Comer de 3 em 3 horas: mito ou verdade?

Notas do episódio

A moda agora é sugerir que a alimentação frequente não seja necessária. No entanto, as evidências mostram que se alimentar de maneira irregular está associado a diversos problemas de saúde Artigos citados: Arciero PJ, Ormsbee MJ, Gentile CL, Nindl BC, Brestoff JR, Ruby M. Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity (Silver Spring). 2013;21:1357–1366. Arnold L, Ball M, Mann J. Metabolic effects of alterations in meal frequency in hypercholesterolaemic individuals. Atherosclerosis. 1994;108:167–174. Arnold LM, Ball MJ, Duncan AW, Mann J. Effect of isoenergetic intake of three or nine meals on plasma lipoproteins and glucose metabolism. Am J Clin Nutr. 1993;57:446–451. Cahill LE, Chiuve SE, Mekary RA, Jensen MK, Flint AJ, Hu FB, Rimm EB. Prospective study of breakfast eating and incident coronary heart disease in a cohort of male US health professionals. Circulation. 2013;128:337–343. Farshchi HR, Taylor MA, Macdonald IA. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women. Am J Clin Nutr. 2005;81:16–24 Farshchi HR, Taylor MA, Macdonald IA. Regular meal frequency creates more appropriate insulin sensitivity and lipid profiles compared with irregular meal frequency in healthy lean women. Eur J Clin Nutr. 2004;58:1071–1077. Holmbäck I, Ericson U, Gullberg B, Wirfält E. A high eating frequency is associated with an overall healthy lifestyle in middle-aged men and women and reduced likelihood of general and central obesity in men. Br J Nutr. 2010;104:1065–1073. doi: 10.1017/S0007114510001753. Jenkins DJ, Wolever TM, Vuksan V, Brighenti F, Cunnane SC, Rao AV, Jenkins AL, Buckley G, Patten R, Singer W, Corey P, Josse RG. Nibbling versus gorging: metabolic advantages of increased meal frequency. N Engl J Med. 1989;321:929–934. Ma Y, Bertone ER, Stanek EJ 3rd., Reed GW, Hebert JR, Cohen NL, Merriam PA, Ockene IS. Association between eating patterns and obesity in a free-living US adult population. Am J Epidemiol. 2003;158:85–92 McGrath SA, Gibney MJ. The effects of altered frequency of eating on plasma lipids in free-living healthy males on normal self-selected diets. Eur J Clin Nutr. 1994;48:402–407. Mekary RA, Giovannucci E, Willett WC, van Dam RM, Hu FB. Eating patterns and type 2 diabetes risk in men: breakfast omission, eating frequency, and snacking. Am J Clin Nutr. 2012;95:1182–1189. doi: 10.3945/ajcn.111.028209. Murphy MC, Chapman C, Lovegrove JA, Isherwood SG, Morgan LM, Wright JW, Williams CM. Meal frequency; does it determine postprandial lipaemia? Eur J Clin Nutr. 1996;50:491–497. St-Onge MP, Ard J, Baskin ML, et al. Meal timing and frequency: implications for cardiovascular disease prevention: a Scientific Statement From the American Heart Association. Circulation 2017; 135:e96–121. Stote KS, Baer DJ, Spears K, Paul DR, Harris GK, Rumpler WV, Strycula P, Najjar SS, Ferrucci L, Ingram DK, Longo DL, Mattson MP. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. Am J Clin Nutr. 2007;85:981–988. Titan SM, Bingham S, Welch A, Luben R, Oakes S, Day N, Khaw KT. Frequency of eating and concentrations of serum cholesterol in the Norfolk population of the European prospective investigation into cancer (EPIC-Norfolk): cross sectional study. BMJ. 2001;323:1286–1288. van der Heijden AA, Hu FB, Rimm EB, van Dam RM. A prospective study of breakfast consumption and weight gain among U.S. men. Obesity (Silver Spring). 2007;15:2463–2469. doi: 10.1038/oby.2007.292 Ver menos