Smaller more frequent meals no better for weight loss 1260x542
20 Jan 2012

Smaller, more frequent meals no better for weight loss

2 mins to read
Eating five or six smaller meals rather than three larger ones is often touted as a helpful way to lose weight. But, according to online personal trainer Andrew Cate, there is very little research to support this strategy.


Understanding the eating frequency debate
Eating frequency refers to the amount of times, or occasions, that you eat during the day. This may include main meals like breakfast, lunch and dinner, along with small or large snacks that you eat between traditional meal times. In theory, breaking your kilojoule intake into smaller amounts that are evenly spread throughout the day (eating every 2 – 3 hours) is thought to boost your chances of losing weight. The possible mechanisms are that it may speed up the metabolism, and that it reduces hunger levels at mealtimes and prevents over-eating. However, a number of scientific studies have raised doubts about the effectiveness of eating more often for weight loss.

The research
A study involving 179 very overweight men and women found no difference in weight, waist measurement, body fatness or blood sugar levels between people who ate three meals a day, and those who ate three meals and three snacks a day while trying to lose weight. In addition, an extensive analysis of scientific literature involving several studies found no relationship between eating frequency and weight or body composition. The researchers discussed the fact that our grazing patterns of eating have not changed significantly throughout human evolution, but the kilojoule density of snacks is now greater. In other words, it’s not so much how often we eat that’s the issue, but the increased availability of high kilojoule foods that’s impacting upon our weight. It led the researchers to conclude that the manipulation of eating frequency appears to have limited value as a weight and health-management strategy.

How many meals a day should you eat?
Based on these findings, the following points on eating frequency may help you decide upon the best dietary strategy to adopt to help lose body fat.

  • It’s your total kilojoule intake that matters – When it comes to losing weight, how many times you eat each day appears to be less important than keeping your total kilojoule intake down.
  • Don’t make drastic changes - Longer-term studies have found altering eating frequency (whether maintaining snacking or non-snacking) is difficult to sustain over the long-term. If you do intend to alter your eating frequency, keep changes small, and at a level you can maintain over the long-term.
  • If you do eat more often, keep your portions down – If you increase your eating frequency (such as to snack more), it’s important to keep your portions small. It’s also helpful to make adjustments and reduce the serving size of your main meals, otherwise, your total kilojoule intake could increase, making it even harder to lose weight.
  • Change what isn’t working – Eating is highly individual, and finding the ideal amount of daily eating occasions will depend on your schedule, portion sizes, food quality and weight loss goals. If you are currently finding it difficult to lose weight, look at what you can change. It may be the quality or quantity of your diet that needs adjustment, while reducing your eating frequency may also be beneficial if you’re prone to snacking.


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