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As i've been requested not to post in a certain thread i thought i'd address this here and on top of that add some dieting information (All diets welcome)
Firstly il address this comment..
https://www.eatforhealth.gov.au/webf...nts-calculator
Calculators such as these are a common method used to evaluate the DAILY requirements of nutrients recommended to maintain a healthy lifestyle..
24/12 <--- this specifically is referring to one day being 24 hours and your estimated time of nutrient consumption being a 12 hour window..(The most common approach being breakfast at 6am Lunch at 12pm and dinner at 6pm)
You can use mathematics on these equations easily to break it down to smaller time periods or if you prefer extend the traditional daily format..Its more than possible your day is 24/8 or even 24/14 the second number addressing your hours of which nutrient consumption is available..Both numbers need to be factored in because the nutrients don't just disappear as soon as you fall asleep..
There are people who factor these nutrients weekly and people who factor them on much lesser scales..
This example below is not addressing variables like (Physical labour, exercise,illness,metabolism,pregnancy and multiple other variables if i were to mention them all i would run out of page)
This example below is estimated for a male age 32
Shown below are some of your major nutrient requirements. You can get almost all of our nutrient requirements by eating nutritious foods. To see what your dietary pattern might look like try out the Average Recommended Number of Serves Calculator.
Find out what a serve size for each of the Five Food Groups is equal to.
On top of the knowledge of knowing this is what you should be consuming in your consumption window (or at least this is the government's suggestion) it's yours to experiment with as to how how you approach its consumption there is not set recommended approach..
So let's discuss a the most popular one "3 meals a day"
This one was most likely elaborated to you in school (Particularly the western world countries)
So that begs the question why is it the most popular..
Is there a biological reason to eat three meals a day?
there isn't a biological reason to eat three meals a day. The number of meals eaten every day is a cultural pattern people have adopted because there's comfort in predictability. And it's a concept that's worked for decades. Imagine uberhousewife June Cleaver from the idyllic 1950s sitcom "Leave it to Beaver" deviating from her daily preparation of a hearty breakfast, lunch and dinner for her family. Even modern television often shows families sitting down to dinner or breakfast together before heading out to school or work. The problem, Freedman says, is that this pattern no longer works with the reality of modern schedules. Fewer people leave work every day at the same time, and free time is filled with sports and screen time — leaving less room for the three-meals-a-day model
So when — and why — did we start eating three meals a day? In the 1920s and 1930s, the U.S. government began promoting breakfast as the most important meal of the day, and many people working manual jobs required a hearty noon meal to sustain them. More recently, a survey conducted by the U.S. Department of Agriculture revealed a shift away from breakfast and lunch as the day's main meals. The vast majority of respondents reported eating their main meals at noon and again at 6 p.m., with fewer taking the time to eat breakfast.
This is one opinion of many (provided by Yale University professor Paul Freedman, editor of "Food: The History of Taste,") on the matter and like with any diet the schematics could be argued immensely..
There may be no biological advantage as to why the majority of us use this method however that isn't an excuse as to why goals like weight loss, muscle gains and general health can't be acquired using it..
In my opinion to many people focus on the specifics of advanced routines and label them as superior while neglecting the basics.. often that's what led them to resort to such extremes in the first place .. Even just eating healthier whilst using the most basic methods (3 meals a day) can often provide the desired results..It's a privallent epidemic in the fitness industry to see average people attempting advanced methods whilst not even understanding the basic principles of nutrient requirements..The main cause for this from my experience ("some guy on the internet said it and he achieved this") Often accompanied with an outlandish claim rarely verified and highly unrecommended by certified professionals.
If your looking into creating your own personal diet with whatever goals you have in mind i implore you to speak to a dietician. (It's their job to know)
If your goals are more fitness related i recommend you ask a pt. (It's their job to know)
With that out of the way i would like to adress meal increasing. Advanced method 1.
Is eating six meals a day good?
A second study found that switching from three daily meals to six did not boost calorie-burning or fat loss. In fact, the researchers concluded, eating six meals a day actually made people want to eat more. And a research review reached no conclusions about whether meal frequency helps or hurts with weight loss.
This method promotes you to take your nutrient calculations and divide them into smaller portions and eat them more regularly than 3 times a day.
Again more importantly than the method used on how you introduced the nutrients is which nutrients you introduced..
This will remain prevalent through any variation you choose..
On a personal level i eat about 10 meals a day using my bodies hunger as a que for consumption..(This is specifically for fat loss)
If you do your own research on meal increasing you will find many websites or books claiming its superiority and just as many claiming it won't work.
You will find this common trend with most diets including "3 meals a day"
Advanced method 2 (Fasting) and (intermittent fasting)
Fasting simply means the time your body isn't in its nutrient intake window or by choice choosing to expand it.. most of us will do this every night when we sleep hence why the first meal after sleep is referred to as "breakfast" it literal meaning is "breaking the fast" referring to what most people achieve every night when they sleep..
Intermittent fasting simply is using the tool of fasting to attempt to create a different reaction in your body when you are depleted of nutrients..There are studies that suggest there is ample amount of "stored nutrient" that get accessed when the body enters fasting mode among other chemical reactions..
On the contrary there are also studies that suggest there are negative reactions to applying this method (are you noticing a trend?)
This method or lifestyle choice more commonly referred to hasnt really established a set regime..some people opt to extend their fast for 48 hours once weekly others choose to alternate 24 hour fasting periods periodically every other day there is no set methods to how you choose a regime..
Again what's more important than the actual method itself is the nutrient you introduce prior and post fast..
Some religions have promoted this long before it became a "fad" for dieting.
Advanced method 3 Keto.
The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don't know if it works in the long term, nor whether it's safe," warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.
In short it was primarily developed to address epilepsy in minors in the 1920's..
It promotes high fat, medium protein and low carbohydrates the theory is your body focuses on burning fat rather than carbohydrates...
Again heavily dependant on which nutrients you choose (like a broken record) as to which method you choose to consume them..
This one however isn't as simple as rearranging your nutrients through timing its specifically designed to create ketosis which simply put your body is now burning fat instead of glucose..This change in your body has been known to promote weakness,constipation,nausea and vomiting (the list is longer)..
Many people claim it exclusively burns fat and report little to no muscle loss whilst losing weight..
Advanced method 4 calorie counting.
There are numerous calculators online that estimate the amount of calories your body needs to consume in a day..
On top of this some counter in activity levels,age,weight,goals,bf% and other things helpful to determining your estimated calorie intake..
Some will not only find your estimated calorie intake but then predict a suggestion as to which macronutrients will be the most beneficial for your goals..
On the back of each food label will be the volume of calories mathematically divided into per weight or ml (oz) along with all other nutritional information
If you have the time this is a great method to use and even plan ahead of time or prepare bulk meals..
Usually these calculators will provide you with 3 options (maintenance) (weight loss) or (muscle expansion)
I've seen these used to success with multiple clients
However it is a big commitment and time consuming process that can lead to obsessive behaviour with food.
Combining this with the nutrient chart is my first suggestion to anyone even if fitness isn't their goal.
Again i'll mention you can't just use one of these websites and eat fast food as all of your calories and expect the same results as someone who chooses healthy options.
This information was just incase people are reading these threads and not understanding the "lingo" being used..
In summary my personal opinion is it really makes no difference which method you choose if you aren't meeting the basic nutrient requirements..
If your a beginner you should focus more on figuring out what's good for YOUR health.. rather than the approach as to which you deliver it.
I mean it's possible you can use all of these elements to achieve anything more importantly though it's recommended when you adapt to something you stick with if for a while (unless its damaging your health) and find a system or approach you actually enjoy..
Would love to hear if anyone here has used any of these methods to positive or negative or even any i haven't mentioned..
If you disagree with any of this feel free to correct me and debate what i've said
I'll finish by saying i gained a lot of weight as a child by eating one meal a day (dinner) this wasn't my parents fault either i refused to eat breakfast and threw my lunches in the bin without their knowledge...
Often personal ques like this are a great way of figuring out what is going to benefit you.
This got me thinking in adulthood..If one meal a day made me put on copious amounts of weight.. what would happen if i ate that same amount of nutrients but spaced it out over 12-14 hours for me the result was weight loss (not fat) it wasn't until later on in adulthood i addressed my proper nutrients needs after that was addressed i have been able to basically eat anyway i like..(the main reason being the majority of the food i was eating was healthy)..
I don't believe there is such a thing as the perfect method that can be generically followed in terms of methods used to provide the nutrients..
I do believe however if your getting the basics down then build on them in any direction your more likely to stick to it long term..
I have tried every diet on this list accept fasting (that will be my next one soon)
Half of that makes no sense without foundational knowledge of the subject.
https://www.eatforhealth.gov.au/webf...nts-calculator
Calculators such as these are a common method used to evaluate the DAILY requirements of nutrients recommended to maintain a healthy lifestyle..
24/12 <--- this specifically is referring to one day being 24 hours and your estimated time of nutrient consumption being a 12 hour window..(The most common approach being breakfast at 6am Lunch at 12pm and dinner at 6pm)
You can use mathematics on these equations easily to break it down to smaller time periods or if you prefer extend the traditional daily format..Its more than possible your day is 24/8 or even 24/14 the second number addressing your hours of which nutrient consumption is available..Both numbers need to be factored in because the nutrients don't just disappear as soon as you fall asleep..
There are people who factor these nutrients weekly and people who factor them on much lesser scales..
This example below is not addressing variables like (Physical labour, exercise,illness,metabolism,pregnancy and multiple other variables if i were to mention them all i would run out of page)
This example below is estimated for a male age 32
Shown below are some of your major nutrient requirements. You can get almost all of our nutrient requirements by eating nutritious foods. To see what your dietary pattern might look like try out the Average Recommended Number of Serves Calculator.
Find out what a serve size for each of the Five Food Groups is equal to.
| Protein | 64 g/day* |
| Fluids (Including plain water, milk and other drinks) |
2.6 L/day** |
| Fibre | 30 g/day** |
| Vitamin A | 900 μg/day of retinol equivalents |
| Thiamin | 1.2 mg/day* |
| Riboflavin | 1.3 mg/day* |
| Niacin | 16 mg/day of niacin equivalents |
| Vitamin B6 | 1.3 mg/day* |
| Vitamin B12 | 2.4 μg/day* |
| Folate | 400 μg/day as dietary folate equivalents |
| Vitamin C | 45 mg/day* |
| Calcium | 1000 mg/day* |
| Iodine | 150 μg/day* |
| Iron | 8 mg/day* |
| Magnesium | 420 mg/day* |
| Potassium | 3800 mg/day* |
| Sodium | 460-920 mg/day* |
| Zinc | 14 mg/day* |
So let's discuss a the most popular one "3 meals a day"
This one was most likely elaborated to you in school (Particularly the western world countries)
So that begs the question why is it the most popular..
Is there a biological reason to eat three meals a day?
there isn't a biological reason to eat three meals a day. The number of meals eaten every day is a cultural pattern people have adopted because there's comfort in predictability. And it's a concept that's worked for decades. Imagine uberhousewife June Cleaver from the idyllic 1950s sitcom "Leave it to Beaver" deviating from her daily preparation of a hearty breakfast, lunch and dinner for her family. Even modern television often shows families sitting down to dinner or breakfast together before heading out to school or work. The problem, Freedman says, is that this pattern no longer works with the reality of modern schedules. Fewer people leave work every day at the same time, and free time is filled with sports and screen time — leaving less room for the three-meals-a-day model
So when — and why — did we start eating three meals a day? In the 1920s and 1930s, the U.S. government began promoting breakfast as the most important meal of the day, and many people working manual jobs required a hearty noon meal to sustain them. More recently, a survey conducted by the U.S. Department of Agriculture revealed a shift away from breakfast and lunch as the day's main meals. The vast majority of respondents reported eating their main meals at noon and again at 6 p.m., with fewer taking the time to eat breakfast.
This is one opinion of many (provided by Yale University professor Paul Freedman, editor of "Food: The History of Taste,") on the matter and like with any diet the schematics could be argued immensely..
There may be no biological advantage as to why the majority of us use this method however that isn't an excuse as to why goals like weight loss, muscle gains and general health can't be acquired using it..
In my opinion to many people focus on the specifics of advanced routines and label them as superior while neglecting the basics.. often that's what led them to resort to such extremes in the first place .. Even just eating healthier whilst using the most basic methods (3 meals a day) can often provide the desired results..It's a privallent epidemic in the fitness industry to see average people attempting advanced methods whilst not even understanding the basic principles of nutrient requirements..The main cause for this from my experience ("some guy on the internet said it and he achieved this") Often accompanied with an outlandish claim rarely verified and highly unrecommended by certified professionals.
If your looking into creating your own personal diet with whatever goals you have in mind i implore you to speak to a dietician. (It's their job to know)
If your goals are more fitness related i recommend you ask a pt. (It's their job to know)
With that out of the way i would like to adress meal increasing. Advanced method 1.
Is eating six meals a day good?
A second study found that switching from three daily meals to six did not boost calorie-burning or fat loss. In fact, the researchers concluded, eating six meals a day actually made people want to eat more. And a research review reached no conclusions about whether meal frequency helps or hurts with weight loss.
This method promotes you to take your nutrient calculations and divide them into smaller portions and eat them more regularly than 3 times a day.
Again more importantly than the method used on how you introduced the nutrients is which nutrients you introduced..
This will remain prevalent through any variation you choose..
On a personal level i eat about 10 meals a day using my bodies hunger as a que for consumption..(This is specifically for fat loss)
If you do your own research on meal increasing you will find many websites or books claiming its superiority and just as many claiming it won't work.
You will find this common trend with most diets including "3 meals a day"
Advanced method 2 (Fasting) and (intermittent fasting)
Fasting simply means the time your body isn't in its nutrient intake window or by choice choosing to expand it.. most of us will do this every night when we sleep hence why the first meal after sleep is referred to as "breakfast" it literal meaning is "breaking the fast" referring to what most people achieve every night when they sleep..
Intermittent fasting simply is using the tool of fasting to attempt to create a different reaction in your body when you are depleted of nutrients..There are studies that suggest there is ample amount of "stored nutrient" that get accessed when the body enters fasting mode among other chemical reactions..
On the contrary there are also studies that suggest there are negative reactions to applying this method (are you noticing a trend?)
This method or lifestyle choice more commonly referred to hasnt really established a set regime..some people opt to extend their fast for 48 hours once weekly others choose to alternate 24 hour fasting periods periodically every other day there is no set methods to how you choose a regime..
Again what's more important than the actual method itself is the nutrient you introduce prior and post fast..
Some religions have promoted this long before it became a "fad" for dieting.
Advanced method 3 Keto.
The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don't know if it works in the long term, nor whether it's safe," warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.
In short it was primarily developed to address epilepsy in minors in the 1920's..
It promotes high fat, medium protein and low carbohydrates the theory is your body focuses on burning fat rather than carbohydrates...
Again heavily dependant on which nutrients you choose (like a broken record) as to which method you choose to consume them..
This one however isn't as simple as rearranging your nutrients through timing its specifically designed to create ketosis which simply put your body is now burning fat instead of glucose..This change in your body has been known to promote weakness,constipation,nausea and vomiting (the list is longer)..
Many people claim it exclusively burns fat and report little to no muscle loss whilst losing weight..
Advanced method 4 calorie counting.
There are numerous calculators online that estimate the amount of calories your body needs to consume in a day..
On top of this some counter in activity levels,age,weight,goals,bf% and other things helpful to determining your estimated calorie intake..
Some will not only find your estimated calorie intake but then predict a suggestion as to which macronutrients will be the most beneficial for your goals..
On the back of each food label will be the volume of calories mathematically divided into per weight or ml (oz) along with all other nutritional information
If you have the time this is a great method to use and even plan ahead of time or prepare bulk meals..
Usually these calculators will provide you with 3 options (maintenance) (weight loss) or (muscle expansion)
I've seen these used to success with multiple clients
However it is a big commitment and time consuming process that can lead to obsessive behaviour with food.
Combining this with the nutrient chart is my first suggestion to anyone even if fitness isn't their goal.
Again i'll mention you can't just use one of these websites and eat fast food as all of your calories and expect the same results as someone who chooses healthy options.
This information was just incase people are reading these threads and not understanding the "lingo" being used..
In summary my personal opinion is it really makes no difference which method you choose if you aren't meeting the basic nutrient requirements..
If your a beginner you should focus more on figuring out what's good for YOUR health.. rather than the approach as to which you deliver it.
I mean it's possible you can use all of these elements to achieve anything more importantly though it's recommended when you adapt to something you stick with if for a while (unless its damaging your health) and find a system or approach you actually enjoy..
Would love to hear if anyone here has used any of these methods to positive or negative or even any i haven't mentioned..
If you disagree with any of this feel free to correct me and debate what i've said
I'll finish by saying i gained a lot of weight as a child by eating one meal a day (dinner) this wasn't my parents fault either i refused to eat breakfast and threw my lunches in the bin without their knowledge...
Often personal ques like this are a great way of figuring out what is going to benefit you.
This got me thinking in adulthood..If one meal a day made me put on copious amounts of weight.. what would happen if i ate that same amount of nutrients but spaced it out over 12-14 hours for me the result was weight loss (not fat) it wasn't until later on in adulthood i addressed my proper nutrients needs after that was addressed i have been able to basically eat anyway i like..(the main reason being the majority of the food i was eating was healthy)..
I don't believe there is such a thing as the perfect method that can be generically followed in terms of methods used to provide the nutrients..
I do believe however if your getting the basics down then build on them in any direction your more likely to stick to it long term..
I have tried every diet on this list accept fasting (that will be my next one soon)
Admin of the Month Dec 2014
) but I have found a diet strategy that works and I've demonstrated it works with data and results. I agree that time tells all things but as I have said in another thread, I'm saving loads of money, eating better and tastier meals, meal prepping and enjoying this new found energy I have. I have hopefully set myself up for success in the future and will continue pursuing this lifestyle. 
.
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