Small, frequent meal patterns have long been considered one of the best ways to lose weight. For years there has been a belief that eating six small meals a day will “speed up” your metabolism, reduce appetite, and keep your weight under control. But recent findings suggest that this approach may not be as effective as previously thought and may even, in some cases, be ineffective. Experts now advise against increasing meal frequency and focus on reducing calorie intake, food quality and portion size. But why is it so? Is eating small and frequent meals a myth? We contacted Dr Vishal Khurana, senior gastroenterologist, Metro Hospital, Faridabad. Here’s what he says!

The main reason for adopting more frequent meals is that eating more often will boost metabolism. It is true that digestion temporarily increases metabolic rate, but that increase is known as the thermic effect of food (TEF) and is small and independent of meal frequency. Studies show that consuming the same number of calories in two large portions of food results in the same expenditure as eating six smaller portions of the same food. In other words, eating several meals a day does not “stimulate” the metabolism or have any improving effect. weight loss,

Eating too frequently will make the situation worse by hindering your appetite and then increasing your chances of overeating. It is said that such frequent eating of meals prevents a person from feeling full for a long time between meals, causing the person to crave for snacks again and again. It more likely ends up with eating convenient high-calorie foods like chips, cookies, processed foods, etc. This will actually lead to people consuming more calories to the point where their appetite becomes out of control, especially as they rely on packaged snacks as well as ultra-processed foods.

Very few people can maintain a routine of six small, balanced meals in their diet. People who are busy at work will consume ultra-processed foods that are ready for consumption in a short period of time or are convenient for on the go. Such foods contain too much sugar, unhealthy fats, and additives that can hinder weight loss and lead to other health problems. These ultra-processed foods are less filling, making it even more difficult to maintain calorie limits. Instead of meal frequency, people should focus on nutrient-rich whole foods in the right portions, which will support satiety and reduce the need for snacking between meals.

Quality, not quantity, is the name of the game when it comes to lasting weight loss. Foods high in fiber, lean protein and healthy fats will fill you up and stabilize your blood sugar levels. Due to slow digestion of fiber, a person feels hungry late, due to which his stomach remains full for a long time. Lean protein requires more energy to digest than other foods, so make light additions to TEF without adding additional food. A diet focused on these foods makes individuals feel full, less likely to overeat, and can maintain energy in a consistent and predictable manner throughout the day.

For some, three balanced meals a day with larger, more satisfying portions may be a better strategy for controlling hunger. It also allows for simpler calorie intake regulation and easier management of meal planning compared to processed snack attacks. With smaller meals, mindful eating and paying attention to hunger cues become simple practice methods that can contribute to weight loss.

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