Diet Plan With Six Small Meals

Eating frequent small meals is a common diet tip from health professionals and weight loss experts. However, as two studies published by the "British Journal of Nutrition" point out, research into relationships between increased meal frequency and such body weight measurements as weight loss, body fat percentage and waist-to-hip ratios provide conflicting results. Despite these discrepancies, you can follow a diet plan with six small meals--certain principles hold true for all meal patterns.

Breakfast

Eating breakfast provides your body with energy and helps you make healthy choices throughout the day, according to MayoClinic.com. People who eat a nutritious breakfast also are less likely to eat a high-fat diet. Skipping breakfast increases your risk for obesity and can lead to decreased physical activity later in the day. Choose breakfast foods that are high in fiber, advises the Cleveland Clinic.

Calories

Increasing meal frequency from just three meals a day to three meals plus three snacks doesn't promote greater body weight loss in obese adults, according to a 2010 study conducted by J.D. Cameron et al. and published by the "British Journal of Nutrition." The rationale for six small meals a day includes decreasing your risk for ravenous hunger, which leads to overeating and decreased blood glucose fluctuations. However, epidemiological research has shown an inverse relationship between meal frequency and weight, according to a 2003 study conducted by Margriet S. Westerterp-Plantenga et al. and published by the "British Journal of Nutrition." To lose weight with a six-meal-a-day diet plan, divide your daily caloric allotment by six. Follow portion sizes and use a scale to measure your food so you don't exceed your caloric goal.

Portions

Plan small, controlled portions to limit your caloric intake to an appropriate amount if you want to lose weight, recommends the Cleveland Clinic. Eating more meals throughout the day doesn't mean you can eat more calorie-rich foods. For example, avoid snacking on junk food. Your three daily snacks should include fresh fruits and vegetables, raw nuts or such low-fat dairy foods as yogurt and cottage cheese. A diet plan that includes six small meals won't work if you don't keep your portion sizes in check.

Balance

Balance your six small meals to create a healthy diet. Incorporate fresh fruits, vegetables, lean protein and whole grains into your meals and snacks. Stock a variety of fresh foods if you don't have time to prepare a healthy snack. For instance, an apple, orange or banana works well as on-the-go nutrition. Keep carrots or celery sticks in your refrigerator for portable veggies. Even small diet changes can have a positive impact on your weight and health goals.

Benefits

In addition to controlling your hunger, eating frequently throughout the day may improve your cholesterol, according to the Cleveland Clinic. This type of diet plan "may put you at a metabolic advantage, keeping energy sustained throughout the day and avoiding large blood sugar fluctuations," the clinic reports. However, you still need to limit your fat intake if you're watching your cholesterol. Avoid foods that are high in saturated fat. Replace trans fats with such healthy fats as monounsaturated and polyunsaturated fats, which include olive oil and canola oil.