Early epidemiological studies suggest that increased meal frequency can improve blood lipid (fats) levels and reduce the risk of heart disease. As a result, many experts advise against eating fewer, larger meals a day.
For example, one compared eating three meals per day or six smaller, more frequent meals on body fat and perceived hunger. Both groups received adequate calories to maintain their current body weight using the same macronutrient distribution: 30% of energy from fat, 55% carbohydrate, and 15% protein.
Researchers observed no difference in energy expenditure and body fat loss between the two groups. Interestingly, those who consumed six smaller meals throughout the day had increased hunger levels and desire to eat compared to those who ate three larger meals per day.
Although calorie intake was controlled in both groups, researchers hypothesized that those who consumed frequent meals would be more likely to consume more daily calories than those who ate less frequently.
Results of another large observational suggest that healthy adults may prevent long-term weight gain by:
- eating less frequently
- eating breakfast and lunch 5 to 6 hours apart
- avoiding snacking
- consuming the largest meal in the morning
The Answer
Based on the presented studies, no substantial evidence supports one eating pattern over the other. Yet many of these studies also have limitations.
For example, there is no universally accepted definition of what a meal or snack consists of. This can have an impact on study outcomes.
With that said, both eating patterns can be beneficial as long the primary focus is on healthful eating habits.
Salads super healthy nutritious!
