There’s a debate out on whether it’s better to eat small frequent meals or a few larger ones. Which is healthier and which is connected to greater weight loss? 

Are you a three meals a day kind of person? Or do you tend to eat smaller meals throughout the day instead? 

Reply to me and let me know, I always love to hear your personal stories. 

So let’s dive into this topic…

I’ll admit I am a three meals a day kind of person. Always have been, I guess it’s just ingrained from childhood. Most of us are this way due to the way that structure aligns with our working day and traditional routines. 

Habits are hard to break sometimes. 

Although of those three meals, of course some are larger than others, and breakfast is typically smaller for me. 

You might have noticed that in recent years people have been talking more about having several small meals a day, and promoting the idea that eating that way is better for health, metabolism and weight loss.

Little and Often

Eating frequent small meals can help to maintain steady blood sugar levels, reducing the consequences of your glucose spiking and crashing - something particularly helpful for anyone with diabetes. 

Eating more often can also prevent intense hunger, and as a result help you to control portion size and avoid overeating. Smaller meals can also improve your digestion, metabolism, and assist your nutrient absorption as the body is not overwhelmed by a large quantity of food. 

On the flip side - increasing the frequency of small meals does not necessarily contribute to increased weight loss, and may not have a significant benefit for the body. 

It might seem counterintuitive but people who eat smaller meals might end up eating more calories. When you have a full stomach, the hormone leptin is released. This hormone tells your brain to stop eating.

Bigger and More Satisfying 

Eating three big meals - breakfast, lunch, and dinner - is a pattern that is meant to keep you full until the next meal. 

Logically, eating more can provide a greater sense of satiation, which potentially stops you reaching for a bag of chips an hour or two later. 

Having a routine and predictability to your meal times can also help to regulate your body’s internal clock which aids digestions and health overall. 

Another really important point to note is this - your body will always use carbohydrates for energy before it uses fat. Generally speaking, you won’t burn fat until your carb stores are used up. 

So, imagine that you are eating small meals throughout the day - your body might never get to the fat-burning stage of digestion. (Obviously, this is very dependent on what you are actually eating too!). 

Basically, spending longer between meals means that your body has more time to burn any fat that you ate. 

Of course you have to avoid snacking in addition to your large meals, as those extra calories will be factored into any weight loss advantages. 

So What’s the Conclusion?

Like with so much in life and particularly when it comes to diet, there is no one-size fits all. In my opinion, what’s most important is WHAT you are actually eating, not WHEN you are eating it. 

The best meal frequency will suit you as an individual and your own lifestyle, metabolic health, personal preferences and overall health. 

Whichever you prefer - little and often or bigger and routined - the crucial factors are about getting nutritious, healthy food choices and being consistent. 

Consuming more calories earlier in the day, and maintaining a balanced diet are practical strategies to enhance health, regardless of whether you choose to eat three larger meals or six smaller ones. 

Remember to focus on nutrient-dense foods, staying hydrated, and practicing mindful eating to support your overall well-being.

Adopting any new eating pattern takes time. Give yourself a couple of months to adjust and observe how your body responds. With patience and attention to your body’s signals, you can find the meal frequency that best aligns with your health and lifestyle goals.