processes.
How does the body switch fuel sources?
From carbohydrates to stored fat
This switch helps maintain steady blood sugar levels.
What is the recommended approach for someone experiencing low blood sugar regularly?
Gradually train the body to go longer between meals
This enhances the ability to burn fat for fuel.
What adaptation occurs when the body switches from using carbohydrates to using stored fat as fuel?
Keeps blood sugar steady
Glucose is slowly released from liver stores for brain use.
What may indicate that your muscles and liver are not efficiently switching to oxidizing fat?
Regular episodes of hypoglycemia or low blood sugar
This inefficiency can lead to difficulty in burning fat for fuel.
What is the recommended solution for improving the body’s ability to burn fat for fuel?
Gradually train your body to go longer between meals
What happens when you eat between meals or less than three hours apart?
Shifts metabolism back toward carbohydrate burning
This primes the body to store excess calories as fat.
