Weight Loss Tips & Secrets

Weight Loss Tips & Secrets


Fitness Nutrition Secret: Meal Frequency

In this section I will cover meal frequency/timing, which is one of the most important fitness nutrition secrets that you can use to create a lean,healthy body and to reach your ideal body weight!

Meal frequency/timing is also the most effective nutrition strategy that you can use to speed up your metabolism with minimum investment of your time and effort!

And it is something that you simply must implement in your program if you want to create permanent fat loss, and then maintain it for life! 

The reason for this is simple: When you create a meal taking into account your daily maintenance level calorie intake, the optimum nutrient ratio for your body type, and in addition to this you create an average size meal that your body can completely digest, process and utilize, there will be no calorie surplus left to be converted to unwanted body fat!

By eating frequent, average size meals, that have the perfect combination of healthy food sources, you will provide your organism with all of the macronutrients, micronutrients, vitamins and minerals it needs to function properly, and use cardio training to directly burn unwanted body fat from your fat cells, permanent fat loss will follow!

Properly using this fitness nutrition secret of meal frequency/timing means that you should eat four average size meals, approximately every four walking hours! You should also eat your breakfast as soon as possible after waking up. The only exception is if you are using the morning fasted cardio approach, in which case you should eat breakfast after your cardio session!

This meal frequency/timing technique is also one of the best ways to maintain and eventually build additional muscle, which will raise your metabolism, and you will burn even more calories on a daily basis.

Building additional muscle will require weight training of course, but when you consume four average size meals, every four hours with the right amount of nutrients, you will not only have the necessary energy for your workouts, but also will provide your body with the perfect amount of amino acids to build this new muscle. 


Maintaining your muscle is one of the most important elements of creating a lean, healthy body and reaching your ideal weight. Muscle is a metabolically active tissue and your organism must expand a lot of energy (calories) to maintain it. This means if you lose muscle you will burn less calories during the day!

To retain your muscle you must remain in positive nitrogen balance throughout the day. This is why it is so important to use this fitness nutrition secret of meal frequency and timing on a regular basis.

Protein not only provides the amino acids that your body requires, but it is also the only macronutrient that brings nitrogen into your organism. Without these nitrogen atoms your body can’t maintain your muscle.

It takes about 3-4 hours for your body to digest an average size meal. The protein (amino acids) from the food you consume last about the same 3-4 hours in your bloodstream.

Dietary fat can be stored in your fat cells. Carbohydrates can be stored as glycogen in your muscles and liver. But protein can’t be stored in the body like fat and glycogen. There is only a small amount of it in your bloodstream.

Once this transient amino acid pool is used up by your body, and you do not provide the essential amino acids with your food, the body will start to break down its own muscle to get the essential amino acids that it needs to function properly.

This is one of the reasons that your lean body mass decreases if you do not eat average size meals that contain protein on a regular basis throughout the day. In other words, it is not only important to eat the right amount of protein, but also to eat it frequently.


When your organism doesn’t receive the amino acids every 3-4 hours with your food, it turns to your muscle mass to get the amino acids that it needs to function properly. This is another reason why this fitness nutrition secret of meal frequency is so important!

These amino acids are the main component for practically every process that occurs within the body such as metabolism, digestion and the transportation of nutrients and oxygen in the blood. Our body also uses protein to make new skin, hair, nails, bones, connective tissue, muscle, and many other of our body’s structures.

Protein is necessary for the production of antibodies, which fight against infection and illness, and is the main nutrient that keeps our hair shiny and healthy, our nails strong, our skin fresh and glowing and our bones strong and healthy.

Our organism is constantly using amino acids to build new and repair old body tissue and muscle. Protein is a real workhorse, it’s part of every body cell and tissue, including organs, skin, bone, and of course your muscle.

Protein supports the body’s immune functions, aids in the transport of nutrients, serves as a buffer to maintain stable blood PH, and similar to different enzymes and hormones, works to regulate many different body processes.

This is why it is to your advantage to consume lean protein in every meal during the day. From my experience using the moderate 50-30-20 nutrient ratio with 30% of your daily calorie intake coming from lean protein sources is the optimum approach for providing your body with just about the right amount of amino acids it needs to function properly.


The frequency of your meals should depend on how many hours you are awake during the day! You can eat anywhere from 4 to 5 meals per day, with three to four hours apart between each meal.

Four average size meals per day, from my experience is the optimum meal frequency for most people. Five meals per day should only be considered by someone who has very large daily maintenance calorie intake (over 3500 calories per day).

The most important thing in fitness nutrition is to schedule all of your meals ahead of time, and stick to them on a daily basis. If you have an endomorph dominant body type, meal frequency is a must for you, because you will need that extra boost to your metabolism that meal frequency provides.

In addition to eating 4 average size meals, you must never skip meals, and always eat breakfast shortly after you wake up. Skipping breakfast, skipping meals and leaving wide gaps between each meal is what eventually slows down your metabolism!

This meal frequency approach produces the perfect size meals for creating permanent fat loss. The food from an average size meal gets completely digested and utilized by your body, and there is no calorie surplus left to be converted to body fat.

When you consume lean protein and complex carbohydrates in every meal, the high thermic effect that these foods have, will help you to create a small calorie deficit on a daily basis. This is why this fitness nutrition secret will eventually help you to create permanent fat loss.

To make up for this small calorie deficit your body will tap into your body fat stores, and will burn this fat as an energy source. The most important element for this to work, is to make sure this calorie deficit is very small, and created using the thermic effect of the food you consume and not through a low calorie diet.

Creating your daily meals is very simple! For example if your daily maintenance calorie intake is 2000 calories per day, you would divide this number by the four daily meals. This would give you 500 calories per meal. If your daily maintenance calorie intake is 4000 calories per day, you would divide it by five and would get 800 calories per meal.


In addition to boosting your metabolism, frequent eating will end your food cravings that come from leaving long gaps between meals. You will always feel satisfied and hunger will be a thing of the past. Your next meal will always be about four hours away, and you will never have to worry about being hungry.

When you start to use this nutrition secret of meal frequency together with eating the right amount of carbohydrates, protein and dietary fat, your metabolism will increase tremendously.

Eating four average size meals on a daily basis, can be one of the first things that you can do to put yourself on the right path toward creating permanent fat loss.

This is especially true if you consume food that has a high thermic effect, like lean protein and complex starchy and fibrous carbohydrates on a regular basis.

This fitness nutrition secret of frequent meals, will make a serious impact on the results that you will produce in the long run. And when you start to consume meals created using food sources that have a high thermic effect, the increase in your metabolism might even shock you!

In the fat burning foods section, an in many other areas of this site I explain why consuming foods that have a high thermic effect is so important for long term weight loss.

When you combine meal frequency/timing, with an optimum daily calorie intake, and eat foods that have a high thermic effect, creating the body of your dreams will become a complete reality!

Updated: January 24, 2014 — 5:23 pm

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If you feel that you have a health problem, you should seek the advice of your Physician or health care Practitioner.

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