Episode 147: Debunking Nutrition Myths - Eat Small, Frequent Meals to Boost Metabolism

Real World Nutrition

In Episode 147 of the Real World Nutrition Podcast, Shelley tackles the myth that you must eat small, frequent meals to boost your metabolism. This common belief suggests that eating five to six small meals daily can keep your metabolism running high, leading to better weight management and increased calorie burning. However, research shows that meal frequency does not significantly impact your resting metabolic rate or total energy expenditure. Instead, the total number of calories consumed and the nutritional quality of those calories are what truly matter.

Shelley discusses scientific studies, including one from the British Journal of Nutrition and another review from the Journal of the International Society of Sports Nutrition. Both debunk the myth and emphasize that meal frequency doesn't enhance fat loss or metabolism. She also provides practical tips for finding an eating pattern that suits your lifestyle, focusing on nutrient-dense foods, managing portion sizes, and listening to your hunger cues.

Tune in to discover the truth behind this myth and learn how to make informed choices about your eating habits. Don’t miss this insightful episode, as Shelley helps you navigate nutrition myths with evidence-based information.

Reference: Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet

Reference: International Society of Sports Nutrition position stand: meal frequency

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