Are you more likely to lose weight eating several very small meals a day or sticking to 3 average sized ones?

Question

I keep hearing contrasting information about this. One minute I hear that your body receiving small amounts of food more regularly is preferable because the food is easier to digest etc, whereas if you have 3 meals a day, a larger dinner for example will make your body store more fat as it is hungry...but then I hear from somewhere else that being in a routine of a regular 3 meals a day and cutting out snacking is the best option. Can anybody shed any light? Thank you :)

Answer 1

It's widely accepted that eating every few hours instead of only three times a day is best for your body especially when trying to lose fat, but as long as you are burning more calories than you are consuming, you can lose weight with the traditional three meals.

Eat breakfast, and eat five small meals per day instead of three big meals. Don’t starve yourself during the day—many low-calorie diets fail because when you go hungry, your body switches to “famine mode” and stores fat for the coming drought. On the other hand, if you don't wake up ravenous, then you ate too much the day before. Stop eating at least two hours before you go to bed.

Cut back on the foods you eat with high fat and high sugar content. Eat only single servings (read the label) with less than 3 grams trans fat and 3 grams sugars. Your primary source of sustenance should be grilled boneless skinless chicken breasts and canned tuna (in water, not oil). No dairy (except low fat cottage cheese occasionally); no processed meats; no heavy sauces; no chips, cookies, sodas, breads, etc.

Another trick I’ve learned about reducing calories is to “clean the pipes”. You can do this by eating more raw vegetables and fresh fruit. You can also streamline the process with fiber supplements. I like Metamucil and Dr. Schulze Intestinal Formula.

Other than a daily multi-vitamin like Centrum Advanced Formula, the only other supplement recommended is an Omega-3 fish oil capsule like Carlson Laboratories Super Omega-3 Fish Oils. Omega-3 is a vital fatty acid that our bodies don’t produce. Omega-3 benefits are wide-ranging and proven by clinical studies. From heart health to depression treatment to pregnancy health, Omega-3 benefits are too good to ignore if you are interested in health.

Answer 2

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Answer 3

A couple of things to note.
Either way can work if your eating the right foods. You have to find something that is comfortable for you to do. The 5 to 6 small meals a day is real but not everyone has time to stop and eat 5 to 6 times a day. So here are some things to think about.

1. Eat 3 meals a day but small portions. But here is the catch eat the RIGHT things. Many different diets so I can't tell you specificly which one to use. You have to find one you can live with and make it part of your life. For some an Adkins protien type of diet will work well. For others like me a Nutri Systems style Glycemic Index diet works well. And for others Weight Watchers is great.
2. Add 2 healthy snacks. One mid-after noon and one in the evening. You have to keep them small and healthy but having the extra does help you get bye easier.
3. No matter what diet you do try to drink at least 8 8oz glasses of water a day. Too many things good about what it does for you to list here.
4. You MUST exercise as well. Diet alone does not work. No matter what you do expect to lose big at first and then level off to 1 to 3 lbs a week.
Best of luck.

Answer 4

Eating three meals a day will help you lose weight faster... "typically" speaking.

The eating of 3 meals a day vs. many small meals a day has more to do with changing your metabolism, than it has to do with weight lose and gain.

If you have a fast metabolism, then you should eat many meals a day so you can keep on the weight or gain it.

If you have a slow metabolism, than you should restrict your eating to 3 meals a day.

This is also based on on what your eating. None of this works if your eating regular junk foods. You need to eat healthy. Sandwiches, fruits, vegetables, meats, fish, etc. NOT McDonald's! LOL! (Unless your having the salads for lunch...;-)

Also, you need to watch your intake load on meals. Normal size proportions. Don't over eat no matter what method you use.

This is also based on if your getting any exercise too.

So your question has many factors that contribute to your answer. I hope this helps!

Answer 5

The bottom line is that calories are going to be the most important. If you eat 3 or 6 meals but are over-consuming calories, then you are not going to lose fat.

There is also a myth that you get into some magical starvation mode if you only eat three meals. Supposedly your body suddenly defies the laws of thermodynamics and stores fat and melts muscle and does all sorts of strange things, even though there isn't a shred of scientific evidence to back this notion up.

What we do know is this: first, regulating blood sugar and insulin levels are important for weight management. From our knowledge of diabetics, we know that smaller, more frequent meals maintains more steady blood sugar and insulin levels. This in turn may reduce the risk of insulin resistance and a slew of other conditions that can lead to full-blown diabetes. So, from a health perspective, the frequent meals seem to win.

Research has also been conducted and what was found were two things: first, the people who eat the smaller, more frequent meals report less cravings and hunger pangs. Second, in a study of older women, it was found they burn more fat when consuming smaller meals than larger meals.

You are only likely to lose weight if you manage your calories correctly and exercise. However, it appears that six frequent meals is superior. Superior doesn't mean "the only way" - if your schedule doesn't permit it, for example, three healthy, balanced meals is better than throwing in the towel because you can't get six.

Jeremy Likness
Certified Specialist in Performance Nutrition

Answer 6

This is what I think, eat 1 to 2 meals a day. Don't eat anything after 7 or 8 p.m. cuz that is when your motabolism is the slowest. When I lost weight I always only ate supper in moderate proportions. You could eat lunch and breakfast it just has to be slightly small. I eat really slow so I can get fuller faster and if you chew your food 20 times with each bite it is able to digest easier and not cause so much fat to be stored. That's what I did and I lost a lot of weight. I also ate one day and then the next I fasted. So I rotated I ate one day and didn't eat anything the next day. Then after 3 weeks I started to eat 1 meal everyday. Then 1 week passed I started eating 2 meals a day. And that's where I am at now. I lost my goal weight but I still do my same diet routine. This is a lot that comes from a 7th grader. lOlz....

Answer 7

Hello There, I have always heard that eating several small meals throughout the day is a better method for losing. I work out at a gym. One of the guys there said he lost 50 pounds, just by eating several smaller meals throughout the day as opposed to the more traditional 3 squares. You still need to use good judgment as to WHAT you eat. Ciao, GianFranco

Answer 8

Eat more frequenly is ok for diabetics but it does not give any rest to ur digestive system.

U eat only when hungry and that too not more than three times a day with only and only water in between. Chew each morsel at least 32 times. In the process u enjoy it more and make ur body motor system tell u that u have had enough.

Take light exercises and brisk walks regularly preferably twice a day.

U will achieve the ideal weight effortlessly in a reasonable time.

Answer 9

The best thing to do if u want to loose weight is to eat an kids potion of food 3 times a day and about 2 hours after do a work out or about 1 hour before eating drink fresh orange.

Answer 10

It truly depends on what you're eating, but assuming that you are eating unprocessed foods, which are "low glycemic," then eating frequently throughout the day is proven to be beneficial.

Think about it: you were designed to be a "hunter-gatherer." You did not evolve to eat three meals. Meals are an artificial construct.

Unfortunately, you'll get "contrasting advice" from people without the education, experience and training to understand the biology of nutrition. Those are the people who will provide the partial truths about meals and snacking. Sure, you can loose weight if you eat three meals and cut out snacking, but it still depends very much on what you're eating, its effect of your insulin levels, and how many calories you take in versus how many calories you burn.

If you'd like to read a book, check out "The New Glucose Revolution." It will help you learn more about the "Glycemic Index" so you can make optimal food choices that benefit you. It represents the only "diet" clinically proven to help people loose weight and keep it off.