Eating six small meals a day instead of three large ones helps with weight loss in several ways. Eating more frequently boosts your metabolism, helping you burn calories more efficiently. You're less likely to feel hungry between meals, so you won't be as tempted to snack on unhealthy foods such as chips and candy. If you aren't starving before meals, there's less chance you'll overeat or eat too quickly.
Step 1
Plan for each meal to include approximately 1/6th of your daily required calories. Include fiber, protein and unsaturated fat in each meal. Use foods from at least two food groups in each meal. Eat meals approximately three hours apart, recommends the American Diabetes Association. Stock up on nutritious, low-calorie, easily prepared foods to make eating frequently more convenient.
Step 2
Eat a light, low-fat breakfast based on complex carbohydrates to kick-start your metabolism in the morning. Have this meal within an hour of waking up. Options include oatmeal or buckwheat kasha with fruit and nuts, granola or scambled eggs with vegetables. If you have trouble eating in the morning, try something very light such as a piece of fruit, a cup of yogurt, some applesauce or whole wheat toast with tomato slices or peanut butter.
Step 3
Follow up your breakfast with a mid-morning meal that includes fiber, protein and a little unsaturated fat. For something light, eat high-fiber fruits such as raspberries, pears, apples or chopped, fresh vegetables dipped in hummus. If you're hungrier, opt for lean meat such as chicken or turkey or nonmeat protein such as beans or legumes.
Step 4
Break your regular lunch into two equally sized meals spaced about three hours apart. Eat no more food than usual to avoid excess calories. Have half a sandwich or pita packed with vegetables, a small bowl of bean or lentil soup, chicken or salmon salad or a green salad sprinkled with seeds and chopped nuts. Include healthy fats such as cold-water fish, avocado or olives, suggest experts from the Mayo Clinic.
Step 5
Have a healthy, but filling early-evening meal that provides fiber, protein and healthy fats. Eat a serving of vegetable casserole, a bowl of pasta tossed with steamed vegetables and olive oil, herbed rice or a chicken or fish fillet. Finish up with a healthy dessert such as fruit salad, berries with cream or fresh fruit dipped in ricotta cheese.
Step 6
Eat a light meal about three hours before you go to bed. Choose easily digestible foods to avoid stomach upsets at night. Have a bowl of vegetable or chicken soup, couscous with vegetables or stir-fry with tofu. If you crave something sweet, eat high-fiber fruit such as fresh berries or dried apricots or figs.
Tips and Warnings
- Keep a food diary to monitor your calorie intake and ensure you eat nutritionally balanced meals. Write down everything you eat for a few weeks until eating six small, healthy meals becomes a habit.
- Eating six meals a day requires some restraint. If you notice you're eating large portions at each meal or you're tempted to eat continuously, you may do better with three meals.
Things You'll Need
- High-fiber foods
- Low-fat, protein-rich foods
- Foods rich in unsaturated fats
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