Are you wondering if it’s better for you to eat ‘3 meals a day’ versus ‘5 -6 smaller meals’ to manage your diabetes?
Experts agree that there are huge individual differences in how we respond to food, and no one strategy- works for everyone. Blindly following “conventional wisdom” or the latest diets seen on the morning talk shows isn’t a solution. The best way to begin managing your food intake and blood sugars is to pay attention to your individual differences when it comes to weight loss. There’s no ‘quick fix’ that’s going to work every time, all the time.
Past medical studies have found that grazing can lead to lower levels of insulin in people without diabetes as well as lower blood levels of cholesterol. But when it comes to weight loss in people with diabetes, a new study suggests than grazing may not be all that it’s cracked up to be.
The study, presented at the American Diabetes Association’s Scientific Sessions late last month in Chicago, looked at adults with Type 2 diabetes over 12 weeks. According to an article at NBC News each participant was assigned to a meal plan that cut his or her daily caloric intake by 500 calories. Some participants, though, had this food spread over six small meals, while others received only two larger meals each day: breakfast and lunch. At the end of the 12 weeks, both groups had lost weight. But the two-meal group had lost more weight than the six-meal group, as measured by body-mass index (BMI).
The common belief is that if you choose to eat every two hours then it virtually guarantees that your insulin is going to go up five times a day instead of, say, three.
“For many people, that means more hunger not less. Insulin is not only the “fat storage” hormone, it’s also the “hunger” hormone,” says Jonny Bowden PhD, CNS.
Jillian Michaels agrees,”When you’re constantly eating, you’re consistently releasing insulin, which puts your body into its “absorptive phase.” Basically what this means is that the insulin in your body is storing sugar — and not letting other enzymes in your body release sugar to break down fat. The goal is for your body to be in “postabsorptive phase,” where it uses your energy stores for sustenance, and burns more fat.”
When you have three, well-balanced meals a day, it’s easy to keep count of all of the calories you’re consuming and it’s much easier to nutritionally balance your meals.
This may why “Three meals a day”- each with a beginning and an end- is making a comeback as a weight loss strategy. Celebrity nutritionist JJ Virgin, PhD, advocates eating three meals a day, the first meal within an hour of waking up and the last meal at least three hours before bed. And recent research has demonstrated- at least in rats- that “intermittent fasting” actually has some major health benefits.
So if three meals and two snacks works for you, great. Keep it up and carry on! But if it’s not working, don’t assume it’s because there’s something wrong with you. It just might be that you need to try a different strategy.
And three meals a day- each with a beginning and an end point, and with no “snacking” in between- might be one technique worth trying.
Do you live in Philadelphia? Get the help you need to manage your blood sugars beautifully at our free monthly Divabetic Club meetings presented at Thomas Jefferson University Hospital. Details at: divabetic.org
LISTEN NOW: March’s Diabetes Late Nite podcast featuring music by Carrie Underwood
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