And Rip Up Your Meal Plan

Don’t stress over er­ratic eat­ing pat­terns. Adapt­abil­ity is the order of the day

Men's Health (Australia) - - HEALTH -

The OLD rule Steady fat loss is built on a mil­i­tant feed­ing sched­ule: six small meals, one ev­ery two to three hours, and skip break­fast at your peril. Best in­vest in a big­ger work bag for all that Tup­per­ware. The NEW rule It’s trite but true: the best diet is the one you can stick to. So, if you’re in­sa­tiable through­out the work­ing day, eat as of­ten as you please. But there’s no need to force down nut-but­tered rice cakes two hours af­ter break­fast, out of fear that your fuel-de­prived me­tab­o­lism will screech to a halt. A med­i­cal re­view found no cred­i­ble link be­tween meal fre­quency and fat loss, while a study in Plos One found that hav­ing three meals a day can ac­tu­ally raise your me­tab­o­lism. By over­rul­ing your body’s hunger sig­nals, you’re at a greater risk of weight gain: Cor­nell Univer­sity sci­en­tists found that if peo­ple eat ac­cord­ing to the clock – re­gard­less of ap­petite – their blood sugar rises higher than if they wait un­til their stom­ach cues them to eat. While this is use­ful if you want to pack on ex­tra mass, it’s coun­ter­pro­duc­tive when you’re lean­ing out.

“I’m a big fan of in­ter­mit­tent fast­ing,” says Zolkiewicz. “I use it to pre­pare for mod­el­ling shoots, and it helps me stay in touch with the hunger sig­nals from my body.” A time-re­stricted eat­ing sched­ule, which is what nu­tri­tional sci­en­tists call “skip­ping a meal”, has even been shown to in­crease fat ox­i­da­tion. In other words, if you miss your pre-of­fice por­ridge win­dow, don’t sweat it. And if you’re hun­gry, just have some­thing to eat.

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