Well, you don’t have to.
Eat once, twice or three times per day… literally whatever works best for the schedule.
Relieved? I know.
Results (assuming the fundamentals for fat loss are covered) will be identical.
This is the mistake everyone makes when looking to shift some weight, and that’s hiking meal frequency in an attempt to fuel the ‘metabolic burn’.
Bottom line – for most it’s a complete pain in the ass and it’s just not necessary.
People seem to think they’ll waste away, fall victim to ‘low blood sugar’, have headaches and feel nauseous if they’re not permanently ‘fuelled’ through food intake.
In most cases, this is wrong.
If there’s fat on the body – there is fuel for adequate function (breakdown into blood sugar for fuel supply).
The body is an energy system, switching between food digestion / usage/ storage AND storage withdrawal (when we’re not eating) to provide a consistent, steady supply of energy to the body.
Hence why we don’t die when sleeping. If we can sleep and wake up, we can go without food for some time.
The real underlying causes as to why most feel like crap after waking (and eating is necessary to solve the issue) are these:
> The accumulative effect of inadequate energy supply (from prior days under feeding)
> Inadequate intake of vital nutrition to support the body (lean body mass, hormonal function etc – usually hand in hand with the first point).
> Over training relative to the body’s ability to recover (usually also governed by underfeeding + genetic differences + some other factors that are off topic)
> Underlying health condition (hormonal, genetic etc – unlikely for most)
If one of / combination of these factors are off, then this is going to be the direct cause of grogginess, headaches, nauseous feelings, hunger pangs, irritability etc in the morning and the body will signal to go eat something (due to chronic under feeding of both overall energy and / or vital nutrition).
Does that mean just, not eating to lose weight? No, definitely not – this stuff should never be taken out of context.
Context in this sense is:
> Energy balance and nutrition <
If said individual consumes enough total energy to support the body for every day function, and consumes enough of each vital macro nutrient (Proteins, Carbohydrates, Fats) from wholesome sources (to cover micro nutritional intake too)…. THEN ultimate flexibility with meal planning comes into the picture.
So what I’m getting to is this:
> If you’re eating 4 – 6 times per day for fat loss, maybe getting results, maybe not… but either way you find it a complete pain in the ass and it just doesn’t fit with the schedule…. don’t feel like you have to.
Just make sure that if meal frequency is going to be reduced, I’d always advise doing it properly (a.k.a not winging it) by:
> Energy balancing the body properly
> Optimising nutritional intake for fat loss
THEN partitioning it into the meal plan for the day (literally, eating whenever in the day works best for you).