Skipping Meals Will NOT Slow Your Metabolism and Cause Weight Gain!

September 17, 2007

Skipping Meals Slow Metabolism

Let’s get one thing clear…skipping a meal does not slow down your metabolism! A popular idea right now is that if you skip meals your body goes into “starvation mode”. This is where the popular six meal per day diet plan got its start. This theory is based upon a misunderstanding of how diet affects your metabolism.

Prolonged Fasting and Prolonged Low Calorie Diets is What Puts the Body Into Starvation Mode

You body will not shift into “starvation mode” until it has been deprived of calories for a long period of time…24 hours or more. It has also been shown that it takes 2-3 weeks on extremely low calorie diets for your the body to begin adjusting its metabolism.

Another Fallacy…That Breakfast is the Most Important Meal of the Day

Why is that? It actually doesn’t matter when you ingest your calories during the day. There are certain times when it is more strategic than others, but for the most part if you eat 2,000 calories in a day…you ate 2,000 calories in a day. To be honest, there are more benefits to eating your biggest meal at night.

But…If You Eat Most of Your Calories Before Bed, It All Turns to Fat!

If you eat like a pig all day and then eat a big meal at night, it does turn to fat…but if you eat very few calories all day and then eat a big meal a night, the opposite occurs. It is now believed that protein utilization in your muscles increases dramatically after a fasting during the day. So fasting during the day and eating late at night makes it less likely that food you eat will get stored as fat…it will get stored as muscle instead.

But…Skipping Meals is Unhealthy!

I’ve been eating mainly just one big meal at night for close to 4 years and have been completely free from any type of cold or flu virus. I haven’t even had as much as a sniffle, since adopting this eating style. I am completely ripped year-round (not bragging, just a testament to how well this way of eating works). Honestly, I have never felt better.

Want More Info on This Way of Eating?

Ori Hofmekler has a great site called “The Warrior Diet”. Here is a link to a blog post which answers this question in great detail: Starvation Mode – A Diet Fallacy

Also…Here is a post with a bunch of readers who are losing weight following this approach to eating. Many of your questions will get answered here:

Lose Fat By Eating Just One Meal Per Day

The main point of all of this is that skipping meals can actually help you lose weight if done correctly.

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Thanks for reading all these years!



 

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{ 91 comments… read them below or add one }

Jonneh September 17, 2007 at 10:34 pm

Just a warning to potential young readers, though – he’s not in any way, shape, or form, promoting eating disorders. Do not confuse these two ways of eating.

admin September 17, 2007 at 11:37 pm

Jonneh,

Great comment buddy! Yeah young people…make sure you get enough calories each day…you just don’t have to eat every 3 hours to be fit.

Ruty

mido September 18, 2007 at 8:17 am

I’m not sure if you’ve mentioned it but what kind of meals are advisible? Should the one meal you eat be composed as normally (and reasonably) as possible, or low-fat/high-protein/stipulated diet? Or does it just not matter?

Also are you meant to eat 1500 calories in one sitting? (I’m a female reader, btw.)

admin September 18, 2007 at 2:30 pm

Mido,

You have to experiment a bit. You can eat quite a bit looser than if you were eating 6 meals per day, but I would still recommend eating healthy most of the time.

For instance, I will eat things like Chicken Fajitas and add a bit of cheese and sour cream without worrying (if I was eating a bunch of meals each day…I wouldn’t be able to get away with the sour cream or cheese).

Or I’ll feel free to eat pizza once a week. I’d probably eat a bit of yogart or something for dessert, just to insure I get enough protein.

What will happen is that you probably won’t end up eating 1500 calories in one sitting. You aren’t really going to watch calories hard, so you may only eat 800 one meal and possibly 1,800 on a different day. This actually works better, because it keeps your body guessing.

The point is that your body will use whatever you eat, more efficiently after a period of fasting. If you only eat a little, then all those calories will be used well by your body…if you eat bunch, then the body can use those extra calories efficiently as well.

Rusty

Redleg September 25, 2007 at 4:07 pm

On one hand you suggest that protein is used more efficiently after fasting, but then you also suggest that it is not important to eat a good breakfast. Wouldn’t break-fast (essentially fasting all night) be a good time for efficient protein consumption? I know I don’t “wake up” until I’ve had a glass of milk or coffee in the morning and it seems to me that the milk is the far healthier choice of the two.

admin September 25, 2007 at 6:30 pm

Redleg,

As a matter of fact, that is exactly what I do…I eat a low calorie protein shake right when I wake up, but it is only 260 calories…the largest percentage of my calories are eaten one meal at night.

Here is a really great two part article that interviews Ori Hofmekler…the gentleman who really master-minded this unique approach to eating.

http://bodybuilding.com/fun/mahler49.htm

After reading this…you will see that it isn’t an “all or none” type deal. You can eat small amounts throughout the day as long as the bulk of your calories come in that one big meal.

Rusty

timothy September 26, 2007 at 4:09 pm

Rusty ive been doing everything in your blog such as the lifting and the running and have leaned out but the diet i still scared to try.my nutritionist gave me this advice Which i dont go to because your basically better then anyone out there.He gave me this ive been eating 5 small meals a day and then one day out of the week i am able to eat whatever I want on that day. I have been losing 1 to 2 pounds. I am around 182 but i wanna know if i switch over to your plan i will get results faster by eating 2 to 3 meals a day. i wanna lose those pounds as fast I really wanna try your eating style because everything you have posted has worked. Also if i switched to 2-3 meals would this be a good meal plan.breakfeast low fat yogurt lunch grilled chicken/steak salad and dinner grilled chicken/ steak. Also how many meals would you recommend cheating. By the way your blog awesome and was wondering if you were gonna come out with a book or not?

admin September 26, 2007 at 5:23 pm

Timothy,

Losing one to two pounds per week is a pretty decent rate of losing weight. I have to be honest, if it is working…why mess with it? Your nutritionist is probably giving good advice.

What I would do if I was you, would be to continue eating the way your nutritionist recommends until you get to a sticking point…once you get to that sticking point, then you could switch over to that 3 meals per day plan that you outlined in your comment.

There are so many diets that work. The main thing is to keep the calories down. The three meals you listed do look like an effective plan, but you may need to incorporate a multi-vitamin just to insure that you are getting all the vitamins your body needs.

..And yes, I do plan on writing a book at some point in the future, but I want to discuss ideas and see how people are getting “real world results” on this blog. That is why comments are so important to me. I am learning how methods that work for me are working for others. Most likely the book will be a collaboration with me and a few other authors.

Great job on your weight loss so far!

Rusty

timothy September 26, 2007 at 5:35 pm

thanks the thing is rusty is that i have to plan my day around eating and i think i am going to switch over. If i do switch over do u think i could still have that whole cheat day…. I was also reading how you can eat more loosely ?? like how far can you go? i am in college and i always want a italian 12 inch sub is that to far ?

timothy September 26, 2007 at 7:40 pm

I also wanted to ask you is there ever a problem if you eat 2 few calories? like will your body go into starvation

admin September 27, 2007 at 3:02 pm

Timothy,

I’m a HUGE believer in eating what you want every now and then. If you like Italian 12 inch Subs…then you should ocassionally eat Italian 12 inch Subs!

So if you want to have a cheat day, what I would do is eat fewer calories than normal the day before and ideally hit the cardio a bit harder the day before as well.

Starvation mode WILL occur if you do too few of calories for too long. It won’t happen over the course of a day…but if you eat way too few caloires over the course of a couple of weeks…it will happen for sure.

Make sure and read the article over at Warrior Diet to get a good understanding of this:

Starvation Mode – A Diet Fallacy

Rusty

thomas September 29, 2007 at 5:54 pm

Rusty i wanted to ask you a question reguarding the low claorie meals does it matter wheter you have 1 meal one day 2 the next 1 the next 3 the next. I am asking do u have to keep the same number of meals or do they just have to be low calorie

admin September 30, 2007 at 12:59 pm

Thomas,

It is cool to just keep it low calorie throughout the day. I often times just have a few low calorie snacks and one meal on one day, but two meals the next. Ideally I like to keep it to one meal for a few days in a row or as often as possible, because I get great results that way, but you can do two as long as they are low calorie meals.

Rusty

thomas September 30, 2007 at 3:36 pm

ok i see i usually have protein bar(300 cals) and piece of fruit for lunch and then some kind of chicken steak salmon salad or chicken pita sandwhichs….is it ok to add dressing to those?

admin September 30, 2007 at 6:37 pm

Thomas,

Yeah for sure…you will still have very low calories for the day, so feel free to have good dressing on your salad.

Rusty

thomas September 30, 2007 at 7:47 pm

thanks man good news but i wanted to ask if that diet was low calorie enough the day to shed body fat and also how long between 1st and second meal? how many hours…..

thanks rusty sorry for asking some questions

admin September 30, 2007 at 9:51 pm

Thomas,

No worries at all. You can be really flexible about when you eat these meals as long as your total calories are down. That being said…I would try to be strategic on the days you are exercising. Try not to eat anything at all 3-4 hours before working out. Besides that…just eat when it “feels natural” for you. We are all different when it comes to this sort of thing.

Rusty

Jay H. October 7, 2007 at 11:48 am

I’ve been doing this stuff for 12 years and it makes a huge difference when you eat more small meals per day, not that other ways don’t work, but the ‘grazing’ method is the best and healthiest way because it maintains blood sugar levels and won’t cause insulin spikes, which are related to fat gain, heart disease, cancer, and a host of other problems.

admin October 7, 2007 at 12:09 pm

Jay,

The grazing approach does work for a decent amount of people…no question. It didn’t work for me, because it actually made me tired throughout the day and I could never lose that last bit of stubborn body fat.

The nice thing about eating a larger complete meal is that usually there is a fat, protein, and carbs…so it shouldn’t cause much of a blood sugar spike at all. Typically it is when people snack on carbs without protein and fat, that the blood sugar goes through the roof.

All that being said…I certainly do know people who keep fit and they eat smaller meals quite often. I guess it really depends upon how you like to eat.

Good Comment!

Rusty

Christina October 28, 2007 at 2:15 pm

I just started the one meal a day thing 4 days ago…I’ve lost 4 pounds according to the scale. I’ve done a lot of reading on this and have been drinking distilled water all day long in addition to my one meal.
I’ve actually found that I have an incredible amount of energy during the day since starting this. I usually have a moment in early afternoon where I have hunger sounds in my stomach but it always goes away with more water.
I’ve been worried about getting enough nutrition from one meal because I’m not the best eater/calorie counter/ whatever. So today, I began taking Amazing Grass Green Super Food which is a supplement that has just about all the nutrition I need. I haven’t started exercising yet but I’ve been walking about an hour per day. Tomorrow, I’ll start on the bicycle and eliptical runner. Is there anything I can do to make this go quicker and not damage health? Size of one meal, what I eat in the meal etc? I’m looking to lose a lot of weight, I’m 5’4 and weigh 203. Thank you.

admin October 28, 2007 at 2:51 pm

Christina,

So you are 5’4 and looking to get down to 120’ish? You could probably get by with around 1,200 calories or less per day. As far as the one meal goes, make sure it contains a lot of vegetables and is well-balanced (just like mom used to recommend).

I really am trying to eat way more veggies and fruit. It is so basic, but very easy to overlook when you are dieting. There are important phytonutrients that you just can’t get in pills that you can get from vegetables. The amazing green grass is a natural supplement, so it is beneficial in this way as well.

Keep us updated!

Rusty

star November 14, 2007 at 7:39 pm

I started naturally eating at night. I was finding that I wanted to eat the most at night, and if I was eating all day, then that was way too much food. So I got onto google, and put in something like “does skipping meals realy slow metabolism” which brought me to you. I read up on your site, and switched my diet even more. For the past three days I’ve had a glass of soy milk for breakfast, then some carrots and an apple for lunch. Then I eat whatever I want for dinner, which is pretty much vegan organic food. I feel freaking amazing. I’ve been bouncing off the walls and dancing. I suddenly don’t have any brain slouch during the day, I’m able to concentrate on my research for hours. Amazing.

star November 14, 2007 at 7:59 pm

PS. But I’m having trouble getting up to 1200 calories, which I’m told is the lowest a 5’10 26 year old woman should go. I don’t want to eat too much high fat food to get there.

admin November 15, 2007 at 1:36 pm

Star,

Since you are allowing your body to get hungry during the day, the nutrients from your night meal will get utilized better by your body. Your body will absorb the protein better than if you ate all day. Because of this…you could get the same effect with less calories.

As long as you feel great and don’t get ungodly thin, then keep eating this way. Those numbers are just guidelines…everyone is different.

Rusty

Mitchell November 27, 2007 at 7:12 pm

Hi admin,

I am an 18 year old male, 5’6, 121 Ibs from Australia. I have been eating the same as you have been for almost 2 years now.

I did not even know about the Warrior Diet for the first couple of weeks that I tried it. I just had the instinct to fast during the day because I knew that fasting helps to clean and detoxify the body.

The first 12 months I used to drink coffee and eat fruit during the day but now I have lost my appetite completely and do not eat anything at all during the day and leave all of my food until night time. I drink lots of water during the day (filtered water), I try to avoid tap water as much as possible. I also take Vitamin C supplements during the day (no added sugar, yeast, gluten, artificial sweeteners), it is just pure vitamin C in a tablet. I usually take about 5,000 – 10,000 milligrams per day. I also take Omega-3 Fish Oil supplements during the day. So that is about it. Vitamin C tablets + Fish oil tablets + plenty of clean water during the day and all of my meals at night. Sometimes I do not start eating until 11:00PM because sometimes I have work in the evenings.

I try to eat plenty of healthy foods at night such as fruits and vegetables, fish, eggs, chicken, red meat. I have not had any type of cereal for about 4 or 5 weeks now.

Do you have any advice or recommendations as to what else I should do? I play tennis about 4 – 6 days a week. What else do you recommend?

admin November 28, 2007 at 1:05 am

Mitchell,

I wouldn’t change a thing. If you do ever want to put on a tiny bit more muscle then you could have a protein shake after exercising and in the morning, but being slim and toned is a great look.

Do you have good muscular definition?

Rusty

Mitchell November 30, 2007 at 12:52 am

I am very lean with small amounts of muscle especially around the shoulders, biceps and hamstrings. I do not look anorexic but I know that I am extremely lean.

Sometimes I try and eat lots of junk food at night such as chocolate, lollies pizza etc.. to maybe put on some more fat, because I would like to put some more fat around my waist and chest area. It doesn’t seem to be working though, I can’t seem to put on any fat whatsoever. But you see, I don’t want to start eating during the day like I used to because the more you eat during the day the more you want to eat.

I was weight lifting earlier this year and I put on a substantial amount of muscle around my biceps. I seem to be naturally becoming more muscular around my shoulders and hamstrings even if I do not weight lift for a long time.

The blood sugar yo-yo swings from eating carbohydrates is very annoying and even if you go low-carb and just eat fat and protein it still leaves me feeling sluggish.

That is why I decided to fast all day and eat at night. I feel so much more alert and clear minded. And add to that, even if I tried to eat anything during the day it would be difficult. I just don’t feel like eating anything during the day at all.

And one more thing, I know there is evidence for intermittent fasting out there. But the studies were conducted on mice, not humans. We are not mice, we are humans, so just because it works for mice does not mean it works for humans, so it is not really evidence that it works for us, is it?

This is what my friend said to me. Just because it works for mice does not mean it works for humans so it is not really evidence at all. Anyways even if there was not a scrap of evidence out there I have experiential and historical evidence for intermittent fasting that is all I need.

Regards,

Mitchell

admin November 30, 2007 at 2:52 am

Mitchell,

Here is your proof…I think you will like this.

Intermittent Fasting

Have a great one,

Rusty

PS: Just drink a protein shake after your workout and eat more at night, if you want to put on a bit of size.

soph December 1, 2007 at 4:09 pm

so fasting etc is ok?

admin December 1, 2007 at 11:05 pm

Soph,

Fasting is fine for the short term…20 hours or so. If you fast for a few days, you are probably asking for trouble.

Rusty

brian December 12, 2007 at 8:25 pm

I am a teenager and I have been eating one meal a day for the last months. basicaly I kept the night time meal small but on the weekends my family goes out 2 eat often so I eat more then the other days. this worked for me until last week. my body seemed 2 plateu and I stopped loosing weight. Im stuck at 155 and I wanna loose about 10-20 more pounds. any tips?

admin December 13, 2007 at 12:08 am

Brian,

You may be stuck at that weight and even gain back a bit, before you begin losing weight again. It is rare that someone loses weight on a steady basis. It happens in spurts.

Are you exercising at all? If not you may want to add a bit of cardio 3-4 times a week right before your night meal. This will speed up the process and help you break through that plateau a bit quicker than if you don’t exercise.

Hope that helps!

Rusty

brian December 13, 2007 at 4:18 pm

yeah thanks. I thought I hadded 2 eat more so that my body would think that its gonna get a high ammount of calories again so my metabolsim would raise. o and yes I go 2 weight club at my schoool and work out

Dash December 16, 2007 at 9:18 pm

Hey Rusty,

I just stumbled across your site today. It’s awesome. I’ve been reading for the past 2 hours.

I’ve lost a lot of weight using this method by accident at least twice over the past 8 years or so without ever hearing about the warrior diet. I put on weight when I tried to eat more “regularly” and thus experienced blood sugar spikes which made me hungry and tired. I hadn’t heard of this diet before today, but I’m glad to know that it isn’t unhealthy. Part of my problem was that friends and family gave me grief that I was acting anorexic and looked completely unhealthy. They were used to me at over 210 (and at times, over 225) and I think the difference in my appearance so quickly threw them off. I never lost that last bit of stubborn fat right around my lower abdominal area, but I’m 6’3″ and was down to 185, but spent most of my time at 190ish.

I think the challenge here is psychological especially in terms of what society tells us about eating. When coworkers would eat lunch and see me abstaining, I immediately got grief including some very concerned people who were horrified about my lack of eating. I think they were so shocked that I lost weight at that amazingly rapid pace they thought that something must be wrong. I always thought I put the weight back on because I had been depriving myself and didn’t treat it as a lifestyle change but as a diet and at times went too extreme with it.

Cardio has always been a big part of my life and over the past few years, so has regular weight training. Last year I ran my first marathon and the amazing amount of running I did allowed me to eat more than usual, all day. I spend too much time in the gym doing weights and cardio to still be overweight. I eat a small breakfast and small lunch but eat during most of the night. I’m now around 215 and now that I realize I don’t have to eat every 3 hours, I’m going to go back to this method that had always worked for me. I must stress that I put the weight back on because of conforming to what others (including a trainer friend of mine who is in amazing shape) told me was normal.

I’m wondering if you still feel hungry an hour or 2 after you eat your big meal? I’m satisfied after the big meal, but historically, my problem occurs an hour or two after eating while staying up late and at the same time engaging in some compulsive eating.

Any suggestions???

THANKS!

admin December 17, 2007 at 11:07 am

Dash,

I don’t listen to the majority of people about diet and fitness. I do my research and then do what makes sense. I bet the majority of those people telling you to eat all the time have less than ideal physiques. If you want different results than those guys then make sure and do something different.

Good news about this way of eating…you have a 3-4 window where you can eat. Once you eat that meal, you can eat again a couple of hours later. The main reason that it works is that you are fasting for 20 hours each day. You don’t need to fast for 23.5 hours each day. Over time you will adapt to this better and your body will crave less.

Have a great one!

Rusty

PS: You will be at 185 for summer if you start immediately!

Harriet February 13, 2008 at 6:49 am

Rusty, this site is great, ive never heard of anything like it before and i wondered if you could answer a few of my questions? Im around 126 lbs and 5ft 2, female, do you think i could benefit from this way of eating? I want to get down to about 112.

Karen February 13, 2008 at 12:24 pm

Rusty,

I was so relieved to see that there is actually someone out there who promotes this lifestyle.

I naturally gravitated to this eating style when I was about 14 (I am now 34). I was very overweight as a child and when I switched to this eating syle I lost a ton of weight, stopped getting sick all the time, and became a very strong, healthy, thin person. I maintained this way of eating until I became pregnant with my first child at the age of 21. (that’s 7 years!!)

With direction from my Dr. I started eating more meals during the day and, surprise!!, I gained 52 lbs during that pregnancy. I was devestated, so after he was born I went back to my own way of eating and again, surprise!!, I lost almost all of it. But, due to constant nagging on the part of my friends and family saying that I wasn’t eating enough…it’s not healthy to not eat all day…your body needs food for energy to last the day…you’re doing harm to yourself…etc. I gave it up.

And now here I sit 12 years and 3 more kids later at a whopping 232 lbs. I have no energy, I get sick frequently, and generally feel yucky!!

I developed a thyroid condition after the birth of my 3rd child called Hashimoto’s Thyroiditis. This condition causes your thyroid gland to get attacked by your body and thus it stops working. Well, in my case the initial reaction by my throid gland was to go into overdrive, so I had an extremely overactive thyroid gland for about 2 months, and if you can believe it, I actually gained over 20 lbs during those 2 months. I was amazed and appalled! Aren’t you supposed to lose weight with an overactive thyroid gland? Well, anyway…

I tried working out, but I felt so icky that I just couldn’t bring myself to do it for very long and of course since my natural instinct has always been to eat at night, (but I couldn’t go without eating during the day because that’s supposedly unhealthy!) I just couldn’t lose the weight. A few months ago I decided I’ve had enough! I joined the Y and started working out 3-4 days a week, feel like it or not and I still hadn’t lost any weight.

Well, I was talking to my husband about this and about my desire to go back to my old way of eating and he said I should do what I think is best, do some research on it (which is why I’m here) but be careful cause he didn’t want me to go into “starvation mode”, LOL. Well, I have gone back to it. It’s been about 3-4 days now and I’ve already lost 2 lbs and feel so much better.

I think, personally, that every person and every body is different. What works for one won’t necessarily work for another. My body just doesn’t need to eat all day long. It functions just fine, actually much better, when it’s not fed continuously throughout the day. I don’t have glucose spikes, or drops, and the other things that people are concerned about if they adopt this style. My body is very slow and efficient when it comes to burning energy and that food I eat in the evening does last 20+ hrs for me.

I don’t know anything about your diet plan except what I’ve read here, and I don’t know anything about how or why it works, I just know that, for me, it does. I had 7 very healthy, strong, thin years when I was young and I plan to have many, many more years in the future being very healthy, strong, and thin.

Anyway, I just wanted to tell you my story and say thank you for informing the general public that “grazing” and “eating to keep up your energy up” is not for everyone. And that there really are people who can be extremely healthy when they only eat once, or sometimes, twice a day. So many people have fallen into the “eat to be thin” trap because there hasn’t been anyone out there willing to contradict it and validify what is a natural instinct for them. Which is exactly what happened to me…

So, thank you!

Karen

admin February 14, 2008 at 6:49 pm

Harriet,

Not only do I think this will work, I think it may be the only realistic way of eating for someone so light. Let’s say you wanted to get down to 112 pounds and you decided that 1,200 calories a day will get you there. Can you imagine eating Six 200 calorie meals? That is nothing. You would never be able to eat anything that tasted good at all. Doesn’t 2-3 normal meals of 400-600 calories sound better? It will work very well for you.

Karen,

Isn’t it funny that for some reason people push this 6 times per day eating strategy? It does work for some, but not everyone. I am trying hard to let people know that it is “okay” and often times way more effective to eat 1-3 times per day. People have a really hard time buying into this idea. I have ate 2 small and one large meal for the past 7 years to stay really lean. Recently I’ve been doing 1 meal per day, with just a bit of fruit in the morning. I’m still waiting for my metabolism to slow down…LOL!

Glad you found the site!

Rusty

Danny March 23, 2008 at 5:10 pm

Hi Rusty,great site

You mentioned how working out before the big meal is good.But what if I exercise in the morning and then do the warrior diet? Is that a bit counterproductive since I am not giving my body any nutrients after working out? I want to lose about 15 pounds.Thanks Rusty!

admin March 23, 2008 at 8:52 pm

Danny,

Feel free to drink a protein shake after working out. It will be absorbed quickly and won’t negate the Warrior Diet effect you are looking for.

Rusty

Joe March 31, 2008 at 2:36 pm

hey Rusty, I must admit your site is most likely the coolest site about fitness,fat loss, etc ive come across to date. it just seems like a real friendly and humble community here and you seem like you really wanna help people. i have a few questions for you if you dont mind. a lot of people will tell ya that if you skip meals, it will slow down your metabolism. is there any proof of this? i particularly dont like eating small meals every few hours like everyone says to do. i dont know if you remember serge nubret, bodybuilder from the 70s. he also ate one big meal a day at night and he was ripped to shreds. even had a more ripped look than arnold. i know this may not be the section, but instead of heavy weight low reps, is it ok to do ,lighter weight slower reps concentric and eccentric to maintain muscle while on a fat loss diet? as you most likely know, doing reps slower makes the weight feel a lot heavier than it really is. your muscles are under a lot more tension and momentum doesnt really do any of the work for you. my last question is you mentioned before doing hiit on an empty stomach. everyone that i have asked about this says to treat hiit like weight lifting, have something to eat before or you will be burning muscle doing hiit on empty. what do you think about this and do you think youll be burning a lot of muscle doing hiit or weight lifting on an empty stomach? what do you personally do and recommend? it makes sense to me in order to burn fat you need to have an empty stomach, but since hiit is a very intense thing, im kinda worried that i may be doing more harm than good meaning i dont wanna lose any muscle. thanks a bunch rusty and take it easy bro.

cazza May 18, 2008 at 9:34 am

i am on the one meal a day diet and im just wondering if i become pregnant how much of the warrior diet could i stick to or would it be too dangerous?

Nomo May 27, 2008 at 5:07 pm

Does it only work if u starve all day then eat at night? What about eating until about 3 pm. then nothing until the next day

admin May 28, 2008 at 3:05 am

Joe,

I don’t know if you will ever see my reply. I missed your comment and almost 2 months have gone by! I’ll keep it brief. Lookup Intermittent Fasting on Google to learn more about eating fewer meals per day. As far as doing HIIT in a fasted state, you will burn much more fat in this condition. You won’t lose muscle if you eat a big enough meal after working out…plus HGH increases when you do intense exercise on an empty stomach (this burns fat and maintains lean muscle).

Cazza,

If you are pregnant do EXACTLTY what your doctor recommends. It is very important to have a constant supply of good nutrients for your baby. The Warrior Diet could work, but I wouldn’t risk it…your baby’s health is too important.

Nomo,

Go to this post…it has resources that will give you tons of great strategies to eat this way at different times during the day: IF Life, The Science Behind Intermittent Fasting

Rusty

Tori November 9, 2008 at 11:12 pm

I had a question, so my BMR is 1400. I’ve worn my heartrate moniter during exercise, plus for the rest of the day when I’m active, i.e. not sleeping basically or in the shower and have burned about 1250-1350 additional calories; meaning that I should be consuming like 2800 a day to maintain my weight, possibly like 2200 – 2300 to lose weight (a pound a week). I’ve been eating this amount everyday, consistently using the one large meal at the end of the day approx, but since its so many calories to eat in one meal which I eat at like 10pm or so, I eat about 200 calories around 1pm, (a couple hours after my work out) and another 500 calories around 5pm-6pm and then my main meal which is like about 1200 calories (I try and make it pretty calorie dense). I can’t figure out what I’m doing wrong, I’m sure I have been in starvation mode in the past, but for the past three months I’ve been doing this, I’ve gained 10 pounds! I’ve tried eating more than this, like 2500 a day or eating less, like 1500, but my weight just yo yo’s up and down by like 2 or so pounds regardless and I cant get rid of these 10 pounds and I think I’m slowly still gaining. I really don’t know what to do. How can I lose these 10 pounds agian? I thought I would have been out of starvation mode by now and believe me the weight gain is not muscle, its like flab on my stomach, like I’ve gotten love handles now…Anyways, please help! I’m getting really really discouraged…

Amy November 26, 2008 at 7:18 pm

Hi Rusty! Your site is awesome. It makes total sense! I hated the six meals a day idea because I worry about my dental health, so I didn’t want to continously brush my teeth every time I ate. Plus it just takes way to much energy to think about what I’m going to eat 6 times a day! I am a 5’3″ 120 lbs female. I’d like to get down to 110 (I have a very small frame) I am hoping this diet will work for me. Thanks a bunch! PS – I have fasted for Ramadan in the past and it’s amazing how much energy you have in the mid-afternoon (as opposed to the slump) Take care and keep up the great work!

john January 10, 2009 at 9:31 pm

Hey
I am trying to lean up before i go to uni
I was wondering if this diet sounds ok
I eat multigrain bread with lean 97% fat free ham, beetroot and lettuce, then for lunch I have a protien shake, then for dinner will have lean meat or chicken with a salad.
Throughout the day I drink about 1.5 litres of water.
Then do cardio – jogging for about 40 minutes in the evening.
Can you please make any reccommendations/tips on this??

I’m currently 192 pounds and 6 foot tall

thanks!

dave February 12, 2009 at 1:45 pm

GREAT ARTICLE

I am a Health Care Provider and I cannot agree more with your article.

There is no such thing as a fast or slow metabolism. If there is the patient needs screened for hyper or hypothyroidism, cushing’s disease and other endocrine abnormalities. This is a small proportion of individuals.

Total calories is the key to the equation. Of that one should eat fish, fruit and vegetables. I add wheat consumption of all types (unless a little old lady is hand grinding it on a stone) should be kept to an absolute minimum. The body has no requirement for breads (including the “whole grain” type).

Companies powder grains and when they enter the body they cause an unnatural rise in blood sugar and a eventually overwhelm the pancreas and the body’s utilization of insulin.

Thank you

Amanda February 12, 2009 at 2:36 pm

Hi!
I am 28yrs old and weigh 140 and 5’5″, looking to lose 20-25lbs. Today is day 3 of the one meal a day diet. I have 3 kids so I stay home to take care of them and I have recently started exercising and using light weights. I exercise about 11am or noonish and eat my meal in the evening. My question is, am I harming progress towards weight loss and toning by not eating something right after my workout? I also feel pretty tired today, even after my workout. I do know that fasting does make you feel more energized because I found that out about a month ago when fasting for spiritual reasons-I felt great! So when I read this post about eating one meal a day I was excited because I knew this was something I could do. I have also had headaches and slight nausea but I kinda thought it was a reation from cutting back on the sweets and sugar. I have been eating a bit of fruit in the late afternoon, usually a few hours after workout, like an apple or a handful of strawberries. Am I doing just fine on this plan or do you recommend any changes?
P.S. I do think I am getting enough calories in my big meal because each workout is getting a little easier, but wonder if I should be restricting even more because I am not a very active person(aside from the workouts) and because I haven’t lost any weight yet.

Ricc March 31, 2009 at 8:53 pm

how will you have the stregnth to exersise if you are fasting in the day

Ricc April 1, 2009 at 7:08 pm

is it bad to eat fast

Peter July 20, 2009 at 3:04 am

Thinking back, last year, for about three months, I did something similar to this. I got up in the morning, either ate nothing or had something small. I’d work all day, not eat, and have pretty much whatever I wanted at night. I dropped 50-55 pounds in about three months, but that’s also due to a lot of exercise (I was doing landscaping in the mountains, so I burned a lot). I think this type of diet might have helped though. Since I’m going to be exercising in the morning to boost my metabolism, I’ll probably have a slimfast drink or protein drink in the morning, but I’ll wait till around 5 at night or so to eat again (maybe with just bits of nuts and stuff for protein to keep me going throughout the day). Hopefully it works like it did before. I’m not landscaping or anything anymore, just light labor, so I’m going to exercise for about two hours after I get up (pretty much all cardio). Once I step up from thirty minutes to two hours I might add some more calories, I don’t know. Just found this on google and wanted to let you know a diet similar to this worked very well for me.

Also, I’m still getting acne, and at that point, well doing that diet and getting that exercise, the acne cleared up completely, so it seems to also works well in that aspect. Just wanted to inform you of that also.

Chloe July 28, 2009 at 1:31 am

Hey Rusty!

Do you really think that fasting or just having some fruit and very little snack during the day and having a big dinner at night is a good thing? That this food energy goes into building muscles instead of fat? Because sometimes I am able to hold back from grabbing snacks during the day, but often times I get so hungry at night that I eat much more. I am always worried if this will just make all my efforts of dieting go to waste, but reading your post, it seems fine =D

Thanks again for such a great and informative post!!
-Chloe

Jordan July 28, 2009 at 11:43 pm

Hey Rusty,
Just got onto this website today. You talk about too few calories will create a starvation mode after a couple weeks or so. My question is that for the past month and a half (lost alomst 25 pounds so far without exercise which I will be incorporaing once I get back to college and have access to a gym again), I have been eating roughly 1000 calories a day, with some days more as a cheat day. My question though is, what would you consider to be too few calories to turn on that starvation switch? Is my 1000 Calories too few? Thanks Rusty

– Jordan

dean August 5, 2009 at 5:43 pm

ive sat here for an hour reading your site, i now know when i was young that this is what i used to do, thinking to my self ill never put on weight, i used to be a skinny kid but active always eating at night time basically because i was always out in the day doing things sports etc. probably the main reason for being this way, getting older and less sporty, eating in the day i think was the main cause for me putting on more weight than i ever did when i was young, although im not that big72 kg at the moment at the age of 39 years young male 5ft 7″ . joining a gym have lost about a stone just in cardioin the last few months, will definately go back to this way of eating to lose more of that horrible fat also hopefully gaining muscle for my weight training efforts.. im glad i stumbled onto your site and am really looking forward to tomorrow when i start again.. many thanks for all your good info. f

dean

David August 15, 2009 at 3:56 am

I am at about 9% bidy fat and want to get down to around 5%.
I am going for the Abercrombie model look, and need to put on some size as well.

I have moderate amounts of muscle on my frame, and want to gain muscle while burning fat..
What is your best suggestion?

Anonymous :D September 9, 2009 at 9:51 pm

So What If You Do This Process Until You Get Your Results That You Want & You Start Eating Normal Again, Will You Gain Back All The Weight???

Emily October 27, 2009 at 2:50 pm

I’ve been doing this for awhile now (like a month or so) and I’ve been losing weight, but I get scared of the “starvation mode” thing. I’m 18 and 125 lbs, and I want to lose about 10 more. I usually just eat like a spinach salad and fruit throughout the day, and then what I want at night. I don’t closely count calories, but one day I did and I clocked in at about 600! I didn’t feel at all hungry, and I ate about what I do on an average day. I don’t think I’m anorexic, because I do eat when I’m hungry and until I’m full and I have muscle, but I read somewhere that because of my low calorie intake, I’m considered anorexic! Am I in starvation mode, and should I change what I’m doing?

P.S. the link you put up for starvation mode — Starvation Mode – A Diet Fallacy — returns a 404 error.

Christy Babanikos January 26, 2010 at 1:59 am

Hey Rusty!
You said you only eat once a day now… But didn’t you say your metabolism will slow down after a couple weeks and adjust to how many calories your eating, therefore slowing your metabolism down tremendously after a long period of time of fasting or adhering to only one meal a day? Do you know how much (percentage) your metabolism slows down?

annie February 6, 2010 at 6:37 am

Helloo
Since August i have lost just under two stone, im about 5 foot tall and weighed 9.5 stone which was big, now i am around 8 just under sometimes. My goal is 7.5. I have had many days of healthy cereal for breakfast, average lunch with fruit, just vegetables or healthy veg/lentil soup for dinner.
I did this for ages to get most the weight off.
Now I’m trying to enjoy what i eat more etc and read i could have one day a week where i eat a lot to spike my metabolism? So i do this. I also have small bits of chocolate if i want as its my favourite. Then i have tried to zig zag my calories eating small amount one day then slightly more the next then more the next then less the next etc. At the moment i don’t really know what’s going on with my weight. I still have alot of fat around my middle and want to lose those last few pounds so i can havea truly flat stomach.. but i dont always eat much at night but yesterday i had a take away indian (im vegetarian and i ordered dry but still). I’ve stopped losing weight since i stopped being in like starvation mode, where i would go to bed hungry etc. So i wonder if that’s the only way that will work for me?
Also i get by fine on about 700/800 cals per day. And find that a lot more leads me to put on? I don’t know if this is just my size etc… or if thats unhealthy. So is it worth me increasing to around 1000. cos on days i have I’ve put on weight. I’ve also tried to encoperate more protein a typical day for me is
Breakfast: all bran sprinkled criunchy nut = semi skim milk
Snack : (trying to keep metabolism going?) = green apple
Lunch = salad and boiled egg
Snack = tomatos
Dinner = Veg and lentil soup
Afterwards i snack on all bran and 15 calorie choc piece

But I’m not losing weight. I just need some understanding am i doing it all wrong? Should i stpo eating regulalry? And just leave all my calories to the end of the day? surely i’ll be too weak to go about my day? thanks for your help!

suzi April 25, 2010 at 5:45 am

i dont know where you get your information from, but, as a qualified personal trainer.. i think your advice is baloney.. skipping breakfast wont send your body into starvation mode, that is correct, but its important to get your body started for the day.. skipping meals can lead to binge eating AND greater weight gain due to this process… i didnt bother reading any further.. i have over 20 clients and ive been in business 3 months and all my clients eat breakfast,dont skip meals and are successfully reaching their goals.. i did see one comment where someone mentioned its all about calories.. and they are right.. in comparison to your energy expenditure on a daily basis… this must be determined for each individual.. but by no means.. does skipping a meal sound cool….

Bill Pairaktaridis June 4, 2010 at 1:35 pm

See what you said? It leads to binge eating. That’s basically what causes this problem. It’s all about willpower. If you can handle it, it’s great for you. If not, smaller meals throughout the day is more advisable. But still. The method itself is not flawed. The addiction to food is to blame…

Bill Pairaktaridis June 4, 2010 at 1:41 pm

What do you do for exercise?

Rachel July 7, 2010 at 1:25 pm

Hello,

I had a question. Last year I went on a diet where I ate 2 meals a day (breakfast and lunch). I ate around 600 calories for each meal so I was getting in about 1200 calories a day. Also, I walked for 35 minutes every other day and ended up loosing 2 pounds a month for the next 9 months. Then after the 9th month, I noticed that this diet plan stopped working. This is because I stayed on this diet plan from the 10th month until the 12th month of last year and I didn’t loose anymore weight. I didn’t gain weight, but I didn’t loosed the 2 pounds a month that I normally lost in the first 9 months. Could this be because my body went into starvation mode and burned less calories? Or just why did this diet plan stop working? If my metabolism did slow down how can I get it back to where it was before I started this diet?

Blake August 9, 2010 at 12:01 pm

Okay first off i love this site Rusty, best thing ive found since ive started working out 3 years ago!!! Ive never been a believer in eating 250 – 300 g of protein everyday like ive been told since i got into working out. At first i tried to eat as much as i could and it was so dificult eating 200 or more grams of protein and i knew it wasnt right, but then the evil 6 meals a day was in my mind because thats another thing everyone was saying and i got so worried and scared that i would lose all my muscle from just mising ONE meal or eating a little LESS protein or my metabolism will slow down and it was driving me crazy! Ive been told things like that all the time, quote “eat every two hours no matter what, even if your in bed with your girl and its been passed your 2 – 3 hour mark then get the hell out of bed and eat or you’ll lose muscle!” and “If you dont have a meal within 30 mins of waking up your gains are done for the day and your metabolism will slow down!” and all i was thinking was, theres no way in hell am i getting out of bed with my girl just to have a chicken sandwich!!! ๐Ÿ˜› but nothing ever made sense in the fitness world until i came across this website and it has answered all my questions and helped me prove that gaining muscle and/or lossing fat isn’t at all difficult!!! So thanks again Rusty!!

Sunny September 28, 2010 at 9:14 pm

Rusty,
I have tried just about every diet. I gained 30 lbs. on them and had spells where I felt like I HAD to eat when I just wasn’t hungry yet…
I recently began eating only a protein shake after I worked out in the morning and a meal at night. I take my vitamin and fish oils supplements, and drink water and coffee throughout the day.
I stopped having nausea, feeling tired all day and lost 13 lbs. in three weeks! My grocery bill has shrunk too, lol.
Oh- and I was AMAZED to find I have muscle definition coming in my abs, legs, arms..and I am getting shoulder and chest muscle! ALL MY LIFE I was a skinny toothpick, and after having a few babies was left looking like a pear- spindly on top and WHOA on the bottom…
I am starting to look balanced and HEALTHY and I feel healthy! My jeans fit again! (ok, it still takes work, but they are buttoning-PROGRESS!)
Can you tell I am excited about this? I LOVE your site! Why do so many people think it so bad NOT to eat all the time??
This is working for me, but I have had so many comments about how weird what I am doing is…after they ask me WHAT I am doing to get fit…???
Thank you- now that I know there ARE people and information about this way of eating I am going to do some research and check out the other site you have mentioned-the warrior diet.:) Your site is awesome!
Sunny

Paul December 4, 2010 at 2:32 pm

I am 46 years old and am 100lbs over weight. Iโ€™m tiered all the time so I drink Coke or Mountain Dew (I know itโ€™s so bad for me). I’ve done Atkins and lost a ton of weight but I stopped eating that way and gained way more back. I’ve done lower card and lost weight gained more back, I did high carb low fat and gained more back. If I didn’t do any of those diets I probably would still weigh less the 200lbs. I’ve always has issues with not being able to eat things I like, so after a while I would have them again and there goes the diet! Here comes the lbs!! I like many things about this; I’ve always tended to eat a large meal in the evenings, even when I knew I should have a small one. I would have a bigger breakfast and still have the big dinner. I’m not very hungry in the morning when I do have the bigger evening meal. But if I have the small meal at night I’m staving in the morning. I just heard a well known guy on the radio in Seattle yesterday. He used to be over 180lbs and a doctor at the Mayo Clinic told him to eat like a hunter gatherer and he did and has weighed 148lbs for the past 20+ years, just like he did at 18. And heโ€™s in his mid 70โ€™s. So I started to research it and I came across this sight last night and am starting a NEW WAY of eating as of today. I’ll keep you posted on how it works. I can even have my big meal with my family on Christmas Eve and Christmas night. WOW I wish I would have done this years ago. I also have a bet with a friend of mine on who can loose the most weight by May. We want to play golf a Chambers Bay (walking only) and there is no way I can do that in my current condition. This will be fun! I’m not going to tell him what I’m doing until I get way ahead of him, and then I’ll tell him ๐Ÿ™‚ lol

Benjamin December 17, 2010 at 12:21 am

Hi Rusty,

I tried eating 6 meals a day and it DID NOT work for me. I actually gained weight because it gave me more opportunities to overeat. My friend, who is jacked out of his mind, eats all day to ‘keep the hunger at bay’ until his dinner (which he eats a lot)

i want to try this, because if i know that i can eat until im full for 1 meal a day, then maybe i will be able to eat only until perfectly satisfied for the other meals in the day.

he told me he only has a protein shake and fruit for breakfast, grazes on veggies all day with a small lunch (1/2 of a sandwich), then the big dinner.

question: i will be hungry in the morning and throughout the day at first (because i am used to big breakfasts and lunches), so should i just shrug off the hunger initially, until my body gets used to the fact that i won’t be eating so much upon wake up anymore? i just don’t want to end up eating too little and going into starvation mode.

Paul December 17, 2010 at 11:30 am

I’m down 11lbs since the 4th! I’m having very little trouble only eating once a day. This is the easiest thing I’ve ever done to loose weight. I have way more energy and basically eat what I want. One thing that is helpful is to know what youโ€™re going to have as the big meal so that when you are a little hungry you tell your self you can wait ๐Ÿ™‚ I’m drinking only water and once in a while some diet ice tea for a little caffeine. I’m not sleeping well yet but I hope I do start soon.

Steve December 22, 2010 at 4:57 pm

Rusty,

I used to go with the six small, healthy meals a day diet and it worked well for me but I was never really able to get a six pack because I’m in college and I don’t want to give up my entire social life just to have abs. I would like to lose about 15 pounds but if I take in few calories and follow your strategy will I get too skinny or lose muscle along with that because I’m not getting in as many calories as I used to? I love your strategy but I’m afraid of getting too skinny and losing muscle.

Steve

Mark's Fat Burning Food and Fitness Blog April 1, 2011 at 6:49 pm

Rusty,

Right on Bro !;-)
Couldn’t agree with you more …

Eating 6 times a day will not speed up the metabolism, and short term fasting will not slow it down.

On the contrary, LOL!

Last time I checked you get fat from eating to much/too often !;-)

On the Metabolism thing; I just finished writing a post on the absolutely GREAT, unbelievable benefits of IODINE on your Health and Leanness Levels, and how this is actually one micro nutrient that really can and does speed up the metabolism!

It’s EXTREMELY effective for burning fat and so incredibly good and important for you health and good, long, quality life that just everybody absolutely MUST know about it!

Superlatives left right and center here, but they’re justified, trust me !;-)

Thanks for all the good stuff Rusty,

Talk soon!

Mark

Ellie May 14, 2011 at 4:37 pm

This is the first time I have ever seen your blog and I’m loving it! Very refreshing to see someone advocating the lean yet still womanly shape ๐Ÿ™‚

My question is….

I find it difficult to each a large meal in one go. 500-600 cal is usually my max before I feel uncomfortably full; if I try to force anymore in I worry that I’d be sick :S

I tend to have a 300-350 cal breakfast (porridge with non-fat milk and berries) every morning and one other meal (my largest) then a small snack or 2 if I’m hungry.

Does the decrease my chances of lowering my body fat?

Sorry for the essay!

will June 14, 2011 at 4:25 pm

so the best thing to do would be to do an extreme workout that you need to recover from right before bed then eat something like grilled chicken breast about 2000 calories(maybe eat some of that before you work out so you can make it through the work out) then go to bed?and if you don’t workout at all except walking around the house small stuff like that should you still eat at night or at a different time?

Nataylor July 5, 2011 at 8:38 am

Hey Rusty. I am 5ft tall and 49kgs.(SOUTH AFRICA). Does not sound like much hey but believe me I dont fit any of my clothes that I did last winter. I have been seeing my nutritionist for 3 months and she has had me on the 6 meal per day,high protien diet and my 7kgs that I have gained in the last year wont budge. I work out 6 days a week and eat very healthy,ie oats,protien shake,tuna,avo,almond butter on a rice cake,chicken,veg,yogurt, almonds. I have since stopped eating this way as I feel like an eating machene. I tried this 1 meal plan and lost 2 kgs in 2 days but gained it back. I have my shake after gym and drink coffee all day. Do have any advice for me to fit back into my jeans again?

Tanner July 9, 2011 at 8:51 pm

Hey man, if I were to just strictly eat one meal a day for a week, then eat probaly 3 square meals a day, will I gain back all the weight I lost in the first week.

Jess July 29, 2011 at 8:41 pm

Hi Rusty,

Great info here! Just curious…if I have some adrenal issues, do you simply recommend eating 2-3 small ‘snackish’ meals during the day and then a larger one at night? I don’t want to freak my system out again, as I am starting to feel better after some fasting-induced ketosis. I was literally wiped out for weeks. I would like to get some benefits of ‘fasting’, and I am not realistically able to eat a bunch of ‘meals’ throughout the day (I teach and I can’t just drop everything to eat while the kiddos are hanging out:).

Any suggestions would be truly appreciated…thank you!

gaby September 15, 2011 at 5:32 pm

hi rusty n admin
pls help. I don’t exercise. Will this diet work then?

paul November 30, 2011 at 10:07 am

Hey i am currently doing a report on breakfast and alot of the information sharply contrasts the research i have done. I was wondering if you could back up some of your information (site sources, expert statements) and i could check them out. Thanks.

Ashlee February 15, 2012 at 9:37 am

Hey guys,

I read this whole feed and found it really helpful. I just want to ask a few questions.
~ I am on a meal reolacement diet as well as duromine from my gp, is this going to cause my metabolic rate to slow?
(i also exercise daily)
I want to see results fast! But dont want to hinder my own progress. What do you suggest?

Thanks

jaga July 22, 2012 at 6:33 pm

Hi bob, great stuff here, I started on warrior diet and so far I feel great. However my main goal is to add muscle mass. currently I am 125lbs and 5’5 tall. I would like to know if by following the warrior diet I will be able to add on muscle mass?

jaga July 22, 2012 at 6:53 pm

Hi , great stuff here, I started on warrior diet and so far I feel great. However my main goal is to add muscle mass. currently I am 125lbs and 5’5 tall. I would like to know if by following the warrior diet I will be able to add on muscle mass?

nadia July 28, 2012 at 7:45 pm

Hi guys,

I dunno, but ever since I stopped dieting and started eating 6 meals a day (3 big/3small) I started losing weight and came to my ideal weight. My weight is stable now, no ups and downs.

mar August 22, 2012 at 3:52 am

The alternate up and down diet works.You eat 500 calories one day and the next day eat what ever you want.I think it is the easiest diet ever.

John August 29, 2012 at 5:56 am

Ive been doing this basically for 3 months, lost 15k and its worked great, lately ive eaten alot more then i should have been with fatty foods but am starting to bring it back into control. This defiantly works , awesome site!

Sky August 29, 2012 at 6:43 am

OMG…I’m so confused, here is what I red.

1) Skipping Meals is Unhealthy!

2) The main point of all of this is that skipping meals can actually help you lose weight if done correctly.

Rayca September 26, 2012 at 10:18 am

Not goin for it. What about all those lovely hormones that are secreted, some during the day, some during the night, some high or low depending on the time of day. We sleep at night and the wake cycle is during the day. It’s the way we have evolved. Why would you not want to eat when you wake up? Why would you want to eat a couple of hours before you sleep? Not very good for your circadian (natural) rhythm. BIG breakfast, tiny dinner. Your metabolism will thank you. I’m sure if you’re a boy (fast metabolism anyway) and you’re already lean and you don’t suffer from food cravings, you can pretty much do what you want. For the rest of us, eat according to what your day/night hormones dictate.

Samantha September 28, 2012 at 11:50 am

So… hopefully I’ll get a response on this.. what if you ate a very large lunch at say noon that summed up what your daily caloric goal was… would it be horrible to wait until morning to eat again? That would then be fine correct?

lchln October 7, 2012 at 4:56 am

this is completely bull to me. I used to hardly eat during the day and then at night i had a big meal. i’d been like this my whole life and i’d always been overweight. i always exercised frequently so my weight wasn’t due to that. a few months ago i learnt that eating more was a lot healthier, so i began to eat small meals 6 times a day and i did end up losing weight. reason being was my metabolism was not burning at a fast enough rate, but with the increase in healthy foods, it sped up my metabolism and with all the exercise i’ve lost 10kgs so far. still got a few to go, but the way this guy is saying just seems like the wrong way to me

TheGreatKan October 15, 2012 at 5:37 am

Trust me, this works!
I lost a stone in a month!
Just don’t eat too much in your last meal of the day

john September 22, 2013 at 3:47 pm

Whoever the idiot is bashing a day-long fast with a larger meal at night, please don’t knock something prior to trying it. I have struggled with eating disorders for the past two years, and adopting this pattern is the one thing which has helped me to break these habits. You’re keeping individuals from living healthy and confident lives.

Xverzez March 9, 2015 at 8:11 am

I’m not sure where this data is coming from, other than personal experience. Eatin one meal a day is not nutritious, nor does it help lose weight. I’m sure the author is leaving out a lot of information for the novice reader. I am sure the author is drinking protein shakes and eating healthy snacks in between. It’s impossible to eat one large meal a day in the evening before you lay down and continue to lose weight. Unless you have an extremely rigourous workout prior to eating (your body breaks down proteins and carbs quickly for about an hours AFTER the workout – anything after that will be metabolized like any other food that is eaten. The idea is to burn more calories than you are taking in, while maintaining the nurtitional daily content to provide the nutrients and energy needed to complete these tasks. There is a whole science to the process, so please don’t just take this guys info as word – he didn’t even provide links to back the info he acknowledged…

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