Many people’s day revolves around their three main meals – breakfast, lunch and dinner – plus some snacks in between.
This is not the only way. Some people prefer eating several small meals throughout the day while others may opt for one or two larger meals.
Does it matter? Does it matter?
Small Meals
It is recommended that you eat smaller meals more often to improve your metabolism, lose weight and heart health.
There is no strong evidence to suggest that eating small meals frequently can “speed up your metabolism” and help you lose fat. It could have the opposite effect.
It may seem strange, but people who eat fewer meals tend to consume more caloric intake. This could be due to satiety, the feeling of satisfaction and fullness after eating. Leptin, a hormone released when your stomach is filled, tells your brain to stop. If your meal does not fill you up you are more likely to reach for a snack that is unhealthy a few minutes later.
Smaller, more frequent meals may be good for your heart. Four or more meals a day could be beneficial for lowering your cholesterol and triglyceride. These two factors are important in the development of heart disease.
People with digestive issues, acid reflux or nausea may also benefit from smaller meals. If you have difficulty digesting large meals, frequent small meals can be easier on the stomach.
Eating a Few Large Meals
Eating just one or two large meal daily can help people lose weight.
The body uses carbohydrates first before fat. You won’t start burning fat until you have depleted your carbohydrate reserves (usually 2 to 4 hours after eating). You may not reach the fat burning stage of digestion if you eat small meals all day.
You can control your appetite by eating a large meal and avoiding snacking. Your body will have more time to burn calories if you spend longer between meals.
If you snack in addition to eating large meals, the extra calories will add up, and can cancel out any weight loss benefits.
Which is healthier?
It is not a question of right or wrong. What works for you is what matters most.
It may help to eat larger, more frequent meals if you are trying to lose weight. Dieters who use the intermittent-fasting method may only consume one large meal per day. This way of eating has been linked with many health benefits.
This approach is better suited for those who have difficulty digesting large meals, or feel satisfied more throughout the day if they eat smaller meals.
Ask your doctor for personalized advice if you have additional health concerns or considerations, such as diabetes or heart disease.
