Fasting or Small Meals for quicker results?
Today Let's expand a little on nutritional choices. What’s the best eating strategy for fat loss and/or health? This is the question on the mind of many who are ready and motivated to transform their bodies. A discussion that is happening within the nutrition world over two popular eat-for-fat-loss and health strategies: Intermittent Fasting versus Six Small Meals. Which strategy works best? And which should you follow? Let’s find out… Intermittent Fasting: This eating strategy cycles between periods of eating and periods of fasting. The content of your meals during eating periods is not a factor as to the supposed amount you can eat during the cycle of eating. Some cycle between eating and fasting each day, creating a small window for eating and fasting for at least 16 hours, which is what I'm experimenting with at the time. While others cycle eating and fasting across several days, taking as much as 48 hours at a time to fast. Pros: Humans have been fasting for thousands of years. Our bodies are well equipped to handle periods of fasting. Research shows that fasting produces benefits for disease prevention, metabolic health, weight loss, strengthened immunity and even life extension. Some find it less work to fast rather than to plan for several small meals. In basic fasting during eating periods you get to eat whatever you want. Now, you are part of Sweat Nation and I know you know better than thinking one can eat "whatever one wants"
If you decide to take the fasting approach, it would be of a greater benefit to make sure you eat foods with a lot of good nutritional value, over the I can eat what I want during my window mentality. Choosing to eat whatever you want and justifying eating cookies & wine everyday are not going to help with blood markers over time. Whereas if you're eating nutrient dense food you will be giving your body a lot to work with during the fasting window. Cons: Abstaining from nourishment for long periods of time can be challenging, especially when food is all around you. Socially it can be awkward to skip meals while your friends and family break bread together. Some find themselves overeating bad food during eating cycles, and some find the ongoing absence of food to aggravate food obsession and to produce an unbalanced focus on food. Six Small Meals: This eating strategy, of breaking the traditional 3 square meals(which is another style of eating we will dig into) into 6 smaller meals that are spaced 2-3 hours apart, has been used by body builders and fitness competitors for years. The content and size of each meal is an important factor of this eating plan. Meals early in the day contain lean protein, fiber-filled veggies and a small portion of complex carbs, while meals later in the day are smaller and do not contain any complex carbs. All meals are low in fat. Pros: You never feel hungry. By fueling up every 2-3 hours you never get the feeling of deprivation that comes with fasting. Energy levels are steady and high due to the constant supply of wholesome calories. Fat loss results are steady, and, when done with an exercise plan, muscle is maintained. Cons: You have to plan ahead. Every. Single. Day. Get used to carrying around a small cooler filled with containers of chicken, broccoli, brown rice and sweet potatoes. Each meal is small, so restraint is required. Unless you are including the occasional cheat meal, or cheat day, there is no room in this diet for empty calories or comfort foods. There is also a lack of nutrient density as the meals are very similar. There may be some hormonal fluctuations from the lack of quality fats being eaten. Conclusion The facts are out there to prove that both of these eat-for-body-composition strategies work. There are photos of real, actual people who have subscribed to each of these methods and have gone from flabby to lean. Both methods irrefutably work. But why? How can two methods that utilize opposing strategies both produce body composition results? And which one is better? Let’s dive deeper into what makes these eating strategies work… 1. Meal Timing: When you eat is a factor with both of these eating plans. This means that subscribers to both plans are required to wait until the appointed time to eat. So mindless snacking, or grabbing a muffin just because it’s there, is out of the question. This reduces overall calories, which is key to body composition changes, and explains why both plans produce results. 2. Meal Content: The Six-Small-Meals plan focuses on the content of each of your small meals in great detail. Your meals contain lean proteins, fiber-filled veggies, and limited complex carbs. This detailed control of calorie content is largely why this plan is a sure bet for fat loss, not just weight loss. Intermittent Fasting wants you to consider the nutrient density of your meals during eating periods. 3. Meal Size: The Six-Small-Meals plan also focuses on the exact size of your meals, which makes sense since you are eating six times each day, and excess calories would quickly add up. Typically this is done by weight, so as you pack your meals for the day you’ll be using a food scale to ensure that you have exactly the right amount of lean protein and complex carbs. Veggies are often measured rather than weighed. Intermittent Fasting does not consider the size of your meals during eating periods. So What’s the BEST Eating Strategy for FAST Results? As we’ve discussed, both of the eating strategies above are capable of producing results. This is due to the fact that both plans result in a lowered caloric intake. Best way to find out is give them the good old 30 day challenge. Try one, take a month off, then try the other one. Who knows maybe we will stumble on the next new diet trend. "The fast then six meals a dap protocol"!!! LOL!!!! When it’s all said and done, body compositions changes come from your
energy balance. Side note: Remember the junk food diet where the professor lost weight eating restricted calories of only vending machine food? As long as you are taking in fewer calories that you are burning, you will end up losing weight. The other side of that coin is that although he lost weight, his hormonal markers would have taken a dive over time leading to greater possibilities of inflammatory diseases. There is a difference between eating for weight loss and eating for health. For weight loss all you need to do is eat less, and move more. For health the quality of what you eat matters. While both of the strategies above end up curbing your calories, only the Six-Small-Meals plan encourages specific calories that are ideal for burning fat and building muscle, which is why this is the plan most used by body builders and fitness competitors. This is a lifestyle choice. Although there is now a growing trend of Fasters journeying into the body-building world. Keep reading Sweat Nation as the results on those learning experiences begin to roll out. When it comes down to you choosing your own eating strategy it’s important to determine what will work best with your lifestyle. If carrying a cooler with you and making time to stop every 3 hours to eat a meal is simply not something you can see yourself doing, then Intermittent Fasting may produce better results for you. The key is to figure out a plan that you would realistically be motivated to stick with. And the more nutritious the content of those restricted calories, the better and quicker your results will come! Want more guidance as you take your body from flab to fab? Sweat Nation has Precision Nutrition Certified Coaches for you to mastermind with. Give SN a call or email and let’s get you on track on the best body composition plan for you!
Track Of The Day - Eat It - Weird Al Yankovich