If you are on a weight loss plan, a common piece of advice you may come across is to eat several small meals throughout the day. While this may be beneficial in several ways, it does not guarantee weight loss. The American Dietetic Association says that there is no conclusive evidence to support the claim that eating several small meals is better for weight loss as compared to three larger meals on a daily basis.
Number of Meals
The best way to lose weight is to control your calorie intake and to follow an eating plan that prevents feelings of hunger, according to the American Council on Exercise. While six small meals may work for some people, others may find it more beneficial to consume three larger meals. In the end, weight loss occurs when you exhaust more calories than you consume.
Benefits of Smaller Meals
Eating several small meals throughout the day may offer some health benefits such as lower cholesterol levels, and a lower risk of cardiac disease and obesity, says the Harvard Medical School. A study in Great Britain found that people who ate frequently throughout the day consumed more calories, but their cholesterol levels were about 5 percent lower than those who ate fewer meals. Male participants who ate several small meals every day were leaner than the men who consumed a few large meals, even though they had a larger calorie intake.
Regular Meals and Blood Sugar Levels
Regular meals are important for a number of reasons. If you skip a meal, your body goes low on energy and your blood sugar levels drop. Low blood sugar levels cause a drop in levels of the chemical serotonin in the brain, which adversely affects your mood. This can affect your motivation and enthusiasm to exercise, consequently leading to weight gain. Five or six small meals eaten at regular intervals will keep your blood sugar stable and your mood upbeat. Complex carbohydrates such as whole grains are beneficial in keeping blood sugar levels stable, because the body digests and absorbs these foods slowly. Stable blood sugar levels also reduce feelings of hunger, lowering the chance that you will overeat later on.
Eating Healthy for Weight Loss
A well-balanced diet that is low in calories is optimal for weight loss. Consume lean proteins, healthy fats, fruits and vegetables in adequate proportion and keep your servings small. Never miss breakfast and try to eat a small snack or drink some unsweetened fruit juice before exercise so that you can stay energized throughout the workout and push yourself harder.
References
- American Dietetic Association: Should My Weight-Loss Plan Include Three Meals a Day or Several Small Meals Throughout the Day?
- American Council on Exercise: Diet Myths Debunked
- Harvard Medical School; A Little at a Time: Eating and Exercising In Bits and Pieces; Dec 2006
- American Council on Exercise: Eat Well to Stay Motivated and Energized
- Washingtonpost.com: Mini-Meals, Minnier Me?
- Reader's Digest: Easy Ways to Lose Weight: 50+ Ideas
Member Comments