Does eating frequent small meals help you lose weight?
Today we'll dive into whether frequent, small meals will help you lose weight. Health enthusiasts and health professionals have been debating this topic. This article will explain the significance of this idea, provide examples to prove or refute this theory and offer additional tips for your weight-loss journey. As we reveal the truth and debunk some myths, buckle up.
Why small and frequent meals are important for weight loss
It is common to recommend eating small, frequent meals as a weight-loss strategy. This concept works on the theory that eating frequently keeps your metabolism going, which helps you to burn calories all day. Scientific studies on its effectiveness have mixed results.
In a study that was published in Journal of Nutrition, it was suggested eating more often could reduce hunger as well as improve feeling of fullness. A review in Advances in Nutrition, however, found that there was no difference in weight between people who consumed frequent small meals and people who did not.
This approach is not universal. It may be effective for certain individuals but it doesn't work on everyone. This method is dependent on your individual metabolism, food preferences, and lifestyle.
Get Started With Small and Frequent Foods
Divide your daily caloric intake into five or six small meals. Ensure each meal includes a balance of macronutrients--protein, carbohydrates, and fats. Pay attention to the portion sizes. Eating smaller meals more frequently does not necessarily mean eating more calories.
According to research , it is not frequency that counts but rather the amount and quality of the food. In a study published in the Journal of the Academy of Nutrition and Dietetics, people who consumed more vegetables, fruits and lean protein lost weight regardless of the frequency of eating.
Small, frequent meals
- Breakfast: Blueberries, almonds and oatmeal
- Snack - Greek yogurt and a few nuts
- Lunch: grilled chicken salad with lots and lots of vegetables
- Snack: A slice of whole grain bread and an apple with peanut butter
- Dinner: Salmon grilled with quinoa, steamed broccoli and steamed quinoa
- Enjoy a cup of cottage cheese low in fat with berries
Eat Small Meals More Often: Additional Tips
Opt for whole foods that are nutrient dense. Listen to your body, and only eat when you are truly hungry. You can make better choices by practicing mindful eating.
Remember to also stay hydrated. Water can control your hunger and help you feel full. Regular physical activity is a great way to complement any healthy diet plan.
Conclusion
While eating smaller and more frequent meals may help people to feel less hunger and consume fewer calorie, this is not the magic pill for weight loss. Weight loss success is achieved through a deficit in calories, which you can achieve by eating less and exercising more. The best diet for you will be the one which fits into your life style and is sustainable over time.
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