metabolism question

[gareth]

I read a post on metabolism which was very informative but did not mention any of the advantages of a faster metabolism.

Since I started lifting and doing cardio ( and watching my diet) I have noticed that I do not have to eat so much to feel full but on the other hand my stomach is (feels) empty every 2-3 hours.

The result is my meals are smaller (i.e. 5 oz fish and a salad + slice of bread for lunch) but I have to eat more often. What I am afraid of is if I eat more often I willl eventually put on weight.

The trouble is really at night. I have my dinner at eight and then I have a snack (of oats) around 11 hoping to be in bed by 12. But sometimes a good film comes on so I don't get to bed until 2.30 - so I have to have another snack.

Actually I don't mind if I put on weight, only that I don't want to make my potbelly any bigger (the idea is the get rid of thias potbelly altogether).


Comments welcome, thanks.

 

[atherjen]

it all boils down to calories in VS.calories out for the most part. eating more frequent smaller meals compared to 3 larger ones- with the approx. same overall calorie intake for the day will aid in keeping your metabolism elevated as you know. now that late night snacking, if going over your maintenance intake would result in some weight gain, however some may also go to facilitate more lean mass gain. I wouldnt suggest oats as a late nite snack for the carb density(fine if you had trained late). how about snacking on some veggies? (sounds boring but easy ways to spunk them up). also sugar free puddings/jellos, etc. or just go to bed!

 

[Akateros]

If you eat more often, you will likely maintain OR even lose weight, even if your caloric intake goes up a bit (as long as you keep to clean foods). For one thing, one's body can really only use a certain amount of energy (calories) at once, and if you eat more than that at a particular meal (as in, when you eat only three large meals a day) even if your amounts are the same, you are more likely to store fat than a person who is "fuelling as necessary" with more smaller meals.

Second, there is something called the "thermic effect of food." Digestion and processing of what you eat takes energy, so the more often you eat, the more energy it takes to break it down. Not a huge amount, granted, but something extra over your BMR.

I have found that generally, for maintenance, it doesn't matter when I eat my carbs as long as I stay within my overall daily range for calories and macros. (Generally, for maintenance, my bod seems to prefer a ratio of about 30-40% carbs, 30-40% protein, 20-30% fat.) If I am actively trying to lose weight, then cutting carbs out of at least my last couple of meals is one strategy that helps.

I also have a bad habit of staying up very late. When I'm up, though, I'm best to eat every 2-3 hours just as I usually do. Particularly since late at night is the most tempting time to nibble this or that, even without adding in the possibility (for me) of going all hypoglycemic if I go without eating too long. Egg white omelettes with veggies are a good late night choice, or a few morsels of chicken with veg. When I'm feeling like a sweet thing, I'll often make sweet egg white omelettes with Splenda or Da Vinci sugar-free syrup (very often with flax fibre mixed into them, for increased Satisfying Bite). Protein shake, mixed with some cottage cheese (for the longer-lasting casein protein) (try mixing it thick, it's almost like pudding).

Options are really far more than you think...

 

[Premo55]

My advice:
If you're staying up, keep eating. I was up till 9 in the morning today (I just woke up), and took in 8 meals before I went to bed as opposed to my regular 6. I was carrying huge packages around the airport with my girlfriend, though.

Peace.