Experimenting with Reduced Meal Frequency to Reduce Overeating
overeating urges often start the moment I start eating. The moment the food
touches my lips, the frenzy starts. A lot of people report that fasting is
easier than simple calorie restriction, and I understand why.
have been trying to stop overeating for years, and have not been very
successful to be honest.
recently started wondering whether or not reducing my meal frequency would be
the answer, and am now trying to build up to only eating two meals a day. I
have successfully gone down from five to three, and when I was younger, I would
often eat around ten times a day. When I started researching diet and health in
primary school, when I was around ten years old, one of the first things that I
learned was that you need to eat five small meals a day in order to balance
your blood sugar levels, have sustained energy throughout the day, and even
every article that I listen to that spoke about what diet a certain celebrity
followed claimed that they did it by eating smaller meals throughout the day as
recommended by a lot of experts.
you think about it, back in the day, when we were still hunter-gatherers, we
did not necessarily have a constant supply of food throughout the day, and you
would have not been able to eat five times a day. So, it does not make sense
that that way of eating will be preferred by our bodies, and that it will help
us be healthier if it is actually quite far-removed from how we would have
fact, some days, you may have only been able to eat once or not at all, and
fasting is a lot more normal as a part of a healthy lifestyle than having small
meals broken up throughout the day.
are people who struggle to eat a larger volume of food at once, and also many
who have a problem with not snacking. I am one of them, and have snaccidents
quite often, so I completely understand. It makes sense to eat smaller meals,
spread throughout the day, until they can stretch out their stomachs enough to
be able to have two or three good meals in a day.
you are a bodybuilder who is trying to gain 30kg of muscle and has to eat a lot
of protein, you probably have to eat more meals in a day, because your body can
only absorb a certain amount of protein at once, which is roughly 30g to 40g of
protein. Therefore, bodybuilders and fitness models often divide their protein
into multiple meals to be consumed throughout the day, perhaps in two-hour
intervals, so that they can absorb that amount of protein.
it is not healthy to consume that much protein. It can actually put too much
stress on the kidneys and damage them. You only need to consume around 0.8
grams of protein per kilogramme of body weight or up to 1.5g of protein per
kilogramme of body weight.
you are a regular human being, who has not dedicated your life to looking like an
action figure, then it is a good idea to try and go down to only eating three
meals a day or even two, depending on what your body can handle.
is because every time you eat, your insulin levels will rise, and that means
that your body might have high insulin levels, which triggers fat gain. Your
body will also have a steady supply of nutrients throughout the day if you are
eating too frequently, and your body will not run out of fuel, which will then
force your body to consume all of the damaged or senescent cells, and to
consume the excess fat you have on your body.
used to get worried when too much time would pass between meals, because I
remember learning that you needed to eat every three hours. Little did I know
that eating that frequently was getting in the way of me burning more of my
fat, as my body never ran out of energy to force my body to burn my fat for
you do love eating large meals, and may have felt guilty in the past for
wanting to eat large meals when other people seem to be able to survive and
maintain their mental sanity while eating small portions, then reducing the
number of meals that you consume in a day can be quite helpful. If you take
your five meals a day and turn them into three, you will be able to eat more at
each meal than before.
you are a compulsive overeater or binge eater like me, then reducing meal
frequency also reduces the number of times in a day where you can overeat. I
have gone through phases where I would eat my five meals a day, but I would
overeat at each one of them. It started to become a lot more satisfying when I
switched to having fewer, but bigger meals instead, as small meals will always
leave me wanting more straight after.
think the easiest method, for me, would be to transition to two meals a day
using an adaptation of the bulletproof fasting method, where your first meal of
the day is pretty much pure fat, but I want to have it as my lunch instead. It
seems to be easier to skip lunch than it is to skip breakfast or dinner.
I eat less often, and the frenzy is triggered less often, making it a habit
could help lead to food freedom. For me that is the ultimate goal. To be able
to enjoy food without becoming anxious or overeating. To feel satisfied after
the meal is done, instead of going into a frenzy of just wanting more, sounds
like freedom to me. I am getting closer to not overeating, finding food
freedom, and becoming my healthiest self.