Let me start by saying that there’s nothing wrong with eating 5 to 6 small meals a day. You can eat 5 meals a day and look excellent with a chiseled rock-solid six-pack.
But….what if you don’t want to eat 5 meals a day. Most Fitness gurus are going to tell you…. well sorry you have to….its the only way.
And that’s just plain wrong. Believe it or not, you can eat just one meal a day and burn even more fat than the person eating 6 meals.
I know that sounds unbelievable because you’ve been hard-wired over at least the last decade to increase your meal frequency.
We’ve all been told to eat smalls meals more frequently throughout the day, “and if you don’t your metabolism is gonna shut down, and your gonna lose your muscle mass,
and your gonna get fat.” And that’s just plain untrue according to the many studies that completely disprove this point of view.
Also, I know this from my own experience… I started decreasing my meal frequency about 3 years ago.
I went from eating five to six small meals a day for years to eating only three meals a day,
then two meals a day, and for the last year and a half I only eat one meal a day and I manage to maintain my six pack year round, I haven’t lost any muscle mass, and I feel great.
You have to understand everyone has abs but in order to see them you have to first burn away the fat sitting on top of your abs,
and when your goal is to burn fat I’m convinced that meal frequency.. matters so little that it’s practically negligible.
To burn fat at a steady pace you have to reduce your calories by 25 percent from maintenance and You also want to make sure that your insulin levels stay low throughout the day.
Well……you can cut 25 percent from your maintenance calories and reduce insulin levels eating one meal a day or eating 6 meals days.
In fact, insulin which is a fat storage hormone that will block is released whenever you eat so eating one meal a day has shown to help reduce insulin levels.
Many people are under the impression that insulin levels only go up when you have carbs.
Which is again plain wrong. So if insulin goes up every time you eat then it would make sense that if you don’t eat, insulin will stay low….like really low,..
and really low insulin levels are optimal for fat loss which is again what we need to do to see those ripped abs.
As far as the 25 percent deficit do you think it’s easier to create a 25 percent deficit eating only once a day or eating six meals a day?
I personally have a lot easier of a time staying at a deficit eating one meal a day because even though I’m in a deficit that one meal can be pretty big because it’s the only meal I’m having for the whole day.
Some of you might be like I could never only eat one meal a day I’ll literally starve and then binge eat.And this is actually one of the major problems with any type of fasting…. your appetite will go up.
However, this doesn’t last forever and is more So of an obstacle when you first start fasting. Your body uses the hormones ghrelin and leptin to signal when you’re hungry and when you’re full.
And those hormones are largely released on a schedule. So if you eat every day at one o clock somehow
your body is going to send you a signal that you’re hungry it’s time to eat at 1 o clock without you even having to check your watch.
After a couple of days and especially after a few weeks of fasting your body’s feeding schedule adapts and the hunger becomes less intense.
Like right now its almost 9 at night and I haven’t eaten once today but I’m honestly not hungry at all because my body has adapted to this.
When I first started I was really hungry to the point that my whole body would ache. That’s why you shouldn’t just jump into eating one meal a day.
Instead, slowly decrease your meal frequency from three meals to two meals to one in order to manage your appetite.
Now just for your information, you should know that eating six small meals a day doesn’t just solve the appetite problem.
With small meals, every time you eat a meal not only do your insulin levels go up but in order to meet your 25 percent deficit
those meals have to be tiny and many times they leave you hungrier after you’re done eating than before you even started.
Also, every time that your insulin levels and blood sugar levels go up they also will crash back down which will lead you to get hungry and tired.
Eating only once a day I can honestly say that I never have that midday crash and I maintain very high energy levels throughout the day.
Again that will take you some time to get adjusted to but it’s worth it if you don’t want to worry about eating all day.
So we also know There’s no difference in calories burned if you eat more frequently, and we know that there’s no consistent evidence that eating more frequently will lower appetite.
So why do we have to eat so many meals a day? Because your body is going to enter a starvation mode and your metabolism is going to shut down.
Guys that’s totally false. In fact, studies show that your metabolism can increase for the first 48 Hours fasting.
Not only that any kind of diet that creates a calorie deficit will slow your metabolism down eventually regardless of whether you’re eating 6 meals or one meal.
And as soon as your calories go back up your metabolism will go back up as well so it’s not like you’re permanently damaging your metabolism by being in a calorie deficit.
Okay so with all that said for those of you that want to try to eat one meal a day to create a calories deficit to see your abs
you can start by visiting my website gravity transformation.com and plugging in your stats into the calorie calculator.
The calculator will not only give you your maintenance calories but it’ll also give you your deficit calories and your deficit macros.
You can find a link to the calculator below in the description. Now some of you may not be able to eat your total daily calories in just one meal.
And to me, that’s not a huge problem because if you eat fewer calories your body will pull those calories it needs from your fat stores that are sitting on top of your abs.
it’s just very important that you prioritize which calories you get in before you get full. Repeat after me protein first, then veggies, then fat, then carbs.
For a fat loss, this is the best way to prioritize. So if you have a problem taking in all that food, eat your protein first, then veggies, fats, and then carbs.
also just a quick tip for the one meal a day it’s usually not realistic to get one gram of protein per pound of body weight.
If you want you can throw in a protein shake after your workout to make up for that. But if you don’t get 1 gram per pound of bodyweight that’s still totally fine.
Just make sure that at least 20 to 25 percent of your total calories are coming from protein.
Remember since the point is to burn fat in order to see your abs, eating even fewer calories because your too full is only going to help you further create that deficit necessary to burn that fat.
Now, this is very different from building muscle and bulking up. If you’re trying to bulk up I recommend you eat more frequently
because it’s going to take a lot of meals and pretty much grazing all day to meet the calorie Surplus you have to meet when trying to bulk up.
But again that’s not what this is about if you want to have abs eating one meal a day is a simple option that you have.
it helps eliminate the complexity because all you really have to worry about is getting fresh healthy real single-ingredient food into your mouth once a day.
And I promise you even though the Skeptics will deny this you will see your six pack if you eat only one clean meal a day consistently.
so that’s the guys I really hope this video is helped you out. I can’t wait to see all the comments below about how horrible of a coach I am and how horrible my advice is but I don’t care because the truth is the truth.
and if you’re a fan of the truth when it comes to Fitness and you’re sick of hearing the same old fitness Dogma,