Snacking for Fat Loss? How to Optimize Your Eating- Thomas DeLauer
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hey guess what you don’t have to eat six or seven times per day anymore you don’t have to eat every two hours so if I asked you what the biggest fall off reason is for people when it comes to adapting a new form of diet or trying to adhere to some kind of healthy eating pattern is what would you say well I will tell you from my experience and also from a lot of surveys that I’ve conducted that the biggest issue is having to eat frequently it’s cumbersome it looks like a lot of meal prep it’s kind of a pain in the rear but additionally it makes it look like you’re eating a ton of food and you look at even smaller meals spaced out throughout the day over the course of six or seven meals when you look at the big picture it looks like a ton of food so I want to explain in this video how eating every two or three hours is a flat-out myth now I will say right on the front end so you don’t get upset with me if you’re an athlete things change and I’ll explain that later in the video but by and large if you’re trying to boost your metabolism you don’t need to be eating every two or three hours to do so let me explain a little bit on why simply put when we eat constantly we are not allowing our bodies to ever thrive on stored sources of energy ie body fat now when we look at it really logically why would our ancestors ever want our bodies to adapt to burn muscle for fuel you see our ancestors used to go sometimes days hours months weeks whatever without a lot of food well it wouldn’t make sense for us to evolve in such an inefficient way where every time we lacked having a meal we broke down muscle tissue because that’s the main reason that they say we need to be eating every two hours is to make sure we don’t break down muscle which is important for our healthy metabolisms well it’s just not the case there’s a lot of other things that come into play there you see when you go without food your body has a chance to deplete the resources that are readily available ie the food that you just ate so let me give you an example let’s say you just ate lunch you have some forms of carbohydrates fats and proteins flowing through your bloodstream there’s going to be a certain amount of time where your body is utilizing that food in your bloodstream it has to use its existing stores before or it can ever start to tap into reserved stores so you have a lot of food you have to work through now if you’re consistently eating every couple of hours you’re constantly keeping that fuel tank full where you’re never getting to tap into those reserves so you’re never giving yourself the option to actually burn body fat for fuel I’ll explain it in another way as well when you eat frequently your body secretes insulin well every time you eat your body secretes insulin and a common myth is that insulin is only secreted when you consume carbohydrates that couldn’t be further from the truth insulin is secreted when you eat just about anything in fact protein is extremely insulin and genic so whenever you consume any food your pancreas secretes insulin while that insulin shuttles the carbohydrates it shuttles energy and food into storage so if you’re constantly eating then your insulin levels are constantly elevated and when your insulin levels are elevated it keeps you from burning fat but another thing that elevated insulin levels end up doing is they end up slowing down the process of enzymes and those enzymes usually break down fatty acids into energy they break down the components of our tissues and the components of our food that allow us to burn fat so we don’t want these insulin spikes going constantly additionally this is a strain on the pancreas pancreas isn’t designed to be cranking out insulin constantly and you can compare us the horses you could compare us to grazers but the thing is we are biologically so different we don’t have four stomachs we don’t have the same insulin activity that those animals do our pancreas is aren’t designed to constantly pumping out insulin and what happens is eventually just like anything just like your liver is going to get exhausted if you’re constantly drinking alcohol your pancreas is going to get tired of secreting insulin and after years and years of doing that it’s going to get lazy at it and it’s not going to be as efficient at producing it when you stop producing insulin or you slow down the production of insulin your blood sugar remains high all the time and you can actually become diabetic so you have to exercise a lot of caution there now while we’re on the topic of insulin let’s talk a little bit about something called glucagon now I know I’m getting a little sciency for you but I do a decent job of breaking it down you see once you have a secretion of insulin your blood sugars going to slowly start to drop well as your blood sugar starts to draw that triggers the release of something called glucagon and glucagon basically tells the liver to start releasing fatty acids it convinces the liver that okay now blood Sugar’s low now we need to start utilizing fatty acids well when this happens that means the body is running on fats and ketone bodies that is where you start to burn fat so that insulin glucagon TYIN is very very important and if you’re eating constantly they don’t communicate as well with each other lastly I want to talk about the thermic effect of food I want to debunk this giant myth because what people will tell you is that by eating food you are increasing your metabolism by way of thermogenesis this is true when you consume food you do have an active thermogenesis which means your core body temperature elevates to digest food now the theory is that if you’re eating frequently you’re constantly keeping that temperature elevated you’re raising your poor body temperature well the thing is that thermic effect of food isn’t rated on every time you eat it’s rated on the quantity of food as doesn’t mean go out eat a bunch of food but basically if you eat six small meals you’re thermic effect after each meal not only be 5% but if you eat three bigger meals that thermic effect after each meal is 10% so you actually get the same amount of thermic effect for thermogenesis from eating large meals throughout the day as you would eating small meals more often throughout the day so it really is completely irrelevant when it comes down to it what you have to factor in is what works best for you and what provides the least amount of stress to your diet into your day now if you are an athlete you do need to maintain what’s called a positive nitrogen balance which means you want to keep the level of nitrogen in your blood high enough so your body never wants to start breaking down protein if you’re doing a lot of resistance training you’re a little bit of an exception because you’re breaking down muscle fibers all the time and yeah you want to keep those amino acid levels a little bit elevated in the body now remember that stress plays a very big part in this and if you’re stressing yourself out elevating your cortisol levels over the fact you have to consume six or seven meals throughout the entire workday there is a very good chance that the stress that you’re putting yourself through is far superseding any positive effect that you would get by eating those meals frequently so in short relax eat healthy eat wholesome pay attention to the main big-picture components of your diet and your health as always I’ll see you in the next video and thanks for watching
This Post Was All About Snacking for Fat Loss? How to Optimize Your Eating- Thomas DeLauer.
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Snacking for Fat Loss? How to Optimize Your Eating- Thomas DeLauer
Advice for ages has been to eat many small meals throughout the day to keep your metabolism up – this notion has come under scrutiny with recent studies and improved understanding of how our bodies work.
It was believed that if we didn’t eat all the time, our bodies would break down muscle for energy and our metabolism would drop.
Studies on how frequently to eat are fairly sparse with many of these studies containing very few subjects. While constant grazing may help to quickly develop children, this strategy is unlikely to work as well with adults (2)
Our bodies are trained to do what we ask them to do – if we feed our bodies continuously, they will burn this available source for energy.
Think back to our ancestors – we had to go periods of time between finding food when hunting and gathering. Why would our bodies evolve to burn muscle during periods of little food when they could burn fat?
When we eat constantly we are not allowing our bodies to burn what we want to get rid of – fat!
The idea is to go without food for a period of time so that you deplete your immediate energy sources, ie your blood glucose and liver glycogen stores, so your body is forced into fat-burning mode.
When you eat constantly:
-Your body continuously releases insulin
-This insulin stores sugar
-This makes it so your body does not release other enzymes to create sugar to break down fat. We want to change this process so that your body turns to its rich fat energy stores, leaving you feeling and looking great.
Eating every 2-3 hours strains your pancreas. Your pancreas releases insulin when you eat, and following eating it needs to rebuild insulin for your next meal. Insulin remains in your blood for about 2-3 hours after a meal, and if you eat again right away your pancreas never has a break from working to produce more insulin. Over time this leads to the pancreas not being able to release sufficient insulin, which can lead to type 2 diabetes (3).
Glucagon and insulin – glucagon and insulin work together in a balancing act. When blood sugar levels drop, glucagon tells the liver to release stored glucose to maintain blood sugar levels. This is when fatty acids and ketone bodies are released, which equals fat burning (3).
Insulin and glucagon cannot be present at the same time, so if we are always eating and always have insulin in our blood, glucagon doesn’t have the chance to kick start fat burning (3).
Eating Less Frequently
Fasting has been shown to have many benefits, including reducing obesity, asthma, arthritis and hypertension. In rats it has been shown to have additional benefits, and it is likely to also have further benefits in humans (1).
Constant grazing is new in terms of our history. Our ancestors would have frequently eaten only one meal per day, or even gone days without large quantities of food (2).
It is a good idea to space out dinner and breakfast by around 12 hours to gain benefits from your nighttime fasting.
Eating three meals in a day is ideal. It keeps your insulin levels where they ought to be and doesn’t leave you hungry. If you do intermittent fasting many will have the problem of overeating or eating foods that they should not be eating when they get very hungry, or not eating enough calories if the window of eating is very small.
It is important to note that if you’re an athlete and eating multiple meals, it is a bit different, simply because you’re looking to keep a positive nitrogen balance (protein).
1. Fasting: molecular mechanisms and clinical applications
2. The need for controlled studies of the effects of eating frequency on health
3. Meal frequency
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