Why we should eat less, more often

The Basics: Small frequent meals vs. fewer big meals

But as science continues to evolve, the answer to ‘how many meals you should be eating?’ Is no longer a straightforward one.  Newer research suggests that splitting calories among six meals rather than three does not affect metabolic rate and thus has no direct effect on weight loss.

So, if the number of meals you consume has no direct effect on weight loss, should you give up on the idea of multiple mini-meals spaced a few hours apart? Not too soon!

Remember that your best bet is to keep your calories in check, no matter how often you nosh.  In fact, Martha McKittrick, a registered dietitian in NYC, agrees that “Some people are grazers by nature whilst others are meal-eaters.  It’s fine to graze until you make sure calories are controlled so it’s not an ongoing graze-fest.”

What is the upside of eating more often?

Prevents Hunger

While loading up many meals may not boost up your metabolism or help you burn fat, medical experts say it could help you in other ways.

The longer is the time-space between different meals, the more hungry you get, and you’re more likely to overeat.

“After staying 3 hours without food, your blood sugar level starts to fall down. In the next one hour, your body has already digested almost everything you ate earlier,” shares Cleveland-based dietitian Amy Jamieson-Petonic.

She further adds, “Once you cross the 5-hour mark, there is a steep decline in your blood sugar level, and you tend to munch on whatever you can to refuel your depleting sugar.”

Eating less but more frequently, on the contrary, allows you to feel less hungry to make smart food choices as compared to when you are famished.  All in all, you feel more in control when you’re not fighting off huge hunger pangs! (Read our detailed guide to know more about science-based ways to curb your appetite naturally)

Helps maintain Metabolism & Muscle mass

Did you know when we cut down on calories, our bodies react by slowing down the metabolism and using lean muscle mass as a fuel source for energy instead?
However, when people adhering to a lower-calorie diet eat less, more frequently — say five or six times a day— their metabolism is better regulated with lesser in muscle mass.

Why you may ask? It is due to the fact that eating frequently boosts metabolism slightly as the digestion of food leads to the burning of calories. As a result, one has a well-maintained muscle mass and an optimized metabolism that play an indispensable role in weight loss and overall health.

Help keep blood sugar stable

While eating big meals leads to rapid highs and lows in blood sugar levels, smaller and more frequent meals can actually help you stabilize blood sugar levels throughout the day!

When you eat several smaller meals rather than eating two or three large meals by the clock, your blood sugar level remains more stable— simply because you are not putting large chunks of food followed by hours-long breaks without food that lead to a steep decline in blood sugar.

Eating more frequently keeps your blood sugar stabilized for longer, energy-levels more constant throughout the day, whereas minimizing sugar cravings by manifolds.  On top of all, eating less but more often seems to be particularly helpful for women, who report feeling less hungry, less moody and more active when they eat throughout the day.

How often should you eat?

The best way to determine the optimum frequency of eating is to keep a close vigil at your schedule and maintaining a food journal. Pen down those times of the day when you’re most likely to have hunger pang!  You might also want to make note of times when you experience energy dips.

Whilst it is most likely that you are hungry, dehydrated, or simply tired, remember those are the times when you need to schedule your meals and snacks.

How to snack the right way?

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