Do you eat three larger meals with snacks, six smaller meals, or maybe even just one big meal each day? Meal frequency and size are often talked about when looking to lose weight. However, can the number of meals you eat each day impact your overall health and wellbeing? 

Three Meals

• 7:00 AM - breakfast

• 12:00 PM - lunch

• 5:00 PM dinner

• Snacks as needed

Breakfast, lunch, and dinner is the most popular meal pattern frequency in America. On weekdays the breakfast is typically cereal or something quick, lunch is something light, and dinner is the biggest meal of the day. On weekends the breakfast may become more elaborate however, the lunch and dinner tend to stay the same.

This type of meal pattern fits perfectly into the corporate lifestyle of America. As more Americans started to transition to office work and eight-hour days, the three-meal pattern became the country's norm. Even if you don’t work in an office, the majority of corporations give their employees a 30 min lunch break in an eight-hour workday. 

It is only when you look outside of corporate America that you start to see other meal patterns. Think of the farmer who eats a large hardy breakfast and works in the fields all day until dinnertime. Or the small business owner who eats when they can, and many days may miss meals all together. 

Six Meals

• 7:00 AM - meal one

• 9:00 AM - meal two

• 11:00 AM - meal three

• 1:00 PM - meal four

• 3:00 PM - meal five

• 5:oo PM - meal six

Six smaller meals came about originally as a weight loss diet. The idea is that by eating smaller but more frequent meals you are less likely to get hungry and snack on high calorie foods between meals. Think of that candy bar you crave during the midday slump or snacks you eat when you get home before dinner and while watching TV in the late evening. This meal pattern is not always the easiest to follow and requires more planning but for many has worked very well. 

Oftentimes the six-meal pattern is thought to keep the metabolism going throughout the day however, there is little truth behind that claim. Eating food does stimulate the metabolic process to prepare the body for the breakdown of foods but it does not increase your overall metabolic rate. While you’re eating you are temporarily stopping the body’s ability to breakdown its stored calories (fat) for energy. 

The reason why the six-meal pattern works for weight loss is due to an overall calorie deficit. By eating six smaller meals you can cut back on calories easier while feeling satisfied and less hungry throughout the day. 

One Meal

• 7:00 AM - only meal of the day

I personally knew of a friend that for weight loss would eat only one large hardy meal in the morning and not eat the rest of the day. His personal success varied but he may have been onto something. There have been many research studies that have looked into eating only one meal per day that would supply all of your calories. What most have found is that in a controlled environment where you have no free access to food, eating one meal per day while in a calorie deficit was as successful in losing weight as the three and six meal approach. 

The key here is that you consume ALL of your daily calories in one meal. That may prove very difficult if not impossible for many. Think of how full you feel after overeating at Thanksgiving dinner. Not only is this difficult, but you are also bound to feel hunger at some point throughout the day. Now you have to fight off cravings until the next day before you can eat again.

The Optimal Plan

So, what is the ideal number of meals for you to eat? Much of it will depend on your lifestyle and if anyone else is involved such as family, friends, or coworkers. If you like to eat with coworkers during lunch or know that you have a busy schedule that will not allow for two shorter breaks, the three-meal plan may be ideal. 

If you have more flexibility in your day and tend to struggle with cravings, the six-meal plan can help keep those cravings down and keep you from overeating. 

For some people a five or even four meal plan may work better. The key is to find a meal pattern that works best for your lifestyle and be consistent. That way if you end up having a super busy day and only had time for 2 meals you can go right back to your normal schedule the next day and prevent your body from being thrown off. Our bodies like patterns and consistency throughout the day and week. 

A custom meal plan is a great place to start if you are unsure of how often to eat and how much. Meal plans help take the guesswork out what to eat each day and how much. You can make your own meal plan and even meal prep on Sunday to get you through the week. Just think of how nice it would be to come home from a busy day and not have to think of what to make for dinner. 

If you are ready to try meal planning, start with a free consultation to find out how many calories and macronutrients you need each day and at each meal. If you are feeling overwhelmed by the idea, start by getting a custom meal plan made with your input and preferences. 

Make sure to sign up for the weekly blog to get the future blog on meal timing! It will look into intermittent fasting, time of day eating and more.