謬誤：你需要每隔2－3小時吃一小頓
I used to work with people who had every one of their daily six meals perfectly portioned out in plastic food containers. Every few hours they’d make a beeline for the fridge and joyfully nosh for all of five minutes. “Keeps my metabolism stoked，” they used to say. But like their sandwiches， that underlying principle was a load of baloney.
我過去曾與那些將他們那一日六餐完好分裝在塑料食品容器裡的人共事。他們每隔幾個小時就會走到冰箱那裡，高興地吃一會兒東西。他們總是說：“這樣能維持我的新陳代謝。”但就像他們的三明治一樣，這一基本原則也是在胡扯。
Say it with me：Eating many small meals does not “boost” your metabolism. In fact， for some people， the more they eat， the hungrier they feel， and they may end up eating more calories than they would with fewer， larger meals. On the opposite end， having more meals to look forward to throughout the day can benefit some people psychologically， especially when they find dieting to be difficult， and help them avoid binging after a long hungry day at the office. Plus， there are health reasons to both eat and avoid eating frequently， like managing blood sugar.
來跟我一起念：吃許多副餐並不會提升你的新陳代謝。事實上，對於某些人而言，他們吃得越多，反而越餓，最終攝入的熱量反而比他們吃次數更少的主餐時多。另一方面，一整天都在吃東西會給某些人的心理帶來安慰，當他們認為節食非常困難的時候尤為如此，這能幫助他們避開在辦公室餓了一整天之後的大吃大喝。此外，吃東西和避開頻繁地吃東西也有健康原因，比如控制血糖。
As this study in The British Journal of Nutritionnotes， your body will process all of those calories just the same whether they came in one or three big packages， or seven smaller ones. In essence， frequent meals are simply a key strategy in helping you manage your appetite and mindful consumption， so if more meals works for you， then you do you.
一項發表在《英國營養學雜誌》上的研究指出，不論你是吃一到三大份，還是7小份食物，你的身體處理所有卡路裡的方式都一樣。本質上，頻繁地吃東西只是幫助你控制胃口和精細食用的關鍵策略而已，如果隔一會兒就吃點東西對你有用，那麼你就這樣做吧。
Myth：You Need to Eat Immediately After a Workout
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