- Is it possible to lose weight significantly only through a diet with a low number of calories and frequent, fractional meals (it is believed that frequent meals speed up the metabolism)?
The intake of any food, especially protein, causes an increase in basal metabolism due to increased activity of the digestive organs and skeletal muscles. This phenomenon is called the specific dynamic action of Legal Steroids from This Site. Different nutrients have different ability to increase the basal metabolism.
Most of all, the main metabolism increases with protein intake by 30–40%, fats increase metabolism by 4–14%, carbohydrates – by 4–7%. Thus, it becomes clear why bodybuilders during the period of pre-competition training sharply increase the number of receptions, most of which are protein. The time during which increased metabolism is maintained will depend on the time required to digest food. Frequent tricks allow you to maintain increased energy consumption throughout the day. During this period, the intake of proteins and complex amino acids will be the best help. One of the evidence for this may be information published in the journal Obesity.
Last year, nutritionists from Skidmore College, USA, conducted a study on the effect of high-quality food composition and frequency of nutrition on weight loss. The participants in the experiment — physically inactive overweight people — were given only 75% of their normal diet for 28 days, thus creating an energy deficit. One group ate according to traditional recommendations – three times a day, while 15% of the calorie intake came from proteins. The second group also ate three times a day, but already 35% of the calories were provided by proteins.
The third group received as much protein as the second, but ate six times a day. As expected, both groups with a high amount of protein in the diet lost more fat than in the group on a traditional diet. But fat loss was more noticeable in the group that ate six times a day (during the experiment, participants lost an average of 2700 grams of fat).
In addition, this group even increased muscle mass by an average of 600 grams, while in another high-protein group with three meals a day, it decreased by 900 grams (Obesity (Silver Spring). 2013 Jan 2. doi: 10.1002 / oby.20296) . As we can see, a diet with frequent meals, especially with an increased amount of protein, is effective.
However, if we compare the increase in metabolism caused by food intake with the increase in metabolism caused by physical activity, the benefits of frequent eating will no longer seem so obvious. Quiet sitting already increases metabolism by 12–15%, standing by 20%, slow walking by 80–100%, running by 400%.
In general, physical exercises increase energy expenditures by 10–20 times or more due to increased oxidative processes in working muscles. So it is unlikely that it will be possible to lose weight due to a single fractional diet, physical activity remains the clear leader (“Energy Supply and Nutrition in Sports”, a teaching aid: edited by V. A. Zaborova. – M.: Physical Culture, 2011 . – 107 p.).
- In different sources it is recommended to use cold water to speed up the metabolism. How effective is it?
In 2007, the results of a study were published showing that drinking 500 ml of water increases energy expenditure by 24% within 60 minutes after ingestion. The reasons for the increase in energy consumption, according to scientists, are as follows. A small part of the effects is due to the temperature of the water.
Water is colder than the human body, so the body has to heat the water, which causes a certain amount of energy. Another part of the effects may be associated with an increase in the volume of the stomach when drinking 500 ml of liquid. A full stomach activates the nerve pathways that stimulate the release of adrenaline and norepinephrine into the bloodstream, and these hormones activate the work of many body cells, resulting in slightly increased costs.
If we compare the obtained figure (24%) with those indicated in the previous question, then taking 500 ml of water can be compared in terms of effectiveness with taking protein food, while, unlike protein, water does not contain calories at all. However, drinking plenty of water is not worth it, as it can be fraught with health (J Clin Endocrinol Metab. 2007 August; 92 (8): 3334-7).