Insulin…Don’t Spike it!
“Eat breakfast”… “Don’t eat breakfast.”
“Don’t eat before bed”… “It doesn’t matter if you eat before
“Eat at least 5 to 6 six small meals a day”… “Use intermittent fasting with 3 larger meals per day.”
Jeeeesh! Which one is it??
Over the last 15+ years mainstream advice has always been to eat every 2 to 3 hours to feed your muscles and prevent your metabolic rate from slowing down.
But if you consistently read my newsletters about calories in VS. calories out, intermittent fasting, or eating all your carbs after your workouts…
You’ve probably noticed some of my recommendations tend to fly in the face of this philosophy.
Now if you LIKE eating 5, 6, or even 7 smaller meals per day and it works for you, that’s fine.
I’ve personally achieved under 5% body-fat levels multiple times eating 6 or 7 smaller meals per day when I was younger – so it does work.
But in my opinion it’s a big PAIN after awhile.
Additionally, when you look at the newest research and science, this eating “pattern” could actually SLOW down fat-loss.
Here’s what I mean.
Every time we consume ANY type of meal or calories, we elevate insulin levels. Typically it will take somewhere between 2.5 to 3.5 hours for insulin to come back down to normal fasting levels.
Notice, I said typically. The portion sizes, choices you make, and combinations you choose in your meals will determine how long and high the insulin spike will last, so this is just a general guideline.
So if you’re eating every 2 or 3 hours your insulin levels could pretty much be elevated the ENTIRE time you’re in a “fed” state.
And since it’s pretty much impossible to burn fat in the presence of elevated insulin, this means small frequent meals could actually slow down fat-burning if you’re not careful.
So how in the world did thousands of other people (including me) get so lean eating 6 times a day???
The answer is simple.
We burned off more calories that we took in…
AND we made “healthy” food choices when we did eat, which automatically keeps insulin more stable and provides our bodies with the nutrients it needs to burn fat.
However, over the last three years I’ve moved to eating just 3 or 4 times a day and I stay JUST as lean WITHOUT the headache of having to eat every 2 freakin’ hours.
So whether you consume your calories in 3 larger meals, after
an intermittent fast, or space them over 5 to 6 smaller meals really
won’t matter in the big scheme of things.
Yes, certain meal patterning will produce faster results than other meal patterning, but consistency and choices will always win over ANY meal cadence you follow.
TAKING IT HOME
I recommend you consume protein in every meal (keeps insulin from spiking) and space your meals 3.5 to 4 hours apart until bedtime if your goal is fat-loss and you exercise consistently.
Whether you do this over the period of the entire day or use an intermittent fasting approach with a smaller feeding window really doesn’t matter.
Allowing for a little more time between meals with lots of water will give you enough time to let insulin stabilize, while keeping fat burning high and promoting a healthier metabolism over the long haul.
One exception to this rule is after high intensity weights or resistance training workouts. You can get away with larger meals and place them closer together if you wish.
But ultimately, the perfect meal cadence (frequency) is one that YOU can learn to live with and use consistently.
Once you have this philosophy nailed down, you just need to make the RIGHT food choices and follow a proven exercise plan that gives you the exact outcome you’re looking for.
One of the best approaches for those wishing to experiment with Intermittent Fasting is my good buddy Jay Ferruggia’s Renegade Diet.
Can you imagine eating delicious carb stuffed meals every night, enjoying a decadent dessert, and STILL waking up leaner…???
But that’s exactly what you’ll discover how to do using this newest method from the chief training adviser to Men’s Fitness Magazine (and somebody I respect very much), Jay Ferruggia.
Seriously, using this method you can eat pretty much whatever you want! Like Jay told me last time we broke bread together, “You just have to be smart about it.”
He proceeded to STUFF his face and said, “Forget about strict, complicated diets. Just use my Renegade approach.”
This is easily the least intrusive diet plan you’ll ever try.
Plus it’s based on science and addresses the most important aspect of losing stubborn stomach fat and getting a flat, attractive belly…
Just check out Jay’s wife below who also uses it. She’s living proof that you don’t have to eat 4 to 6 small meals a day to look great.
Insulin Spiking? Avoid It!
And don’t let Jay’s crazy look fool ya’ when you go over to his website.
He’s one of the world’s TOP on line authors and his Renegade Diet is getting a TON of national attention.
This is NOT another “diet” ebook.
The Renegade Diet is a new kind of approach to dieting, based on PROVEN research and millions of years of evolution.
It goes against everything you think you know about nutrition, breaks the rules and goes against many commonly accepted “truths.”
For example, you’ll discover…
1: Why breakfast is NOT the most important meal of the day. In fact, you should skip it. 90% of Americans eat breakfast, yet 50% are obese. I’m going to give you a much better alternative instead that fires up your fat burning and makes you feel great.
2: How you can feast every night at dinner and STILL wake up leaner. Some say don’t eat after 6pm. Research after research shows that meal timing doesn’t matter (how great is that for your social life?)
3: How to say GOOD-BYE to the “6 meals per day” gospel. There’s no research out there that says increased meal frequency results in greater weight loss.
Even though Karen and I have been using variations of this approach for over two years now, this new approach is, by far, our favorite…
Your friend and coach,
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