When trying to lose or even maintain weight, hunger always seems to get in the way if you do not properly plan. In attempt to combat hunger, spreading six meals throughout the day has been suggested. Although this strategy can prove fruitful for some if done right, when the quantity and quality of the meals are off balance, this tactic can wreak havoc on weight loss efforts.
Portion Control
The biggest disadvantage with six meals a day arises when the caloric content of each meal is the same as it would be if eating three meals. In other words, some may practically double daily caloric intake without knowing it by eating more frequently. Watch out for serving sizes on everything you eat. Many snack-size bags may be two to four servings, even though you may only view them as one. Healthy snack options, such as nuts, seeds, or dried fruit, can also be unfavorable if portions aren't controlled. Although almonds and walnuts may be touted for the healthy fats they contain, they are still very calorically dense. Similarly, dried fruit may seem like an innocent choice but without the water content normally consumed with fresh fruit, portions can easily exceed desired range. For example, if eating raisins, the portion should be about ¼ the size of fresh grapes for the same amount of calories.
Poor Choices
In today's obesogenic environment, it isn't hard to ingest high-calorie, low-satiating foods if you aren't mindful. For example, if you are on the road and decide to grab an Angus Mushroom and Swiss Snackwrap and a small order of fries from McDonalds, that racks up to a total of 660 calories, with 50 percent of the calories from fat, for a mildly satisfying meal. For a sedentary or even moderately active 30-year-old female, this may account for 1/3 of the required calories needed to maintain weight. If this type of "snacking" is repeated five more times a day, it is easy to see how six meals a day can backfire.
The Upside to Six Small Meals
If meals are properly planned however, with controlled portions of nutrient dense -- rather than calorically dense -- food, including six small meals a day can be beneficial. Spreading lighter meals throughout the day rather than eating fewer larger meals can help stabilize blood sugar and maintain energy over the course of the day. Energy levels can suffer if too much food is eaten at once as the body focuses on digestion. Alternatively, having meals too many hours apart can cause a decline a blood sugar and thus fuel for your body. Proper balance of macronutrients -- protein, carbohydrates, and fat -- consumed at each meal will also help with satiety and energy levels. The new icon from the U.S. Department of Agriculture that replaced the former food pyramid is a perfect representation of proper macronutrient distribution represented by food groups. In general, half of each plate should be fruit and/or vegetables, with the remaining quarters to grains and protein. By following this basic rule of thumb for each meal or snack, six small meals can be incorporated on a daily basis without exceeding caloric requirements.
Everyone is Different
What works well for some may not for others, so general guidelines of how many meals you should consume a day may be risky. Which meal plan works best depends on many factors, including personal goals, daily schedule, access to healthy food, preferences, time and activity level. Overall, fitting in a well-balanced, nutrient-dense diet that maintains energy levels throughout the day and optimizes health and well-being is something everyone should strive for, whether this is obtained through six small meals a day or the old-fashioned three-square meals a day.
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