Should You Eat Smaller Meals More Often or Larger Meals Less Often?
Written by TYE Medical on Nov 12th 2024
Media and the medical world have broadcasted the idea that it’s better for your health and metabolism to eat frequent, smaller meals throughout the day instead of fewer, larger meals. Some studies have shown that this boosts metabolism and improves heart health. If you have diabetes, you have undoubtedly been told to hold to the fewer, smaller-portioned meal mindset. While this isn’t necessarily a “bad thing,” it’s also not the entire story. Mixed evidence supports this widely repeated claim, which means, you may want to get the full scoop before you radically change your meal schedules. Here is a deeper look at the potential benefits of adjusting your meal size and frequency.
Three Square Meals No More?
Modern culture has traditionally divided the daily diet into three substantial meals per day, fondly known as breakfast, lunch, and dinner (or supper). More recently, research has called this long-held approach into question, suggesting that eating smaller meals more frequently benefits health and staves off serious disease, even promoting weight loss. This news compelled more people to make the switch from a traditional meal schedule to one that promotes better health.
What exactly are the claims?
- Increases satiety (feeling full after eating)
- Increases metabolism
- Stabilizes blood sugar
- Fewer energy dips
- Prevents overeating
A few studies support these common claims, but still others show no notable benefit from eating smaller portions more frequently. To the contrary, some research indicates that you’re better off sticking to three meals daily for good health.
How can you know what is right?
How Eating More Frequently Affects Chronic Disease
Again, research offers mixed results.
According to several studies, you can lower your blood lipids and risk of heart disease if you eat small, frequent meals. According to these studies, this can improve your cholesterol. Specifically, a 2019 study suggests that eating more than four meals per day raises your HDL (good cholesterol) and lowers triglyceride levels (an exceptionally bad form of cholesterol). Raising just your HDL levels can notably reduce your risk of heart disease.
However, this study did not show any change in LDL (“bad” cholesterol) or total cholesterol after changing eating frequency. Opponents of the study are quick to point out that it was conducted as an observational study, which means it can show an association between meal frequency and cholesterol but not the cause or what is driving the association.
Similarly, research published in the American Heart Association’s journal claims that greater meal frequency lowers the risk of diabetes and cardiovascular disease.
How Meal Frequency Affects Weight Loss
The idea that eating more frequently stimulates metabolism and promotes weight loss spurred the new trend to greater popularity. But again, research is mixed, which means this approach may not be right for everyone.
One study measured the change in body fat and perceived hunger after eating three meals per day versus six smaller meals. Both groups were allotted adequate calories to maintain their current body weight. Even the macronutrient distribution remained the same, which meant that the size and frequency of the meal was the only significant variable.
Results showed that both groups lost the same amount of fat with little difference. But the group that ate six smaller meals were hungrier and wanted to eat more than the group who ate three larger meals. This study controlled calorie intake so that neither group could consume more than the limit. But researchers hypothesized that if given the opportunity those who ate more frequent meals would have consumed more calories than those who ate less often.
Another study examined how healthy adults can prevent long-term weight gain, and it found that this could be achieved by:
- Eating less frequently
- Avoiding snacking
- Allowing 5-6 hours between breakfast and lunch
- Eating the largest meal in the morning
- Fasting for 18-19 hours overnight
This study suggests that skipping breakfast and eating your largest meal for supper are not your best options for weight loss. If you fast for at least 18 hours without skipping breakfast, you would need to stop eating after lunch and not eat again until breakfast the next day. In American culture, supper is traditionally the biggest meal. But for weight loss, this isn’t ideal.
Due to a lack of sufficient evidence, the USDA does not recognize any relationship between meal frequency and weight gain or obesity.
Does Meal Frequency Impact Metabolism?
It is a commonly held belief that eating every 2-3 hours boosts metabolism and sets you up for successful weight loss. While it’s true that it takes energy to digest food, eating more often doesn’t give your metabolism the boost you might think.
Again, additional evidence suggests the contrary, claiming that eating larger meals more often may have more of an effect on metabolism than eating less frequently.
Quality of Meals Is More Important than Frequency
Meal frequency may have more of an effect on the quality of food consumed than anything else. Some research suggests that those who eat three or more meals per day are more likely to maintain a healthier diet that includes greens, legumes, fruits, an assortment of vegetables, and whole grains, and lean dairy.
The idea is that if you aren’t deprived or haven’t gone too long between meals, you are more selective about what you eat. On the other hand, as blood sugar drops and your stomach has been empty for too long, you may be more inclined to reach for whatever satisfies you in the moment rather than what is best or even most satisfying for you to eat. This means you’re more likely to maintain a higher quality diet if you’re eating at least three meals per day.
Researchers found that diet quality depended largely on the types of snacks consumed and what individuals considered to be “healthy” snacks.
What Is Best Regarding Meal Frequency?
As with many aspects of health and diet, there is no conclusive answer, because no substantial evidence backs up either claim. The best takeaway you can gain is that the focus should be on what you’re eating and not how often you’re eating it. Whether you choose more frequent meals or to eat less often, the main factors impacting health and weight will be the quality of the food you eat and your total calorie intake.
Who should eat smaller, frequent meals?
Some people may benefit from eating 6-10 small meals daily. This is true if you:
- Are trying to gain weight
- Feel full quickly
- Have gastroparesis (slow digestion)
- Have gastrointestinal symptoms like vomiting, nausea, or bloating
If you fit the above profile but want to lose weight, then be very mindful of your portion sizes and overall calorie intake to be sure you’re not eating more than you think you are. More frequent meals means there is more to keep track of and more opportunity to overeat.
Who should eat larger meals less often?
You may benefit from eating fewer, larger meals if you:
- Tend to eat mindlessly
- Struggle with portion control
- Live a busy life with little time for meal planning and prep
Eating less often reduces your margin of error, giving you fewer opportunities to overreact or to reach for what is convenient for your busy schedule. But it remains important for you to focus on quality foods, especially whole foods with key nutrients.
What Is the Best Diet for Good Health?
While no evidence exists to support the role of meal frequency, it’s an established fact that a well-balanced, nutrient-rich diet is the cornerstone of good health.
According to the most recent Dietary Guidelines for Americans, here are the best dietary tips for optimal health:
- Stay within your specified calorie needs
- Limit added sugars, cholesterol, saturated fats, and trans fats
- Emphasize produce, whole grains, low-fat dairy products
- Include protein from various sources like poultry, lean meats, seafood, soy, eggs, nuts, seeds, legumes
Meal Frequency and Older Adults
As you age, digestion often slows and nutrient absorption becomes more of a challenge. You may notice you’re more prone to feeling fuller longer or experience more severe or frequent bloating. For older adults, it may be more comfortable and easier for digestion if you eat at least three meals per day rather than settling on one or two large meals, which could overload your digestive system.
It’s okay to break tradition and eat smaller meals at different times of the day. Just be sure you’re maintaining appropriate calorie intake so as not to gain or lose weight unintentionally.
Meal Frequency Takeaways
It’s a mixed bag when it comes to meal frequency. It’s best to focus on what works best for you or which approach gains the results you want to see. What works for you may not work for someone else. If you’re not satisfied, try something different to see if you benefit.
And remember that your food selections will likely have more of an impact on health and weight than meal frequency. But if you’re an older adult or struggling with digestion, it may be best to eat smaller meals more often to prevent overloading your digestive system. Otherwise, busy adults may find it more feasible to eat fewer, larger meals, remaining mindful of making healthy choices.
