Consider this: Most people eat three full meals and have one to three snacks each day. At an average of five feedings per day, that’s 35 meals per week! Thirty-five opportunities to keep your body on track toward improved health, fitness and longevity. Thirty-five opportunities to keep your body in a fat-burning state. Each time you eat, you can choose to take another step toward your goals or take a step backwards. In the following article, we’ll take a look at how the foods you choose to eat affect your ability to burn fat.

Fat Burning and Calorie-Counting

The benefit of simply cutting back on calories is a controversial topic. At one time, scientists believed we could count how many calories we burn, count how many we eat, and make accurate assumptions about how much weight we could lose, gain or maintain. They knew a pound of fat contained 3500 calories, so they assumed an individual could lose a pound of body fat per week by eating calories less per day than he or she burned. Our bodies are complicated systems. We don’t burn the same number of calories all the time, and the type of calories we eat play a role in our ability to burn them. Our bodies also adapt to the amount of calories we typically take in, so in the long-term, simply cutting back on calories is not sufficient for long-term weight loss.

That said, there are some benefits to calorie reduction. Studies show, during the first couple of weeks on a low-calorie diet, there is an increase in fat burning, regardless of the makeup of the diet.  That means at least for a couple of weeks, any type of food can be eaten, as long as the total calories are low enough, and individuals should see a reduction in body fat. People may get by in the short-term by eating 100 calorie snack packs, frozen meals and other “diet” foods. Unfortunately, it seems weight loss cannot continue long-term by simply cutting back on calories. After a couple weeks on a low-calorie diet, the body learns to adapt to the lower energy intake by reducing the energy it burns. People may become less active, their hormones may lower the production of energy, and food cravings may increase.

Fat-Burning and the Macronutrients

The E-Book Eat Well. Live Well. (found on the National Weight Loss Page) discusses the macronutrients in more depth than we’ll cover here. Carbohydrate, protein and fat make up the majority of the energy in the foods we eat each day. Alcohol can add additional calories, but we’re not going to cover alcohol in this article.

If you’re diet still contains a lot of processed carbohydrates, the good news is small steps in the right direction seem to have very positive outcomes. Shifting the diet from easily processed starches such as potatoes, white rice and bread, to carbohydrate sources containing higher amounts of fiber can enhance fat utilization. We’re bombarded with the promotion of whole grains in our diet. The research does show that if your diet is heavy in processed carbohydrates, replacing those foods with whole grains can support weight loss. However, it doesn’t mean a diet high in carbohydrates, whole grains or not, is better than one with more moderate levels. Many people must also be conscious of gluten in the diet, so the type of complex carbohydrates can also be important.

The amount of each of the macronutrients in the diet plays a role in whether we burn fat, carbohydrate or even protein (muscle) during daily activity. Studies show when two diets are compared side-by-side, the diet made up of a higher percentage of carbohydrate shifts the body’s energy expenditure toward a higher percentage of carbohydrate. Basically, eating more carbohydrates makes the body burn more carbohydrate.

Changing the diet to a greater percentage of fat and reduced carbohydrate makes the body burn more fat. That doesn’t mean “just add more fat to the diet.” If an individual is going to start incorporating more dietary fat, such as olive oil, nuts and nut butters, coconut oil or organic butter into the diet, other carbohydrate sources may need to be taken out. Studies show that when the diet makeup (carbs vs. fat) is modified to increase the percentage of one or the other, it can have long-lasting effects. As long as meals throughout the day are consistent in macronutrient intake, the changes in fuel utilization are seen around the clock, even when individuals are sleeping. This is important because that bedtime snack can provide just enough carbohydrate to keep your body burning sugar instead of fat for several hours through the night.
Studies on higher-protein diets and their effect on weight loss and fat utilization have typically shown when dietary protein is increased, it supports weight loss and increases fat utilization. There are several possible reasons for this, which are outlined in The Power of Protein.

When looking at all three macronutrients and their effect on fat-burning, it appears a reduced-calorie, moderately reduced-carbohydrate, moderate fat and higher-protein diet could be especially effective at helping the body burn more fat. A “reduced-carbohydrate” may be as much as 40% of total calories to as little as 20%, depending on the individual.

Meal Frequency and Fat-Burning

Another long-held belief about nutrition is more frequent meals increase metabolism and keep the body burning more fat. The truth is that there is little evidence to support this theory. Some initial studies showed an increase in metabolism following each meal, which is a result of the energy required to digest the foods we eat. Metabolism typically increases after each meal, so it was thought that the more often people ate, the higher they’d keep their metabolism. In truth, the metabolism is elevated by the same number of calories when the same amount of food is eaten over the course of three meals or five. Metabolism is elevated to digest the food, not just because someone eats.

That doesn’t mean there isn’t some benefit to eating more frequently. As people attempt to increase their intake of vegetables and lean proteins, it may be easier to spread the food out over four or five, or even six meals. It may also be beneficial for keeping hunger at bay. However, one of the biggest mistakes people make about meal frequency is when they feel they must eat every few hours, they justify a trail mix bar, sweets or other processed carbohydrates because they think they have to eat to keep their metabolism from slowing down. For the purpose of weight loss, meal frequency is not as important as eating the right foods when you do eat.

See also: Meal Frequency, Metabolism and Weight Management

Summary

When it comes to planning out your meals to optimize your ability to burn fat, research seems to indicate:

• Eating fewer calories than you burn is important in the short-term, at least until your body adjusts to the reduced calories
• Non-processed, gluten-free carbohydrates are better than processed carbohydrates
• A more moderate or reduced-carbohydrate intake is better than a high-carbohydrate intake
• Replacing carbohydrates with some good fats in the diet can further increase fat utilization
• Replacing some of the carbohydrate and/or fat with protein also increases fat burning

Eating the right kinds of foods to support weight or fat loss is not complicated. The challenge is making the right decisions several times per day, every day until you’re well on your way toward your fat loss goals.

In health,
Tom Nikkola

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References:

Westerterp. Food quotient, respiratory quotient, and energy balance. Am J Clin Nutr. 1993;57:759S-65S
Sparti A, Milon H, Vetta V, Schneiter P, Tappy L, Jequier E, Schutz Y. Effects of diets high or low in unavailable and slowly digestible carbohydrates on the pattern of 24-h substrate oxidation and feelings of hunger in humans. Am J Clin Nutr. 2000;72(6)1461-1468
Hill J, Peters J, Reed G, Schlundt D, Sharp T, Greene H. Nutrient balance in humans: effects of diet composition. Am J Clin Nutr. 1991;54:10-7
Batterham M, Cavanagh R, Jenkins A, Tapsell L, Plasqui G, Clifton P. High protein meals may benefit fat oxidation and energy expenditure in individuals with higher body fat. Nutrition and Dietetics. 2008;65(4):246-252

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

“I eat a good diet. I just have a slow metabolism.” Metabolism is frequently blamed for one’s inability to achieve weight management goals. There is much more to an individual’s metabolism than simply the number of calories they burn. The definition of metabolism is the sum total of the chemical processes that occur in living organisms, resulting in growth, production of energy, elimination of waste material, etc.¹ Thousands of reactions take place to build, repair, produce energy, eliminate wastes and detoxify the body. Many of those reactions can affect the ability to lose or gain weight. Understanding what helps and harms your metabolism is step one. Taking action is step two.

Most people think of their metabolism as how many calories they burn in a day. The number of calories burned can be an indication as to whether or not an individual’s metabolism is functioning optimally. Common ways metabolic rate can be increased include acute levels of stress, recovery from intense exercise and increasing the percentage of calories that come from protein. Chronic stress, extreme dieting and overtraining may slow your metabolism. Although these are easily modifiable factors, others may require more investigation such as issues with hormonal imbalances and environmental toxins.

CaloriePoint (Resting Metabolic Rate Assessment)

At a very basic level, metabolism can be measured to assess how many calories an individual burns each day. A CaloriePoint determines the number of calories an individual burns at rest. Using certain activity factors, an assumption of how many calories an individual burns can be assessed. This can be a powerful, eye-opening experience. Individuals who’ve struggled to lose weight in the past, or who have yo-yo dieted and/or exercised excessively, may be surprised at how slow their metabolic rate is. Others, who assume their metabolic rate is slow find out it’s higher than average and come to the realization they are eating too much, or the wrong types of food.

One benefit in measuring metabolic rate is being able to adjust dietary intake based on how many calories you burn during the day. Although there is more to weight management than calories in, calories out, modifying how much food you eat to compliment your metabolic rate is still important. An even greater value in measuring resting metabolic rate is the ability to measure it regularly over time. As you change your diet and exercise program, or even modify your lifestyle, it can change your metabolic rate. Without measuring it regularly, it is difficult to see what kind of impact those changes have.

If one’s metabolic rate is outside of a normal range, it may be worthwhile to have additional lab work completed. Also, for those who are within a “normal” range, if you feel like you’re doing everything right, but things aren’t changing according to plan, other assessments may be worth considering.

Other Factors Affecting Metabolism

If you have been following a diet consisting of plenty of vegetables, fruit and protein, controlling carbohydrates based on your activity and eating an appropriate amount of total calories, and you are not seeing the results you’d expect to, there may be another factor impacting your ability to lose weight. Seven factors that impact the ability to manage weight include inflammation, nutrient deficiency, insulin resistance, digestion, environmental toxins, stress and sleep, and hormonal imbalance. We’ll explore each of these in detail in future articles and on the new Weight Loss site on myLT, which launches May 31.

There are a variety of lab tests that can be done to understand if the factors above may be contributing to weight gain. Food allergies and intolerances, chronic stress, insulin resistance and chronic inflammation are common issues people face today. Food allergy panels can help uncover digestive issues. Blood tests for inflammatory markers like C-reactive protein can help uncover issues related to chronic inflammation and blood glucose and hemoglobin A1c can indicate issues with blood sugar management.

Summary

Metabolism’s role in weight management can be far more complicated than many people assume. Reducing calories alone often does not produce the results they hope for. Making changes to incorporate higher-quality food, an appropriate exercise program and high-quality nutritional supplements is important. However, modifying other lifestyle and environmental factors may be necessary to achieve optimal health and fitness. Start with an understanding of your current metabolic rate and modify your nutrition and exercise to compliment the results. If you still don’t see the results you’re looking for, one of the seven other factors may play a role. For more information on the seven factors, be sure to check out the new Weight Loss site on myLT (www.mylt.com), coming soon.

In health,

Tom Nikkola

Resources:

1. Collins English Dictionary – Complete and Unabridged. HarperCollins Publishers

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

As far back as 2000 years ago, warmth, pain, swelling and redness were seen as signs of inflammation. These signs can still be used today to help describe the prevalence of inflammation in the body(1).

Inflammation can be as beneficial as it is detrimental to our health. Following acute injuries, inflammation supports the healing process. However, chronic inflammation can be detrimental to health. It is associated with many degenerative diseases including Alzheimer’s disease, Parkinson’s disease, amyotrophic lateral sclerosis, the Parkinson-dementia complex of Guam and age-related macular degeneration. Osteoarthritis, rheumatoid arthritis, atherosclerosis, allergies, asthma, diabetes and myocardial infarction are also associated with inflammation(2).

Inflammation is certainly a concern with regard to degenerative diseases, but an even more common issue with inflammation, is the part it may play in obesity and insulin resistance. The mechanisms are not totally clear, however, it appears fat tissue, which is metabolically active, can increase localized inflammation. The increased inflammation can decrease insulin sensitivity, which can lead to the release of more fatty acids and the secretion of more inflammatory compounds. This can create a downward spiral leading to dysfunction of proper lipid metabolism and insulin sensitivity issues(3). Long-term decreased insulin sensitivity can lead to type 2 diabetes.

Measuring Inflammation

High-sensitive C-Reactive Protein (hs-CRP) is the most common marker used for determining levels of inflammation. Levels should be checked with annual blood work. Doctors can use this, along with other cardiovascular risk markers such as cholesterol levels and blood pressure, to determine cardiovascular risk. Of course, the body can experience chronic inflammation without presenting other risk factors for heart disease. Additional labs that a physician may request include lactate dehydogenase (LDH),  erythrocyte sedimentation rate (ESR), basophil and ferritin levels, which can signal non-specific inflammation.

Other signs of inflammation include redness, swollen joints, joint pain, joint stiffness and loss of joint function. According to the Cleveland Clinic website, other signs include flu-like symptoms including fever, chills, fatigue, headaches, loss of appetite and muscle stiffness(4).

Reducing Inflammation

As mentioned, inflammation is a concern for more than just heart health. If there is any risk of any of the above mentioned diseases, managing inflammation may be an important part of a health and fitness program. Some steps that can be taken to decrease chronic inflammation include:

Supplement with omega-3 fatty acids, specifically fish oilfrom deep ocean water anchovies, mackerel, and sardines. Omega-3 fatty acids (DHA & EPA) have been shown to reduce inflammation. The typical American diet has 14-25 times as much omega-6 as omega-3, where the ideal ratio is 1:1 to 4:144.  Although they do not contain as much EPA and DHA, other sources of omega-3 fatty acids include flaxseed, walnuts, hemp seeds, pumpkin seeds(5). Also, eggs from organic, pastured, cage-free chickens and grass-fed beef are great sources of omega-3 fatty acids. Keep in mind that conventional eggs and beef are very high in omega-6 because they are fed differently. This is part of what leads to our imbalance of essential fatty acids.

Limit intake of omega-6 fatty acids. Omega-6 fatty acids are also essential for health, but taken in excess have been shown to increase levels of inflammation. Commercial red meat, pork, dairy products, soybean oil, canola oil, corn oil, safflower oil and conventional egg yolks are common sources of omega-6.

Follow a proper exercise program. Overtraining or improper training can lead to chronic inflammation. Exercise is certainly beneficial, but training at too high an intensity level or with too much volume can lead to excess tissue breakdown and excess inflammation as the body tries to recover.

Avoid inflammatory foods. This could include grains if someone is sensitive to gluten or other chemicals in grains or legumes. Dairy intolerances or allergies can also lead to chronic inflammation.

Avoid excessive carbohydrate consumption, especially from processed carbohydrates. Following carbohydrate consumption, pro-inflammatory pathways are activated and research has shown that high glycemic diets are associated with markers of inflammation(6).

Summary

Inflammation is a very real issue for many people, especially when you consider the number of diseases affected by excess inflammation. In many cases, people just accept that aches and pain are a normal part of aging, which often is not true. Other people, who have been living with inflammation for years, don't know any different. They just accept the way they feel is how they're supposed to feel. Gaining control over inflammation may allow you to feel, move and perform better than you have in years.

In health,

Tom Nikkola

References:

1. Cefalu W. Inflammation, Insulin Resistance, and Type 2 Diabetes: Back to the Future? Diabetes.2009 Feb;58:307-308
   
2. McGeer PL, McGeer EG. Inflammation and the degenerative diseases of aging. Ann N Y Acad Sci. 2004 Dec;1035:104-16
   
3. Gutierrez D, Puglisi M, Hasty A. Impact of increased adipose tissue mass on inflammation, insulin resistance, and dyslipidemia. Curr Diab Rep. 2009 9;1:26-32
   
4. The Cleveland Clinic Foundation. Inflammation: What You Need To Know. Cleveland Clinic online article. 3 Sept 2006.
   
5. Ratte P. Omega-3 and Omega-6 Fatty Acids: Getting the Balance You Need. Northwestern Health Sciences University online article. http://www.nwhealth.edu/healthyu/eatWell/omegas.html
   
6. Forsythe C, Phinney S, Fernandez M, Quann E, Wood R, Bibus D, Kraemer W, Feinman R, Volek J. Comparison of Low Fat and Low Carbohydrate diets on Circulating Fatty Acid Composition and Markers of Inflammation. Lipids. 2008;34:65-77
   

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

You have to eat every few hours or your metabolism will slow down. If you miss a meal, you'll lose muscle. The more often you eat, the faster your metabolism will be. Do any of these statements sound familiar? Are they true? We'll take a look at these questions in brief today.

Eating more often is associated with decreased weight

One reason small, frequent meals are recommended, is in some studies, higher meal frequency has been associated with lower body weights. Oftentimes, those who eat small, frequent meals also eat more nutrient-dense, less calorie-dense foods. In this case, the type of food people select may play a larger role in their reduced body weight, rather than the fact that they ate every few hours. Some cottage cheese with fruit, or a high-protein meal replacement shake, is a much different situation than eating a couple of servings of crackers or a handful of candy. Without considering the type of food consumed every few hours, it would be easy to gain the wrong kind of weight by eating more often than normal.

Another likely reason people who eat more often tend to weigh less is a reduced level of hunger. Because they eat often, they may not get to the point of extreme hunger. It's easy to eat 1500-2000 calories in a single meal of fast food or take-out. If someone doesn't eat all day long, there's a good chance they'll eat whatever sounds the best and is most convenient at the end of the day, which is often a very high-calorie meal.

Eating more often does not raise metabolic rate

Some additional research showed that those who ate more often burned more calories throughout the day. These study results have led to a diet industry that consistently says "eating more often raises your metabolic rate." Again, this is correct to a point, but there are some qualifications involved. Every time you eat, your body burns calories to digest the food you ate. On average, your body burns about 2-3% of the calories you eat from fat, 5-8% from carbohydrates, and 23-28% from protein. This is called the Thermic Effect of Food (TEF) or Diet Induced Thremogenesis (DET). In studies on meal frequency, when the source of calories and the total calories are kept the same, individuals burn the same number of calories over the course of the day.

Let's say an individual eats one meal of 2000 calories, which comes from:

- 55% carbohydrate (275 g)

- 25% fat (56 g)

- 20% protein (100 g)

Obviously, this is a pretty filling meal, and more than most people would eat in a single sitting. In a typical mixed diet, the total effect of TEF is about 10%, meaning in this meal, about 200 calories would be burned in digesting the food. If the same foods were split up equally over five meals, each meal would be 400 calories, which would be:

-55% carbohydrate (55 g)

-25% fat (11 g)

-20% protein (20 g)

It would require about 40 calories to be burned for digestion each meal. For the day, the total calories burned would be exactly the same. Research has shown that as long as the food is exactly the same, it doesn't matter whether it is eaten over the course of one meal or six meals. The effect on metabolism is exactly the same.

Now, let's say that someone is only focused on eating frequently and does not consider where the foods are coming from. They only eat a reasonable amount of protein at dinner. The rest of the meals and snacks during the day are composed of mostly carbohydrate and some fat. Even though they're eating often, because of the foods selected, they actually burn less calories because they come more from carbs and fat. In this case, the increased number of meals could be a disadvantage to weight management. If the calories are the same, but they come from less protein and more fat or carbohydrate, it would have a negative effect on TEF.

In another example, some people who make a point of eating every few hours also make a point of eating a larger amount of protein with each meal. It they eat the same number of calories, but a higher percentage of the total calories come from protein, they will burn more calories in digestion. Basically, any advantage in increasing metabolic rate would come from a higher consumption of dietary protein than from the fact that meals are eaten more frequently. Does that mean there's no reason to eat every few hours. Absolutely not. Eating 20-40 grams of protein every few hours is much easier to eat than trying to eat the same amount in one or two meals. It also allows for more variety in the foods eaten during the day.

Eating every few hours does not prevent "starvation mode"

Another misconception is the idea that the body starts to slow down its metabolism just a few hours after eating. It's possible this idea stemmed from the fact that within a few hours after eating, the body is no longer burning extra calories from digestion. The perception is that the metabolic rate has fallen. In reality, it's back to normal, where it would be without having eaten. It would be possible to raise the metabolic rate again with another meal, but the calories consumed will always exceed the calories burned in digestion, so that would not make sense.

Will your metabolic rate slow down without eating? Yes, but research shows it takes about 72 hours of fasting before metabolic rate begins to slow. In fact, during the first 36 hours of fasting, metabolic rate can increase and then plateau for another 36 hours. Yes, that's correct. Resting metabolic rate tends to stay the same or increase during the first day and a half of a fast. The important point here is that if you're planning to eat something that fits within your nutrient needs for the day, there can be many benefits to eating every few hours. However, if you're not prepared for a meal and feel it's time to eat again, choosing the wrong type of food, like a high-carb, low-protein snack bar, may provide less benefit that eating nothing at all.

In order to control cravings, calorie intake, and ensure enough protein is consumed during the day, eating every few hours is still a good idea. That's why meal replacement powders can work so well for weight management. A 2003 research review in the International Journal of Obesity showed that the regular use of a meal replacement powder led to greater weight loss. It isn't because a meal replacement will increase metabolism by itself. The reason MRPs can work so well for weight management is to control calories and cravings, and increase daily protein intake, which can increase the thremic effect of food and thereby increase total calories burned for the day.

Summary

To ensure your diet consists of an appropriate balance of carbohydrate, protein and fat, it's probably best to split up your food intake over several meals. While there is not a metabolic advantage to eating every few hours, there are other reasons to do so. Eating every few hours makes it easier to eat enough protein over the course of the day, which can increase the calories burned over the course of a day compared to a diet of the same number of calories with less protein. Eating ever few hours also helps control cravings, which can actually reduce daily calorie intake. Rather than gorging on an excessively high-calorie meal at the end of the day, many people may eat less total calories by eating smaller meals throughout the day. Aim for at least three whole-food meals, and try to include a couple of smaller meals or snacks. If on occasion you miss a meal though, don't worry. You're not slowing down your metabolism and you're not losing muscle.

In health,

Tom Nikkola

References:

Heilbronn L, Smit S, Martin C, Anton S, Ravussin. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr 2005;81:69-73

Heymsfield SB, van Mierlo CAJ, van der Knaap HCM, Heo M, Frier HI. Weight management using a meal replacement strategy: meta and pooling analysis from six studies. International Journal of Obesity (2003) 27, 537-549

Bellisle F, McDevitt R, Prentice A. Meal frequency and energy balance. British Journal of Nutrition (1997), 77 (Suppl. 1), S57-S70

Webber J, MacDonald IA.  The cardiovascular, metabolic and hormonal changes accompanying acute starvation in men and women. British Journal of Nutrition (1994), 71, 437-447

McDonald L. Meal Frequency and Energy Balance. Body Recomposition www.bodyrecomposition.com

Thisarticle is not intended for the treatment or prevention of disease, noras a substitute for medical treatment, nor as an alternative to medicaladvice. Use of recommendations in this and other articles is at thechoice and risk of the reader.