Be sure to subscribe for 3x videos per week!
Intermittent fasting: why eating every 2 hours is bad: Thomas DeLauer
The idea behind the "eat every 2 hours" rule is that eating frequently will keep the body in an anabolic state and keep the metabolism of fat burning high by keeping you out of starvation mode
This myth is easy to buy because it seems to make sense. By eating small, frequent meals, you continually stimulate your metabolism and, therefore, burn more calories
Actually, if you keep eating small amounts of food during the day, you will never burn fat, this is due to insulin (1)
How does it work
Insulin is a hormone, which means that it is a substance that the body produces to affect the functions of the organs or tissues, and the pancreas produces it and releases it into the blood
When you eat food, the job of insulin is to break it down into basic nutrients: the protein breaks down into amino acids, dietary fats into fatty acids and carbohydrates into glucose, which then get into the bloodstream.
These nutrients must be moved from the blood to the muscles and fat cells for storage or use, and that's where insulin comes in: it helps transport nutrients to the cells by telling the cells to open and the cells to open. absorb.
When you eat food, the pancreas releases insulin in the blood. As nutrients are slowly absorbed into cells, insulin levels decrease, until all nutrients are finally absorbed, and insulin levels remain constant at a low "basal" level.
Then, when you are constantly eating, you constantly release insulin, which puts the body in its "absorption phase".
This means that the insulin in your body stores sugar and does not allow other enzymes in your body to release sugar to break down fat. (1,2)
Fat cells, for example, do not absorb or store glucose.
Instead, they respond to insulin by taking the fats that enter the bloodstream and converting them into fatty acids, which they store in large vacuoles.
* Vacuoles: a space or vesicle inside the cytoplasm of a cell, enclosed by a membrane and that normally contains liquid *
Therefore, insulin promotes the absorption and storage of fat in our adipose tissues. Although insulin levels are high, our bodies do not digest or use fats as fuel.
Instead, we depend on the glucose in our blood and tissues. Therefore, when you try to lose weight, your body simply will not decompose and will use your fat reserves with insulin. (3)
Insulin inhibits the breakdown of fat cells and stimulates the creation of body fat.
It means that insulin tells the body to stop burning its stores of fat and instead, absorbs some of the fatty acids and glucose in the blood and converts them into more body fat.
Insulin, the hormone for storage and blocking of fat, has a counterpart known as glucagon, a hormone that burns and unblocks fat
About four to six hours after eating, blood glucose levels decrease, causing the pancreas to produce glucagon.
This hormone tells the liver and muscle cells to change stored glycogen to glucose.
Glucagon targets fat cells to release free fatty acids (a process called lipolysis), which tells the body to release stored fat for fuel (4,5)
Insulin and glucagon study
The Journal of Comparative and Physiological Psychology conducted a study in which the researchers injected one group of rats with insulin and another group of rats with glucagon.
The rats that received the insulin gained body fat and ate more. Rats that received glucagon lost body fat.
The message to take home: insulin promotes fat storage and keeps you fat by blocking access to your fat stores. Glucagon is essential to break down body fat and burn it for energy. (5)
1) MYTH: constant grazing increases your metabolism | Jillian Michaels (North Dakota.). Obtained from
2) How insulin really works: It causes fat storage … but it does not make you fat | Muscle for Life. (North Dakota.). Obtained from
3) Understanding our bodies: Insulin | Nutrition Wonderland. (North Dakota.). Obtained from
4) Insulin and Glucagon: How do they work? (North Dakota.). Obtained from
5) Unlock glucagon: the hormone burns fat from your body. (North Dakota.). Obtained from
6) The effect of the frequency of meals on a reduced energy regimen on gastrointestinal hormones and appetite in patients with type 2 diabetes: a randomized crossover study. (North Dakota.). Retrieved from
Video credits to Thomas DeLauer YouTube channel