There is a lot of debate about whether it is better to eat several small meals or a few large ones. This has been a topic of discussion for many years, and there is no clear answer. Some people believe that smaller meals are better for your metabolism, while others think that eating fewer larger meals is the way to go. So, which is the right choice for you? Let’s take a closer look at both options and see what the pros and cons are!
Large Meals
It is widely accepted in modern culture that people should divide their daily diet into three large meals — breakfast, lunch, and dinner — for optimal health. This belief primarily stems from culture and early epidemiological studiesTrusted Source.
In recent years, however, experts have begun to change their perspective, suggesting that eating smaller, more frequent may be best for preventing chronic disease and weight loss. As a result, more people are changing their eating patterns in favor of eating several small meals throughout the day.
Those who advocate for eating small, frequent meals suggest that this eating pattern can:
- improve satiety, or feeling full after a meal
- increase metabolism and body composition
- prevent dips in energy
- stabilize blood sugar
- prevent overeating.
While a few studies support these recommendations, others show no significant benefit. Some research suggests it may be more beneficial to stick with three larger meal.
Frequency
Early epidemiological studies suggest that increased
meal frequency can improve blood lipid (fats) levels and reduce the risk of heart disease. As a result, many experts advise against eating fewer, larger servings a day.
Over the years, some studies have supported these findings, suggesting that people who report eating small, frequent meals have better cholesterol levels than those who consume fewer than three meals per day.
In particular, one 2019 cross-sectional study Trusted Source
that compared to eating fewer than three meals per day or more than four meals per day found that consuming more than four meals increases HDL (high-density lipoprotein) cholesterol and lowers fasting triglycerides more effectively. Higher levels of HDL are associated with a reduced risk of heart disease.
This study observed no differences in total cholesterol or LDL (low-density lipoprotein) cholesterol. It is important to note, however, that this is an observational study, meaning it can only prove association, not causation.
Additionally, one review published in the American Heart Association’s journal CirculationTrusted Source
concluded that greater eating frequency is associated with a reduced risk for diabetes and cardiovascular disease, according to epidemiological studies.
Frequency and Weight Loss
There is a commonly held notion that more frequent meals can help influence weight loss. However, the research on this remains mixed.
For example, one study Trusted Source compared eating three per day or six smaller, more frequent meals on body fat and perceived hunger. Both groups received adequate calories to maintain their current body weight using the same macronutrient distribution: 30% of energy from fat, 55% carbohydrate, and 15% protein.
At the end of the study, researchers observed no difference in energy expenditure and body fat loss between the two groups. Interestingly, those who consumed six smaller meals throughout the day had increased hunger levels and desire to eat compared to those who ate three larger per day.
Although calorie intake was controlled in both groups, researchers hypothesized that those who consumed frequent meals would be more likely to consume more daily calories than those who ate less frequently.
Results of another large observational study Trusted Source
suggest that healthy adults may prevent long-term weight gain by:
- eating less frequently
- eating breakfast and lunch 5 to 6 hours apart
- avoiding snacking
- consuming the largest meal in the morning
- fasting for 18-19 hours overnight.
Moreover, according to the United States Department of Agriculture (USDA) Scientific Report of the 2022 Dietary Guidelines Advisory CommitteeTrusted Source.
Does Eating Often Boost Metabolism
Small, frequent meals are often touted as a cure-all for obesity. Many believe that eating every 2 to 3 hours can help boost metabolism.
Digestion of food does require energy. This is known as the thermic effect of food (TEF)Trusted Source
However, it does not appear that meal frequency plays a role in boosting metabolismTrusted Source.
Some studies suggest fewer, larger meals may increase TEF more than eating frequent meals.
We hope you found this blog informative.