How to Time Your Meals for Max Fat Loss- Thomas DeLauer
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how long should you wait between meals for the maximum fat loss effect this isn’t a video to just tout the benefits of intermittent fasting this is a video to help you truly grasp what is happening inside the body when you wait a specific length of time between meals you see we have been conditioned to believe that we constantly need to be eating we’ve been told for years that eating six or seven meals per day is the way to boost our metabolism and beyond that we’ve just have it ingrained in our minds that we should be eating three square meals per day with the occasional snack well the reality is a lot of this came to be just from the advent of artificial light honestly it’s changed how we look at things over the last couple of hundred years it’s changed how we eat it’s changed our eating patterns and it’s changed how frequently we have access to food anyhow I’ll explain all of that when I go into detail in the physiology of how much time you need between meals hey if you haven’t already make sure you hit that subscribe button so you can get new videos every single Tuesday every Friday and every Sunday at 7 a.m. Pacific time and also hit that little Bell icon so you can turn on notifications so you can hop on the live broadcast and ask your questions whenever you see that little notification pop up so in this video I want to break it down into three parts I’m gonna break it down into how long it actually takes to digest food so we have sort of a mechanical understanding of things then I’m going to talk about the insulin and the glucose on process within the body so I’m gonna talk about it from sort of a hormonal standpoint then I’m gonna talk about it from the adaptive stress and the bio energetic component like what actually happens when you condition your body to be used to going just a little bit longer without food again not even necessarily fasting just extending the periods of time between your actual meals so let’s start with how long it actually takes to digest so we have to look at the six phases of digestion okay the first phase is the simple one the chewing process okay then we move into the swallowing and the esophagus portion then we move in to the stomach and the churning and the stomach acid hydrochloric acid portion then from there we move into the small intestine where further absorption occurs then we move into the large intestine where a little bit more absorption occurs and basically the process of elimination begins and then finally lastly elimination okay this mechanical process believe it or not doesn’t have too much to do with how long we should wait in between meals it has more to do with the hormonal response and the adaptive stress response more than anything but if we know how long it takes to digest food it does give us a little bit of an indicator of what we should be watching for here’s the thing when it comes down to the absorption when it comes down to the digestion everyone varies quite a bit it all depends on a number of different things what you’re eating how much plant food you’re eating how much v you’re eating how much fat you’re eating so it’s not easy to say that it takes X amount of time for you to metabolize a certain amount of food but we do know generally speaking it takes about two hours before actual absorption starts now that doesn’t necessarily constitute how long it takes to get the glucose and the energy but it does constitute how long it takes to start absorbing actual nutrients and getting true nutritional value from the food so what does this have to do with how long you should wait well it kind of leads into the next portion which is where I want to talk about insulin and glucagon so when we look at insulin insulin is a hormone that is secreted by the pancreas that is a response to any kind of food that we’re consuming okay whether it’s proteins whether it’s fats whether it’s cars we still have an insulin response insulin is the absorptive hormone and it flips the absorptive switch in your body so it makes it so your body can absorb nutrients it’s making it so that you absorb amino acids from protein it’s making it so that you absorb sugar or glucose from carbohydrates and it’s making it so that you utilize free fatty acids from the fats that you consume so it does have an effect on more than just carbohydrates people think insulin is only an elicited response when they have a high glycemic are not the case there’s always present whenever we’re eating so the short answer is if we’re constantly eating we’re constantly an absorptive face which isn’t necessarily what we want right we want our body be able to tap in to fuel sources that we already have stored so that it burns them so we ultimately burn fat and look better and feel better but if we’re constantly eating we’re constantly spiking our insulin and this is causing quite an issue so to understand this further we have to look at insulins counterparty okay its counterpart is going to be glucagon glucagon is in essence the opposite of insulin you see whenever we eat food and we have this spike in insulin it starts about 15 minutes after we consume and it ends up peaking around an hour hour and 15 minutes after we consume some food but once it starts to fall we have a subsequent increase in glucagon and glucagon since it’s the opposite of insulin is the opposite of absorptive it tells the body to release the glycogen from the muscles to release glucose into the bloodstream for energy it tells the fat cells to turn into free fatty acids to be used for energy if you’re on a keto diet or a low carb diet this is exceptionally important we really want glucagon because it’s gonna trigger the fat cells to turn into free fatty acids to turn into ketones but that’s a story for another day so what we do want is we want the proper ratio of insulin to glucagon and if we’re constantly eating we’re eating three square meals and we’re snacking we’re never giving glucagon a chance to actually elevate therefore we’re never getting a chance to tap into what we have stored so in essence it’s less about insulin constantly being on and more about the absence of glucagon and this is where we can probably insert all the stuff from all the haters and all the people that are gonna say that’s all about calories and calories out and insulin doesn’t matter the fact is calories in calories out do matter and simply put if your calories out are more than the calories in you’re going to lose weight but are you going to lose fat weight or are you just going to lose weight you see that’s where things get a little bit tricky and that’s where hormones ultimately end up the tiebreaker so that’s where I like to use a little bit of science to be a true legitimate tiebreaker here so this study was published in the journal and diabetic ax okay and this study took a look at two groups each group was on a restricted calorie diet okay each group consumed the same amount of calories in the same amount of macros the same amount of proteins fats and carbs one group consumes six meals per day traditional healthy eating the other group consumed only breakfast and lunch but again their macronutrients were the same and their overall calories were the same both groups were in a caloric deficit so we wanted to rule out the fact that yes of course they’re gonna lose weight they’re in a caloric deficit so they’re both losing weight but which one’s gonna lose more in the way of fat and which one’s gonna have more of an added health benefit so what they found is that the group that was eating two meals per day ended up having a lot more success overall in fact that group ended up losing 8.1 pounds overall whereas the six meal a day group ended up only losing 5.7 pounds again they both lost weight but one group lost more weight so here’s where things get interesting when it came down to HFC hepatic fat content basically the indicator of a fatty liver the results were pretty cool they found that the group that was only eating two meals per day had a reduction in fatty liver of 0.04 whereas the group that was consuming six meals per day still had a reduction but only at 0.03 that doesn’t sound like much because of small numbers that’s a 25 percent Delta a 25 percent difference pretty darn cool okay then when we look at fasting glucose of course that downregulated so that’s something that we could have expected it’s still pretty cool and then additionally insulin sensitivity increased when insulin sensitivity increases it means that when you do spike your insulin you’re going to absorb more nutrients meaning you’re gonna have more control over the effect of the food when you eat it so now that we know that spacing your meals out a little bit is great for body composition let’s look at it from a different perspective in terms of how it can affect you long-term – you see this is called bioenergetics bioenergetics is how your body actually utilizes energy and again you can insert all the people and all the testimonials that are saying that calories in calories not matter but if you change your bioenergetics and you allow your body to utilize fat more obviously that’s better so what happens when we space our meals out even if we’re not fasting is we have changes in the mitochondria we have changes in how the mitochondria actually utilizes energy the mitochondria is the energy powerhouse inside of a cell and it processes nutrients and if we can convince the mitochondria to utilize fat more frequently through going through periods of fasting or even just time restricted eating at all we can put ourselves in a long-term positive situation where our body’s preferentially utilize fats for fuel even in the presence of carbohydrates proteins and fats altogether additionally we have the transition of white fat into brown fat as well brown fat is metabolically active we have white fat and we have brown fat in our bodies brown fat good white fat bat brown fat actually increases thermogenesis so if we have these changes that occur from just facing our meals apart you can see that even then when we don’t space our meals apart we have a long-lasting effect from the time period in which we did space our meals apart so even if it’s not a permanent change if you go through a period of time where you can train yourself to even just have breakfast and lunch or just breakfast and dinner or heck even breakfast lunch and dinner but without the constant grazing the constant snacking that we have ingrained in our minds you can see a big powerful benefit so you’re probably wondering exactly how long should you wait I would honestly say five to six hours between meals no more there’s three hour stuff forget about breakfast lunch and dinner forget about your clients forget about all the professionalism that we have to worry about constantly trust me I’ve been there I’ve been in the private equity world I’ve been in that world and people don’t care if you stand your ground on what you want to do with your life so eat breakfast eat dinner eat dinner at 3:00 p.m. who cares it’s your body and it’s your chance to take control of it so as always keep it locked in here in my channel if you have ideas for future videos make sure you put them in the comment section below see you soon
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Study – 2 Meals vs 6 Meals per Day:
I chose this study as historically many health experts advise people looking improve their weight management/health to divide up their daily meals into 6 smaller meals in order to reduce cravings, stimulate metabolism, etc., which has now been proven to be bad advice as this study proves:
Published in the journal Diabetologica, researchers found that eating 2 larger meals a day (breakfast and lunch) is more effective than 6 smaller meals in a reduced-energy regimen (for patients with type 2 diabetes)
The study compared the effect of six (A6 regimen) vs two meals a day, breakfast and lunch (B2 regimen), on body weight, hepatic fat content (HFC), insulin resistance and beta cell function.
Researchers assigned 54 patients with type 2 diabetes, both men and women, age 30–70 years, to follow two regimens of a hypoenergetic diet (below normal, caloric restriction), A6 and B2, each for 12 weeks. The diet in both regimens had the same macronutrient and energy content.
– Body weight decreased in both regimens, more for B2 (-5.07 lbs for A6 vs −8.1 lbs for B2)
– HFC decreased in response to both regimens, more for B2 (−0.03% for A6 vs −0.04% for B2)
– Fasting plasma glucose and C-peptide levels decreased in both regimens, more for B2
– Fasting plasma glucagon decreased with the B2 regimen, whereas it increased for the A6 regimen
– OGIS (oral glucose insulin sensitivity) increased in both regimens, more for B2 – No adverse events were observed for either regimen
Published in the Journal of Translational Medicine – Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males
34 resistance-trained males were randomly assigned to a fasting [referred to time restricted feeding (TRF)] or normal diet group (ND)
TRF subjects consumed 100% of their energy needs in an 8-hour period of time each day, with their caloric intake divided into three meals consumed at 1pm, 4pm, and 8pm – the remaining 16 hours made up the fasting period. Subjects in the ND group consumed 100% of their energy needs divided into three meals consumed at 8am, 1pm, and 8pm. Groups were matched for kilocalories consumed and macronutrient distribution and subjects were tested before and after 8 weeks of the assigned diet
After 8 weeks, a significant decrease in fat mass was observed in the TRF group (−16% vs −2.8 % in ND group), while fat-free mass was maintained in both groups (+0.86 vs +0.64 %) – muscle area of the arm and thigh, and maximal strength were maintained in both groups. Blood glucose and insulin levels decreased significantly only in TRF – also in the TRF group, adiponectin increased, leptin decreased (but this was not significant when normalized for fat mass) No significant changes were detectable for lipids, except for a decrease of triglycerides in TRF group. Markers for inflammation (TNF-α and IL-1β) were lower in TRF at the conclusion of the study as compared to ND – note that IGF-1 & T levels did drop in the fasting group.
1) Meal frequency and timing in health and disease. (25, November). Retrieved from
2) Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study. (n.d.). Retrieved from
3) Meal frequency and timing in health and disease. (25, November). Retrieved from
4) Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study. (n.d.). Retrieved from
5) How Long Does It Take To Absorb Nutrients From Food? (2017, September 19). Retrieved from /