In the nutrition and dieting industries, it is often said that it's better to eat six to eight small meals per day rather than three larger ones, because this boosts your metabolism and helps to control blood sugar levels. However, this isn't necessarily the case. While eating lots of small meals isn't a bad thing, it is certainly not a necessity, and eating three meals can work just as well, provided your calorie intake is appropriate for your goal.
Calories
To lose weight, you need to consume less than you burn, and do the opposite for gaining weight. According to bodybuilding diet coach Use an online calorie calculator, which gives you a daily calorie total based on your age, weight, body-fat percentage and activity levels. If you're eating the wrong number of calories, it doesn't matter how many times a day you eat -- you won't make progress toward you goal. Three meals a day may be easier for weight loss, as eating six to eight may push you over your calorie allowance. More meals may be better for weight gain, as it's easier to consume more calories if you eat frequently.
Metabolism
The recommendation for eating more meals is based on the idea that more frequent feedings increase your thermic effect of food, TEF, or the extra calories that your body burns when you eat a meal. The theory is that the more often you eat, the more regularly TEF is raised, and the more calories you burn. However, according to nutritionist Lyle McDonald, author of "The Stubborn Fat Solution," the rise in TEF is also determined by how many calories you eat: the more consumed, the bigger the rise. This means that if you eat 1,500 calories per day, it doesn't matter whether you eat them over three meals or eight; your metabolic rises will be the same.
Convenience
For the vast majority of people, eating three meals per day is much more convenient than eating six to eight. It also allows you a little leeway with your food choices. If you want a higher-calorie food in meal one or two, it's easy to cut the calories back in your final meal of the day. However, with six to eight times per day, if you eat too many calories in one of your first meals, it can be difficult find a way to reduce the calories in your next meals, which are already very low in calories
Considerations
The best option is the one that suits your schedule and goals. If you are very busy, looking to lose weight, and don't have much time to prepare and eat food, three meals a day is a better option. If, however, you have time and need a high-calorie diet to gain weight, eating six to eight meals is your best bet.
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