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To Snack or Not To Snack?

How many times have you heard the advice that it is better to eat smaller meals throughout the day instead of 3 meals a day? Eating more frequent meals has been said to help “speed up your metabolism,” decrease your appetite, or increase your energy level. Is this just another diet myth or is there any truth to it?

 

One study published in 2010 tested this very question. Researchers randomized adults to either high meal frequency (3 meals + 3 snacks a day) or low meal frequency (3 meals a day) at the same calorie level for 8 weeks. At the end of the study, they found no difference between the two groups and concluded that “increasing meal frequency does not promote greater body weight loss.”

Another study published in 2011 tested meal frequency in addition to other questions. These researchers arrived at a similar conclusion – eating more frequently had no beneficial impact on appetite control.

So, in spite of this popular recommendation, no studies have actually shown eating smaller, more frequent meals to be better.

In fact, another recent study analyzed data from food surveys over the last 30 years. These authors found that more frequent snacking or increases in the number of “eating occasions” had substantially contributed to the increase in calories for the average American over that time period. For many people, the more times they eat during the day, the greater the chances to eat more total calories.

In the end, it all comes down to calories. It’s not when you eat them or how many times throughout the day you to eat them – it just boils down to total calories consumed. If you are looking to feel fuller during the day, try eating more energy dense foods, ones that are filling but low in calories, such as fruits and vegetables. If you are looking for ways to “speed up” your metabolism, then exercise is a safer bet. There is no magic formula – many small meals or 3 meals a day can work equally well – find what works for you.
 

 

 

by LindaGotthelf on 12/22/2011 | Share Story With a Friend

tags: Weight-Loss, Diet Tools, motivation, nutrition

About the Author

Linda Gotthelf

Linda is the Director of Research and has a Ph.D in Psychology specializing in behavioral medicine. She is a founding member of HMR, starting as a health educator and working in several roles since 1984 and has been a co-author on many professional articles.

Comments (7) Post a comment
Thanks for your thoughtful comments about eating smaller meals. There are many factors influencing blood sugar in addition to the timing of the meals. Refined carbohydrates, such as sugary foods or white bread or french fries, can cause a rise in blood sugar. On the other hand, protein, fiber, and healthy fats cause a more gradual sustained rise in blood sugar. Most of the time, people are eating mixed meals making it less critical to be concerned about spikes in blood sugar. Each individual’s medical condition (such as diabetes) or medications can also change the impact of foods on blood sugar. In the end, I would say that each person needs to find the right combination of foods and eating pattern that works for them, and it sounds as if you have found that!
by LindaGotthelf on 01/18/2012
I have always held this belief as well that many smaller meals throughout the day keeps my weight in check. When I am on track I eat a 7, 9, 11, 1, 3 (workout), 7PM. I don't know about the metabolism effect but I know that I am never hungry and avoiding being hungry keeps me out of trouble. I do have a question though, what about your blood sugar level, I have heard that many meals throughout the day keeps your blood sugar from dipping/spiking?
by ivandrago on 01/09/2012
Great blog article Linda! I hear this concept a lot from both my daughter and the health club trainer. I'm not someone who has this eating style and I've resisted trying to change because I find that the earlier in the day that I eat--the more calories I take in. I do wonder if there have been any studies on eating small meals throughout the day that are low-fat--does that make a difference?
by DesireeRogers on 12/29/2011
Linda, thanks for this information. I can definitely see how many people can think that they will lose weight by eating frequently throughout the day but not realizing just how many calories they are actually consuming.
by debbiec on 12/28/2011
Great comment Keith. That's another prevalent myth - that eating late at night causes weight gain. It's still all about calories - balancing calories in and calories out is what maintains weight. It's what people tend to eat late at night that causes weight gain, especially lots of high fat and high calorie snacks. Probably not too many people are overdoing their veggies and fruits late at night!
by LindaGotthelf on 12/22/2011
Just curious: Does this hold true for eating late a night as well? I've always heard that eating late at night causes weigh gain.
by KeithVanGasken on 12/22/2011
Great blog, Linda! I've always wondered about the truth behind the 6 meal a day recommendation for weight loss that appears in many health/fitness articles.
by sailGirl on 12/22/2011