12 Health and Fitness Mistakes You Don’t Know You’re Making (The Build Muscle, Get Lean, and Stay Healthy Series) by Michael Matthews

Author:Michael Matthews [Matthews, Michael]
Language: eng
Format: epub
Publisher: Oculus Publishers
Published: 2014-01-05T00:00:00+00:00

MEAL FREQUENCY AND APPETITE

A study conducted by the University of Missouri with 27 overweight/ obese men found that after 12 weeks of dieting to lose weight, increasing protein intake improved appetite control, but meal frequency (3 vs. 6 meals per day) had no effect56.

The University of Kansas investigated the effects of meal frequency and protein intake on perceived appetite, satiety, and hormonal responses in overweight/obese men57. In line with many other studies, the researchers found that higher protein intake led to greater feelings of fullness and that 6 meals actually resulted in lower daily fullness than 3 meals.

On the other hand, you can find studies wherein participants were less satiated on 3 meals per day and found that increasing meal frequency increased feelings of fullness, thereby making it easier to stick to their diets.

The bottom line is that there are many variables, including psychological ones, and clinical evidence shows that it’s incorrect to conclusively state that either more or fewer meals per day for hunger control will be best for everyone.

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