Why you should eat six meals a day if you want to lose weight

Iran Daily - - Health -

When you want to lose weight, many of us are put off by the idea of starv­ing our­selves, spend­ing our days with rum­bling stom­achs and hav­ing to re­sist giv­ing in to our hunger. But this needn’t ac­tu­ally be the case at all, in­de­pen­dent.co.uk wrote. In fact, ac­cord­ing to a new study, eat­ing six meals a day rather than three could help you sta­bi­lize your blood sugar lev­els, stick to your healthy eat­ing regime and re­duce hunger.

Re­searchers from the Agri­cul­tural Univer­sity of Athens as­sessed 47 obese peo­ple with pre-di­a­betes or type two di­a­betes — they found that those who ate lit­tle and of­ten had much bet­ter blood sugar con­trol than those con­sumed three larger meals a day.

The par­tic­i­pants in the study were asked to fol­low a spe­cial diet for six months. Ev­ery­one had the same calo­rie in­take over the course of the day (de­signed to main­tain their weight), but the fre­quency of eat­ing var­ied.

Half ate three meals a day, half ate six, and the groups switched af­ter three months.

The re­searchers found that the peo­ple who ate six times a day saw a de­crease in their gly­cated he­mo­glo­bin and glu­cose lev­els, which is a sign of im­proved blood sugar con­trol.

For the par­tic­i­pants who had pre-di­a­betes and se­verely im­paired glu­cose tol­er­ance, eat­ing lit­tle and of­ten helped re­duce how of­ten they had high in­sulin lev­els and also de­layed the time taken for blood glu­cose to peak af­ter eat­ing sugar.

Lead re­searcher Dr. Emilia Pa­pakon­stanti­nou said, “Us­ing a sixmeal pat­tern in­stead of three-meal, while con­tain­ing the same over­all calo­ries, im­proved blood sugar con­trol and re­duced hunger in obese peo­ple with pre­di­a­betes or full-blown di­a­betes.

“These re­sults sug­gest that in­creased fre­quency of meals, con­sumed at reg­u­lar times, may be a use­ful tool for doc­tors treat­ing sub­jects with obe­sity and di­a­betes or pre­di­a­betes, es­pe­cially those who are re­luc­tant or un­suc­cess­ful di­eters.”

One in three Bri­tish adults are classed as hav­ing pre-di­a­betes, mean­ing they’re at risk of de­vel­op­ing the con­di­tion, and more than 3.6 mil­lion Brits have type 2 di­a­betes linked to obe­sity.

Al­though the study was in­tended to as­sess di­a­betes and blood sugar, all the par­tic­i­pants re­ported re­duced hunger lev­els when fol­low­ing the six-meal plan.

This sug­gests that eat­ing six smaller meals a day, rather than three large ones, could help you achieve your weight-loss goals as well as im­prov­ing your blood sugar lev­els.

Di­a­betes UK warned peo­ple to check with a doc­tor be­fore chang­ing their eat­ing pat­terns.


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