Doctors say eating more frequently can help you digest food properly while also boosting your metabolism
While there is no magic number of meals you can eat for weight loss, experts believe the focus should mostly be on consuming a calorie deficit through a balanced diet.
While many people find success with fewer yet larger meals, others prefer a more frequent and smaller food intake. However, the key is to be mindful of your portion sizes and stay within your daily calorie needs. Overall, diet quality and daily calories have the biggest impact on health compared to the number of meals you eat in a day.
How does spacing your meals affect weight loss?
Doctors say eating more frequently can help you digest food properly while also boosting your metabolism. This theory also relates to the thermic effect of food, or how many calories it takes the body to burn to digest food.
Some suggest that eating more frequently keeps your metabolism going throughout the day, rather than just during two to three eating occasions.
Should you eat breakfast regularly for weight loss?
It is popularly believed that breakfast is the most important meal of the day. According to studies, those who regularly eat breakfast have a decreased risk of obesity, a lower risk of developing diabetes, and improved cognitive function, along with a healthy heart.
However, it is also important what breakfast to eat. Regularly eating a less nutritious breakfast like sugary cereal and foods high in saturated fat can only lead to weight gain, obesity, and several other health issues. And so, it is important to choose a breakfast that is high in protein, complex carbohydrates, fibre, and healthy fats to help fuel your morning and keep you feeling full.
Does intermittent fasting work?
Intermittent fasting is among the best ways if you are looking to lose weight. Limiting the time of day during which you are allowed to eat is expected to impact the number of meals you eat.
However, according to experts, intermittent fasting is not always ideal for everyone, depending on individual or family schedules, those with a few health conditions, age, pregnancy, or lactation status. More long-term and larger studies are necessary to conclude whether intermittent fasting is beneficial for other aspects of health.
How can you plan your meals?
Doctors say to space out between meals; a lot of things come into account, like personal preference, schedules, and eating habits—all of which play a major role. So, it is important to include nutrient-dense foods in your day and stay mindful of overall daily caloric intake, regardless of how many meals you eat.
You can eat three smaller meals a day if you:
- Become full quickly
- Have issues with nausea and vomiting
- Have a slow metabolism
- Have issues with stomach and digestion
Doctors recommend eating two larger meals a day if you:
- Have a hard time with portion control
- Do not practice mindful eating
- Have busy schedules
