Is it true that eating several smaller meals throughout the day helps you lose weight?
Many people think that eating smaller meals several times a day is the key to a faster metabolism and weight loss. The idea is based on the belief that the body uses more energy while digesting food, which should increase consumption calories.
But research shows, that the number of meals does not affect the thermic effect of food - the energy the body uses for digestion. Whether you eat three large meals or six smaller ones, the body will use the same amount of energy to digest the entire amount of food.
Research has shown that it is not what matters is how many times we eat, but how many calories we consume per day.
Three meals of 800 calories produce the same thermic effect as six meals of 400 calories. This means that there is no evidence that eating more frequently improves your metabolic rate or helps you lose weight faster.
Effect on blood sugar
More frequent, smaller meals are said to help stabilize blood sugar, according to some claims. However, research does not support this. Studies have shown that people who eat less frequently but larger meals maintain lower average blood sugar levels throughout the day. Although there are larger spikes in sugar after meals, the overall level is lower, which is especially important for those who have problems with blood sugar regulation.
The benefits of intermittent fasting
In addition to regular meals, the practice of intermittent fasting (intermittent fasting) is becoming increasingly popular. This means limiting meals to a certain time interval or fasting on certain days. This way of eating can include skipping breakfast or even fasting all day once or twice a week. Research shows that intermittent fasting has many health benefits.
Contrary to the widespread belief that fasting slows down the metabolism, research shows that the rate of metabolism in the short term it may even increase. Only after a long-term fast does the body start saving energy. In addition, intermittent fasting stimulates the autophagy process, which helps the body remove waste cells and promotes better health.
There is no need to eat frequently
Scientific research shows that eating smaller, more frequent meals is not necessarily healthier. Frequent meals do not increase your metabolic rate or help you lose weight.
Instead, it is more effective to listen to your body: eat when you are hungry and stop when you are full.
