Some individuals choose to eat smaller, frequent meals to help lose weight. Others eat smaller meals for conditions, such as hypoglycemia, which occurs as a drop in glucose levels. Either way, what is important is that you consume a variety of foods with plenty of fruits and vegetables to gain the necessary nutrients the body needs to function. Whether you choose to consume three meals a day or smaller meals throughout the day, if the calorie intake is the same, the result will be the same. Talk with your primary care physician and nutritionist before you make changes to your diet.
Frequent Meal Benefits
People who eat more frequent meals during the day are likely to weigh less than individuals who skip meals and eat fewer daily meals. People who skip meals are likely to consume more because of feeling hungrier. Eating five or six meals throughout the day may help people to manage appetite. Eating smaller, more frequent meals may help to stimulate metabolism at a faster speed by spreading out calorie intake throughout the day and, therefore, burning more calories.
Fiber, Carbohydrates, B Vitamins and Water
Rather than consuming large amounts of food at any one time, consider the quality of food consumed. Fiber helps the body fill up the stomach. A variety of vegetables contain fiber and other essential nutrients the body needs. The idea is to "fill up, not out." Carbohydrates help to supply the body with energy. The B vitamins found in many vegetables helps to break down the carbohydrates to supply the body with energy. Water will help transport these nutrients throughout the body. Whether you choose to eat larger meals or smaller, more frequent meals, it is essential to provide these nutrients as part of your diet.
Losing Weight
To lose weight, you need to consume fewer calories than expended. Some may find eating smaller meals more helpful in losing weight while others may prefer eating three daily meals. What is important is to consume fewer calories and to eat a balanced diet. Regular exercise is also important to maintaining overall health. Studies have shown that there was no significant relationship between losing weight in individuals who ate more frequent meals than those who ate three meals per day.
Hypoglycemia
Some people with hypoglycemia choose to eat fewer meals throughout the day to help maintain glucose levels. Glucose is a source of energy gained from food. Symptoms of hypoglycemia include dizziness, hunger, fainting and irritability. Some health professionals recommend you eat small meals every three hours, eat foods rich in fiber and get regular exercise. Do not self-diagnose. Talk with your primary care physician and dietitian to see how they can help.
References
- Weight-Control Information Network: Weight Loss And Nutrition Myths
- "The New York Times"; The Claim: Eat Six Small Meals A Day Instead of Three Big Ones; Anahad O'Connor; March 2010
- Weight-Control Information Network: Better Health And You Tips For Adults
- The University of Massachusetts Medical School: People Who Eat Smaller Meals More Often During The Day Are Less Likely To Be Obese
- "University of Ottawa: School of Human Kinetics"; Increased Meal Frequency Does Not Promote...; J.D. Cameron, et al.; November 2009
- National Diabetes Information Clearing House: Hypoglycemia
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