Satiety and meal frequency -
With his structured and holistic approach, even though I have been dealing with a highly complicated condition, with a large number of factors entering the picture, he went to the root of the problem instead of merely trying to cover it by superficially treating the symptoms — which was the case with all other doctors previously.
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During the early stages of I started to experience major bloating, constipation, sleepless nights, major aches in my joints, especially my feet and massive weight gain 10st 3lb — 12st 10lb in 8 months.
I have always eaten healthily and train times per week. So as is the norm Endocrinologist — She told me I was old 48 and my symptoms were to be expected as I am obviously heading for the Menopause!
Gastroenterologist — He put me on antidepressants as it was obvious from a five-minute chat that I had IBS and Fibromyalgia and apparently anti depressants are very good for that!!
So convinced I was not mad and was not making my symptoms up, my trainer suggested I go and see Steve…. One stool test later I was diagnosed with Blastocystis Hominis, Candida Overgrowth and digestive tract issues.
Steve explained the implications of the infections and what I need to do to resolve the issues. When I was just about to turn 19 years old, I started suffering horrible symptoms from what was shortly after diagnosed as ulcerative colitis a chronic autoimmune inflammatory bowel disease.
I had considered myself a healthy fit individual, I was a personal trainer, strong, fast, could run all day and I had considered myself a healthy fit individual, I was a personal trainer, strong, fast, could run all day and muscular build. But the disease took a strong grip and started controlling my life completely.
Symptoms included urgent and frequent sometimes painful bowel movements which were often very loose and bloody. I was told id be put on medication for the rest of my life to keep the disease under control.
It destroyed relationships I had and shattered my self-confidence. After a few years of stumbling through life and going around in circles with this. I was trying everything and looking into what I could do to try and beat this on my own without the need for aggressive medication or possibly even having my bowel removed completely.
Desperate and frustrated I found Steve Grant Health and thank god I did. Most recently he is assisting me in putting together a long-term strategy for life long remission and is also helping me obtain even better body composition coinciding with my health goals.
Its comforting to know I have his support and amazing resourceful wealth of knowledge to fall back on if I shall need. After eating certain types of foods I would become very lethargic, I knew that my gut health and diet needed some attention. I went to see Steve after a conversation with a friend who went to see him also.
I discovered that I had some of the same symptoms as I discovered that I had some of the same symptoms as her and therefore should invest some time into exploring my gut health.
Steve was very professional and succinct. I found that I had hypoglycaemia tendencies, which resulted in a total change into the way I ate and thought about food.
He helped me plan meals, gave me ideas for meals and educated me into what types of foods would maintain my blood sugar levels and would be complimentary to my condition. Since the meeting, it has revolutionised how I think about food. Thanks Steve, it has been life changing!
I always felt that he was flexible and ready to work with any limitations you might have, in order to still reach your goals. Now, after having worked with Jane, I have all the tools necessary to continue managing my condition PCOS powerfully. I have a much better understanding of how my body works, and how to deal with any issues that may arise.
Before I came to work with Jane at Steve Grant Health, Before I came to work with Jane at Steve Grant Health, I had really been struggling to manage my PCOS symptoms. It felt like I was constantly experimenting and never quite finding the right solution. She provided me with a comprehensive program of nutrition, movement and supplementation, and as I continued working with her, I could see that some of the more difficult aspects of my condition began to subside.
And even when I had an unexpected injury, that could have derailed my progress, Jane was always there to provide much needed support and advice. Now, after having worked with Jane, I have all the tools necessary to continue managing my condition powerfully. After years of struggling to add muscle and having various issues with eating, gaining weight and muscle mass I was recommended Steve.
In just one consultation with Steve he drilled down years of symptoms and determined various gut health and digestive issues. Steve set me up with an easy to Steve set me up with an easy to follow regime of supplements and after just six weeks it seemed like my symptoms were a thing of the past!
Since that time I have gained 4kg of weight in months while still remaining incredibly lean! I turned to Steve as a last resort.
The Gastroenterologist had given me antibiotics for urgent, loose stools which led me to lose ten kilos over one year. Coupled with numerous food intolerances, I was desperate. Finally , I decided to come back to my native U.
from Greece, avoid more doctors and visit Steve. My trip was well worth it. Steve immediately suggested an advanced stool test, the results came back positive for a parasite called Giardia.
He treated it with a herbal protocol and supplements. Within three months the parasite had gone. Following that he tackled the food intolerances and I am delighted to say that now eighteen months later, I am so much better, I have put on six kilos, and thankfully, no longer need to worry about where the nearest toilet is.
I can go to a restaurant and order almost everything again. The microbiome is a new field of research and discoveries. He introduced me to a journey of discovery, not just about my digestive system but also of good gut nutrition. As my microbiome was unbalanced we learnt this from the analytical test I did my knowledge about pro and prebiotics increased tremendously.
I learnt to value all plants, pulses, fermented foods, coconut oil and avoid, junk food sugar, gluten and dairy. Steve also explained to me patiently about leaky gut, SIBO, gut inflammation and immunity, amongst others. He provided me with food plans, meal ideas and recipes at each stage of my progress, in a very friendly manner.
His help was incalculable. I now feel stronger, being a healthy 56 kilos. I have more energy, sleep better and concentrate easier. My confidence has returned.
Meeting Steve was a game changer. I am indebted to him. Thank you Steve. Mille fois. Join our newsletter list for free weekly content, discounts and your FREE seasonal recipe eBook.
Does meal timing and frequency matter for weight loss? How many times a day should I eat? Does meal timing matter? Key takeaways Choose a meal frequency that is optimal for you and trial it: if you wish to have 5 meals a day, do not choose to have 2 meals a day!
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Browse Health Goals by Tag Constipation Laxatives Stress Supplements. Work With Us Looking for Support? So convinced I was not mad and was not making my symptoms up, my trainer suggested I go and see Steve… One stool test later I was diagnosed with Blastocystis Hominis, Candida Overgrowth and digestive tract issues.
The LFr diet showed significantly higher peaks and lower troughs for glucose and insulin levels compared with the HFr diet during the day figure 1.
The AUC of 24 h glucose was significantly lower in the LFr diet In general, there was a tendency for higher FFA levels in the LFr diet, in particular after dinner compared with the HFr diet figure 1.
TG profiles were significantly higher after lunch in the LFr diet, however TG levels were significantly higher in the evening in the HFr diet. GLP-1 active and adiponectin levels showed no significant differences between the intervention diets, but overall levels tended to be higher in LFr diet figure 2.
The LFr diet significantly decreased ghrelin-active levels one hour after breakfast, and showed the same trend throughout the day in the LFr diet. Complete CGMS data of twelve subjects was obtained.
Mean, maximum, minimum glucose concentration, and the net i AUCs were calculated per diet per 24 hour from the CGMS data, during the day and night and showed no significant differences between the two interventions table 3.
Nevertheless, the CGMS data clearly showed the different glycemic patterns of the two meal frequency diets figure 3. Glycemic variability conga 1,2,4 and CV did not change between both intervention diets table 3.
At fixed time points throughout the day hunger, prospective food consumption and thirst ratings significantly reduced, and satiety and fullness ratings significantly increased in the LFr diet compared with the HFr diet figure 4 , graphs of prospective food consumption, thirst and fullness were not shown because of the same trend.
The AUCs of all appetite measurements were significantly different between the two diets only shown for hunger and satiety. Increasing meal frequency resulted in significantly lower peaks, higher troughs and constant glucose higher AUC and insulin values compared with the LFr diet under isoenergetic well-controlled conditions in lean healthy males.
Nevertheless, no effect of meal frequency was observed on substrate partitioning of CHO and fat. Our results are in accordance with findings from Solomon et al.
greater peaks and lower troughs compared with the 12 meals per day assessed throughout an 8-h period.
Nevertheless, the lower AUC of glucose in the LFr indicates glycemic improvements, we suggest that this can lead to a better body weight control on the long term. The CGMS data showed the glycemic excursions and clearly indicated the differences between the two diets during the day. However, baseline values are somewhat lower than the glucose levels measured at the fixed time points.
The accuracy of the sensor has been discussed and discrepancies occasionally were seen between interstitial tissue and blood glucose levels in detecting low glucose values. Therefore, the CGMS is a good method to assess patterns of glycemic excursions and not the absolute degree of glycemic excursions [15].
The higher rise and subsequently fall of insulin in the LFr diet was suggested to result in a higher fat oxidation, which was not observed in this study.
These findings are in line with a review by Bellisle [23] and a recent review by Leidy et al, who discussed eating frequency and energy regulation in controlled feeding studies [4].
Those reviews also indicated that eating frequency appears to have no effect on energy expenditure. Another explanation might be that the insulin levels did not increase high enough to inhibit fat oxidation in the HFr diet.
Maybe a certain threshold has to be reached before substantial inhibition will occur. In addition, Mandarino et al. The larger portion size and thus absolute amount of protein intake at each meal in the LFr diet resulted consequently in a higher protein oxidation.
We speculate that the lower protein oxidation in the HFr diet might be a relevant dietary strategy in elderly to increase daily protein uptake and preserve lean tissue, because aging is accompanied by a progressive decline in skeletal muscle mass, also known as sarcopenia [26].
Additionally, it is suggested that the postprandial rise in plasma essential amino acids concentration, particularly leucine, defines the subsequent postprandial rate of muscle protein synthesis [27].
Nevertheless, observed changes in protein metabolism on whole-body level do not necessarily represent changes on muscle level [28]. Therefore, more research is necessary to investigate effects of different meal frequencies in elderly and in particular on muscle protein synthesis.
This is a relevant observation because a low RMR is considered a risk factor for weight gain leading to obesity [29]. The higher RMR in the LFr diet might have been stimulated by a plasma insulin induced increase in the activity of the sympathetic nervous system [30] , [31].
Other studies reported that no changes in RMR were observed as a result of increased meal frequency [32] , [33]. However, these studies investigated meal frequency at a range of 2 vs. Consuming the LFr diet resulted in increased feelings of satiety AUC , and more inhibition of the satiety hormone ghrelin-active after breakfast and decreased feelings of hunger AUC throughout the day.
Hence, we suggest that the LFr diet resulted in a better appetite control, although subsequent food intake ad libitum meals has not been measured in present study. Therefore, the results should be interpreted with caution.
A point to consider when interpreting the study findings includes the energy level of the study diets varied from energy restriction to isoenergetic and resulting meal portions. The differential responses between smaller and larger eating occasions may simply be due to the inability of the body to detect the size of a smaller eating occasion as an adequate physiological load, reducing or eliminating the eating-related responses typically observed when larger eating occasions occur [4].
We designed this study to investigate different meal frequencies under isoenergetic well-controlled conditions, eliminating differences in energy balance as a confounding factor. Furthermore, potential interactions with factors such as dietary composition, food form, nutritional quality, and portion size served were also minimal in this study.
A disadvantage of this study design is that the changes in feelings of hunger and satiety could not result in adjustments in subsequent energy intake since the diet was not ad libitum. Accordingly, it is difficult to generalize these metabolic results to a daily life setting.
It is unclear what will happen when subjects consume meals with a higher frequency, have ad libitum access to food and how this would affect total energy intake. In addition, in our study a snack was chosen to represent a smaller-sized portion of a typical meal taken more frequently throughout the day.
In a free-living situation snacks are generally high-sugar or high-fat foods [1] and therefore total energy intake probably will increase.
The subjects of our study were young and healthy, therefore they have a good capacity to switch between substrates, which indicate a high metabolic flexibility.
However, when subjects are overweight, obese or have type 2 diabetes their metabolic flexibility is reduced. For that reason, subjects with metabolic inflexibility could have more difficulties handling a high meal frequency diet and this would be interesting to investigate in the future.
In conclusion, glucose and insulin profiles showed greater fluctuations, but a lower AUC of glucose in the LFr diet compared with the HFr diet. The higher peaks and subsequently lower troughs of insulin in the LFr diet did not lead to a higher fat oxidation as hypothesized.
However, this was studied for one day in young healthy males, which are very metabolic flexible. Therefore, populations at risk related to substrate partitioning and long-term effects have to be studied before firm conclusions can be made about the mechanistic effects of meal frequency on the metabolic profile and substrate partitioning.
We would like to thank all the volunteers for their time and motivation and P. Schoffelen, L. Ronden, J. Stegen, H. Aydeniz, and W. Sluijsmans for their excellent technical or analytical support. Also, we would like to thank Veronique Hall for her contribution to the execution of the study.
Conceived and designed the experiments: MM WS. Performed the experiments: MM. Analyzed the data: MM. Wrote the paper: MM WS. Browse Subject Areas? Click through the PLOS taxonomy to find articles in your field. Article Authors Metrics Comments Media Coverage Reader Comments Figures.
Abstract Introduction The daily number of meals has an effect on postprandial glucose and insulin responses, which may affect substrate partitioning and thus weight control.
Methods Twelve BMI Results Glucose and insulin profiles showed greater fluctuations, but a lower AUC of glucose in the LFr diet compared with the HFr diet. Conclusion The higher rise and subsequently fall of insulin in the LFr diet did not lead to a higher fat oxidation as hypothesized.
Trial Registration ClinicalTrails. gov NCT Introduction The escalating obesity trend in man is due to an imbalance between energy intake and energy expenditure. Materials and Methods The protocol for this trial is available as supporting information; see Protocol S1. Download: PPT.
Study Population The study was conducted between 21 th October and 19 th March on 12 adults. Table 2. Screening All subjects performed an OGTT before inclusion.
Figure 1. Glucose A , insulin B , FFA C and TG D levels for 24 h and the AUCs of the LFr dense black circle and HFr open gray circle diet. Figure 2. GLP-1 active A , ghrelin-active B and adiponectin C levels for 24 h and the AUCs of the LFr dense black circle and HFr open gray circle diet.
Study Design This study had a randomized, 2-way crossover design with a wash-out period of at least one week to avoid interaction between the two interventions. Table 3. Figure 3. CGMS glucose levels for 24 h in the LFr and HFr diet. Figure 4. Hunger A , and satiety B levels for 24 h and the AUCs of the LFr dense black circle and HFr open gray circle diet.
Blood Sampling In the morning, while staying in the chamber, a catheter was placed into an antecubital vein using a airtight sleeve for the withdrawal of blood. Visual Analogue Scales Appetite profiles were measured using anchored mm visual analogue scales VAS with words at each end that expressed the most extreme rating to measure hunger, fullness, satiety, thirst, and prospective food consumption [17].
Indirect Calorimetry The respiration chamber is a 14 m 3 room and is furnished with a bed, chair, table, television, radio, telephone, computer, wash-bowl, intercom, and a deep-freeze toilet.
Body Composition In the fasted state, body density was determined by underwater weighing for baseline characteristics. Statistical Analyses SPSS software version 15 for windows; SPSS was used for data entry and analysis. Results Subject Characteristics Twelve healthy non-smoking men aged 23±1.
Energy Expenditure and Substrate Partitioning Energy intake was similar by design in both intervention diets Metabolic Markers Measured at Fixed Time Points The LFr diet showed significantly higher peaks and lower troughs for glucose and insulin levels compared with the HFr diet during the day figure 1.
CGMS Complete CGMS data of twelve subjects was obtained. Appetite Measurements At fixed time points throughout the day hunger, prospective food consumption and thirst ratings significantly reduced, and satiety and fullness ratings significantly increased in the LFr diet compared with the HFr diet figure 4 , graphs of prospective food consumption, thirst and fullness were not shown because of the same trend.
Discussion Increasing meal frequency resulted in significantly lower peaks, higher troughs and constant glucose higher AUC and insulin values compared with the LFr diet under isoenergetic well-controlled conditions in lean healthy males.
Supporting Information. Protocol S1. Trial Protocol. s DOC. Acknowledgments We would like to thank all the volunteers for their time and motivation and P. Author Contributions Conceived and designed the experiments: MM WS.
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Home » Blogs » What You Never Satietj About Meal Frequency. You know Natural vitamin options diet has Weight loss motivation lot Natural vitamin options Satietu with your weight and body composition. When it comes to weight loss and maintenance, the number one strategy people use is modifying their eating patterns. Watching what you eat is important. But meal frequency is another dietary variable of your eating pattern that often gets overlooked.
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