Five Meals a Day Diets

In an attempt to lose weight, an increasing number of people are ditching the traditional three meals a day to follow a multiple snacking or grazing diet approach. This typically involves eating five small, regular meals a day. The idea is that eating frequently will elevate metabolism as you constantly burn calories to digest food. This can therefore lead to effective weight loss. In addition, regular meals can help stabilize blood sugars, boost energy levels and reduce between-meal hunger and cravings.

Strict Diets

Strict dieting can sabotage long-term efforts at weight control because it sends the body into starvation mode. When you skip meals or go too long without eating, your metabolism, the rate at which your body burns calories, starts to slow down as you become more energy efficient. In an effort to protect fat stores, the body begins to break down muscle for energy. As you lose muscle, your metabolism slows down further, making weight loss more difficult.

Thermogenic Effect

When you eat, your body must burn calories to break down and digest food. During digestion, some energy is also converted to heat by a process called thermogenesis. According to a 2005 study published in the ''American Journal of Clinical Nutrition,'' metabolic rate increases by about 10 percent for a short while after eating. Furthermore, a 2004 study in the ''International Journal of Obesity'' showed this thermogenic effect to be higher when eating frequent meals.

Other Benefits

When you eat regular meals throughout the day, you provide your body with constant fuel. This can result in a reduction in cravings and overeating. Grazing can also help keep blood sugar levels balanced and prevent the overproduction of insulin, a hormone released in response to high blood sugar levels. Insulin can play a key part in weight gain as it hinders stored fat from being burned as energy. Researchers at the University of Nottingham in the U.K. found that eating meals at regular intervals kept blood sugar and insulin levels more stable as well as helped control blood cholesterol levels.

How to Eat Five Meals a Day

Plan to eat three meals and two snacks a day, spacing them at two- to three-hour intervals. Meals should be low fat and made up of lean protein, such as grilled chicken, fish or tofu, and healthy carbohydrates, such as steamed vegetables, brown rice, beans and lentils. Always eat breakfast to kick-start metabolism and have healthy snacks, such as plain nuts, oatcakes and fresh fruit, to keep blood sugar levels steady and sustain energy between meals. Limit fat to small amounts of unsaturated fats, such as avocados, plain nuts and seeds, oily fish, and olive oil.

Considerations

If planned correctly, eating five meals a day can lead to successful weight loss. But you need to compose meals out of healthy foods and opt for smaller food portions and serving sizes. Cut down on foods high in saturated fat, such as processed meats, butter, high-fat dairy, fried foods, pastry dishes, cakes, biscuits and puddings. To further speed up weight loss, combine this eating approach with regular exercise to enhance metabolism.