Should time-restricted eating affect meal frequency? | Satchin Panda

[Rhonda]: Within your eating window, like,
does it matter if you’re having lots of frequent meals or maybe two meals? [Satchin]: Yeah, so that’s a question that
comes up very frequently. And, actually, this is where, again, I kind
of go back and forth between what we know about metabolism and response to eating. And we know every time we eat a good amount
of food, even a good size snack, there is enough sugar in most of the snack that it
will trigger an insulin response. Our blood glucose will go up, it will stay
up for maybe 90 minutes to a couple of hours, and then it will come down. So every time we eat we essentially trigger
our insulin to go up slightly, so there is this anabolic hormone going up and staying
up for maybe one or two hours. So in that way our body is getting into that
fat storing mode every time we eat. So with that in mind I would say the smaller
number of meals within that eight or nine hours is better than eating every one hour
within that eight to nine hours. But, again, this is where we don’t have hard
data. It’s just going by my prediction based on
what we know from physiology. And this is, again, this might hold true for
normal healthy people who do not become hypoglycemic after six, seven hours of fasting. [Rhonda]: Right. [Satchin]: But we know that there are a lot
of people who actually prefer to eat twice. And this is something that we find with many
people who adopt TRE, that what happens is after 14 to 16 hours of fasting their hungry
to have a good breakfast. And if they have a good breakfast with enough,
say, protein, fat, and some complex carb, then naturally they’ll not feel hungry for
seven to eight hours easily. [Rhonda]: Right. [Satchin]: And then they have another dinner
or maybe one snack in between. And essentially that has even happened to
me. I eat mostly two meals, my big breakfast,
and then I go to dinner, and it actually helps me stay productive throughout the day. I don’t have to waste that one hour for looking
for food, having lunch, and then the postprandial dip. So the short answer is the less number of
meals may be better. [Rhonda]: The same thing for me. It depends on what I eat for breakfast, and
I’ve noticed change. Like, if I eat, like, a breakfast that’s got
higher protein, higher fat, I’ll be satiated for much longer. [Satchin]: Yeah. [Rhonda]: As opposed to… Or even have higher fiber. [Satchin]: Yeah. [Rhonda]: As opposed to, for example, if I
eat yogurt and some berries. [Satchin]: Yeah. [Rhonda]: Not good. [Satchin]: No, not good at all. [Rhonda]: I will be hungry a couple of hours
later. [Satchin]: The same thing with me. [Rhonda]: Yeah. So that’s definitely not my go-to breakfast.

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