Forbrenningen er ikke konstant nei. Og det er ikke likegyldig når man trener og spiser i løpet av et døgn, på grunnlag av hormonelle variasjoner (biologisk klokke)
Jeg er enig i at nøkkelen ligger i fornuftig makronutrientsammensetning, men det er likevel ikke likegyldig når man spiser. Hovedregelen er å spise etter arbeid og trening, med påfølgende hvile (søvn)
Jeg vil gjerne se eksempler på folk som går ned i vekt på 8 måltider pr dag, og som samtidig kan si med hånden på hjertet at de ikke doper seg.
http://upload.wikimedia.org/wikipedia/commons/a/a9/Biological_clock_human_no.pngJeg har gått ned 4 kilo fett på 6 uker med med 8-10 små måltider hver dag bestående av 50-60% karbohydrater.. I tillegg spiste jeg en del junkfood 2 ganger i uken. Slet overhodet ikke med sultfølelse.
Jeg skjønner ikke hva du mener med at kroppen ikke får sjangsen til å brenne fett med mange måltider.. Energi er energi og forbrenningen i forhold til måltidsfrekvensen i et 24-timers perspektiv har jo ingenting å si:
"The daily distribution of food intake can influence the regulation of energy balance and, in consequence, the control of body weight. Two aspects of this question must be considered: the daily number of eating occasions and their temporal distribution. Since the 1960s, epidemiological studies have reported an inverse relationship between frequency of eating and body weight, suggesting that a "nibbling" pattern could help to prevent obesity. This notion has later been put into question by the recognition of a high level of dietary underreporting in overweight individuals. In addition, no difference in total daily energy expenditure has been documented as a function of daily meal number. Weight loss is not facilitated by high meal frequency. Snacking in obese subjects is associated with higher energy and fat intake. By contrast, in normal-weight people, snacking does not necessarily lead to increased energy intake, while snacks often contain more carbohydrates and less fat than regular meals. Obese people tend to eat little in the morning and much in the afternoon and the evening. In extreme cases, a "night-eating syndrome" is observed. Understanding the relationship between the circadian distribution of intake and obesity (or resistance to weight loss) seems critical for theoretical as well as clinical reasons."
Impact of the daily meal pattern on energy balance; Scandinavian Journal of Nutrition, Volume 48, Number 3, October 2004 , pp. 114-118(5)
"Several epidemiological studies have observed an inverse relationship between people's habitual frequency of eating and body weight, leading to the suggestion that a 'nibbling' meal pattern may help in the avoidance of obesity. A review of all pertinent studies shows that, although many fail to find any significant relationship, the relationship is consistently inverse in those that do observe a relationship. However, this finding is highly vulnerable to the probable confounding effects of post hoc changes in dietary patterns as a consequence of weight gain and to dietary under-reporting which undoubtedly invalidates some of the studies. We conclude that the epidemiological evidence is at best very weak, and almost certainly represents an artefact. A detailed review of the possible mechanistic explanations for a metabolic advantage of nibbling meal patterns failed to reveal significant benefits in respect of energy expenditure. Although some short-term studies suggest that the thermic effect of feeding is higher when an isoenergetic test load is divided into multiple small meals, other studies refute this, and most are neutral. More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging. Finally, with the exception of a single study, there is no evidence that weight loss on hypoenergetic regimens is altered by meal frequency. We conclude that any effects of meal pattern on the regulation of body weight are likely to be mediated through effects on the food intake side of the energy balance equation."
Meal frequency and energy balance. Br J Nutr. 1997 Apr;77 Suppl 1:S57-70.
OBJECTIVE: To test if a diet of 4.2 MJ/24 h as six isocaloric meals would result in a lower subsequent energy intake, or greater energy output than (a) 4.2 MJ/24 h as two isocaloric meals or (b) a morning fast followed by free access to food.
CONCLUSIONS: In the short term, meal frequency and a period of fasting have no major impact on energy intake or expenditure but energy expenditure is delayed with a lower meal frequency compared with a higher meal frequency. This might be attributed to the thermogenic effect of food continuing into the night when a later, larger meal is given. A morning fast resulted in a diet which tended to have a lower percentage of energy from carbohydrate than with no fast.
Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter. International Journal Of Obesity, April 2001, Volume 25, Number 4, Pages 519-528
"To determine whether human lipogenesis is influenced by the frequency of meal consumption, 12 subjects were divided into two groups and fed isocaloric nutritionally adequate liquid diets over 3 days, either as three larger diurnal (n = 6) or as six small, evenly spaced (n = 6) meals per day."
"These findings suggest that consuming fewer but larger daily meals is not accompanied by increases in triglyceride fatty acid synthesis, despite the observation of hormonal peaks."
Meal frequency influences circulating hormone levels but not lipogenesis rates in humans. Metabolism. 1995 Feb;44(2):218-23.
"A gorging pattern of energy intake resulted in a stronger diurnal periodicity of nutrient utilization, compared to a nibbling pattern. However, there were no consequences for the total 24 h energy expenditure (24 h EE) of the two feeding patterns (5.57 +/- 0.16 kJ/min for the gorging pattern; 5.44 +/- 0.18 kJ/min for the nibbling pattern). Concerning the periodicity of nutrient utilization, protein oxidation during the day did not change between the two feeding patterns. In the gorging pattern, carbohydrate oxidation was significantly elevated during the interval following the first meal (ie from 1200 h to 1500 h, P less than 0.01) and the second meal (ie from 1800 h to 2100 h, P less than 0.05). The decreased rate of carbohydrate oxidation observed during the fasting period (from rising in the morning until the first meal at 1200 h), was compensated by an increased fat oxidation from 0900 to 1200 h to cover energy needs. In the nibbling pattern, carbohydrate and fat oxidation remained relatively constant during the active hours of the day."
Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism. Eur J Clin Nutr. 1991 Mar;45(3):161-9.
(Sorry at skriften er så stor, vet ikke hvor jeg gjør den liten.)