3 meals vs 6 meals a day, what's your experience/opinion?

Bekarington

Like it says in the title I want to know what peoples experiences are?

I'm currently 306lbs and have dropped from 355lbs by reducing my calories down to 1300 per day (breakfast around 200 calories, lunch around 200 calories, 2x snacks between 100-200 and then my evening meal which is whatever is left). this has worked so far, however I've just got a PT and she has advised I'm not eating enough calories, that I should be eating around 1500 and that I should have 6 meals a day.

I've read some mixed reviews, I'm just wondering if anyone has tried it? does it work? how do you do it? what sort of things do you eat day to day?

3dogsrunning

I've done both. It is a matter of personal preference.

When I was working 12 hour shifts, the days were long so I preferred 6 meals a day. It kept me from getting so hungry I just start eating anything.

If I am working normal days/not working, I find that 3 meals a day works fine with a snack.

cmtigger

I've had a doctor recommend it for GERD prevention. It doesn't really work with my work schedule, though. I can see how it would help With GERD- less full stomach... But I think for most people it's really personal preference.

Annie_01

I agree with the PT that 1300 is probably not enough for you at your current weight.

I don't know however about the number of meals. Mine vary...some days I will have 6 meals times...some days 3...then other days just two. It all depends on my hunger and what I am having for dinner at night. If I know that my dinner will be higher calorie then I cut back during the day time.

With the heat this summer I eat less often.

TBH...I have some days where I want to eat all day...I only have one meal that day...it just lasts all day long.

nvmomketo

I change it around a lot. Some days are 3 meals and some are 6. I do find that on days when I eat 6 times, it usually ends up being a higher calorie day.

I would go with how you feel so you aren't fighting hunger. If you need to eat more, do it, but on days when you are not as hungry, eat less frequently.

Francl27

Completely depends on my appetite for me. I can do 3 meals or I can do 7.

Nch305

At work, any eating (apart from my scheduled lunch break) is done on the run. My brain does not even register that I've eaten and this has a huge impact on me. I do much better on 3 mindful meals a day.

callsitlikeiseeit

ive done both but i prefer 1 large meal (*most days* lunch) and a smaller dinner. I dont *usually* eat much breakfast.

nothing is ever set in stone for me though.... however the food happens, happens LOL

kommodevaran

I have eaten 3, 4, 5, 6 meals. 5 or 6 through weight loss and into maintenance, worked well. I tried 3 for a while, that was too few, I got too full and started to lose weight uinitentionally. I've settled on 4, but will add dessert on soup days.

My diet is pretty ordinary, crispbread, milk, porridge, salad, raw vegetables, fruits, cheese, yogurt,
nuts, smoothies, potatoes, rice and pasta, meat and fish, pancakes and toast, soup and casseroles.

Eat as many meals as you prefer - but I believe strongly in meals. Grazing is for ruminants.

karyabc

Is a matter of personal preference, I for example don't like the whole 6 meals a day, I just do 3 regular meals (breakfast, lunch and dinner with one afternoon snack ) and that works wonder for me.

Another thing is that I was like you 300 lbs so clearly I ate an excessive amount of food, for me being exposed 6 times a day with food was scary and too much to handle , so 3 meals like I always used to eat but in less quantity worked better for me.

Psss I'm not a number person at all but I think that indeed your calorie intake is low, with your weight and calories burned from excersise you def. Could/need to eat more.

RodaRose

spittingpink wrote: »

Like it says in the title I want to know what peoples experiences are?

I'm currently 306lbs and have dropped from 355lbs by reducing my calories down to 1300 per day (breakfast around 200 calories, lunch around 200 calories, 2x snacks between 100-200 and then my evening meal which is whatever is left). this has worked so far, however I've just got a PT and she has advised I'm not eating enough calories, that I should be eating around 1500 and that I should have 6 meals a day.

I've read some mixed reviews, I'm just wondering if anyone has tried it? does it work? how do you do it? what sort of things do you eat day to day?

Increase your calories. Especially add more protein.
Eat at times and frequencies that work for you.
That six meals a day thing would drive me completely nuts. I do not feel like eating until late in the day. .
. . . So I have dinner when I get first home from work in the afternoon and a small meal or large snack later. I am losing weight this way.

Asher_Ethan

I agree that you should be eating more. I find that I can eat 800 calories through the day but then have a huge dinner of 800- 900 calories works best for me.

Walter__

Do whatever works best for you. It's all personal preference and doesn't make a difference.

M30834134

I've read it's best to eat every few hours, but then there are publications that say it doesn't matter. I think it a personal preference - eat as frequently as fits your day.

But, at 300lb you definitely need to eat more than 1,300

arditarose

I change it. I like to eat at least three times from 3:30 to before I fall asleep, so I usually eat about 5 times per day. If I'm not working I like to eat a bit less and save room for a great dessert (working makes me hungry, must eat).

pmanney

As a diabetic, I have been recommended to eat mid-morning and -afternoon snacks; keeping within my nutrition allowance, of course! Loading my lunchbox with the day's snacks (and my meals) is a technique that works for me. I feel as if I am always eating, though. However, at goal weight, maintaining OK.

rosebarnalice

I pack lunch and snacks together for the day. Some days I get a lunch break and other days my schedule doesn't allow for a lunch break, so I eat a little at a time between meetings at and such. Same number of calories -- just consumed in different configuration s. Can't say I prefer one over the other--

sun_fish

I find it works better for me to eat 3 meals a day, with possibly one snack mid-afternoon. I am able to stick to moderation better with 3 meals, with 6 I find I never get full and feel hungry, and therefore more likely to overeat. But you need to do what works best for you, not what a PT says or someone on MFP. As far as eating more calories, you could probably eat more and still lose weight at a decent pace, however we don't know your circumstances as far as health concerns. For example if your doctor feels you need to lose weight faster because of a medical condition, it's certainly acceptable to do that. That being said, 1500 sounds more reasonable, and more sustainable! The best "diet" is one that you can adhere to.

ShandaLeaS

During the work week I eat 3 meals and 3 snacks. Weekends I do a light lunch, snack and big dinner

shadowfax_c11

I do three meals and two snacks on most work days. It works better for me to have more frequent meals or at least the option to do so. Sometimes I skip the afternoon snack and eat dinner early. Some days off I eat a late breakfast and skip lunch so I can have a high calorie dinner. It is all a matter of finding what works for you personally.

GaleHawkins

I agree it varies greatly person to person. After I moved to burning fat as my main fuel source without intent I went to two meals a day (breakfast and mid afternoon meal) with an optional evening snack. The two meals however are like 1300 calories each and if maintaining the snack is around 400 calories.

Read the other day something about six meals a day keeps our hormone insulin high which makes weight loss harder typically.

votkuhr

I think it's a matter of what your body cries out for.

For me, I get hungry pretty quickly - so having 5/6 meals a day works to keep the hunger pangs at bay. Also because I'm a massive snacker and would prefer a variety of snacks to huge meals.

kbornman21

I eat when I'm hungry because I feel like if I restrict myself then I'm more likely to binge. So I'm finding myself eating probably 6 or so times a day. I've been told that being hungry more frequently means my metabolism is starting to speed up, so I'll take it. Prior to trying to lose weight I was hardly eating so it's a step in the right direction for me.

Bekarington

seems like there are mixed opinions, I think my main issue is growing up with a big evening meal, getting out of that habit of looking forward to that big tasty meal and all the carbs giving you that full feeling and getting my other half to change too.

kommodevaran

spittingpink wrote: »

seems like there are mixed opinions, I think my main issue is growing up with a big evening meal, getting out of that habit of looking forward to that big tasty meal and all the carbs giving you that full feeling and getting my other half to change too.

Would you like to change that? Why?

CurlyCockney

I have a big carb meal every night! Yesterday, for instance, I only had a snack in the daytime because I was batch-cooking chilli con carne and knew I'd pig out on it (with rice) for dinner. Blimmin' scrumptious it was too, if I say so myself :-)

Bekarington

I've heard you're supposed to get your carbs earlier on in the day when you can use them, rather than at nite. my PT has given me a basic diet plan things she's trying that is 6 meals a day.

Meal one - Carbohydrates protein and healthy fat (Bigger meal)
Meal two - Protein vegetable carbohydrates (snack)
Meal three - Protein vegetable carbohydrates (Bigger meal)
Meal four - Quark or total greek yogurt mixed with seeds and berries (snack)
Meal five - Protein, vegetables with cherry tomatoes or beetroot (Bigger meal)
Meal six - 2 scoops of whey protein powder, healthy fat (snack)

They there is a list of all the different types of protein, veg, carbs, healthy fats, etc....

CurlyCockney

The clock is a human-mind construct. The human-body doesn't care what time it is. For nutrition advice, see a nutritionist, not a PT.

sixxpoint

Re: 3 meals vs 6 meals a day

It doesn't matter when it comes to weight management.

You could eat one, large meal and nothing else for the day... or you could spread that out with 6-12 tiny meals. Assuming both plans are the same calories at the end of the day, your weight will be adjusted in the same respect, too.

Don't buy into meal timing myths either. Much of it is based on fallacious outdated information, media scares, or fad marketing.

cajuntank

Agree to the context that the frequency of the meals does not matter... much. There is merit to her suggestion of meal frequency (utilized it in this case for nutrient timing), but it's a minor detail that will have a small impact on your overall body composition in the scope of things. If its something that causes adherence issues due to the added complexity, then something I would immediately negate or address with the PT. The PT (in my opinion) gave you sound evidence based advice; but again, it (the frequency part) is focused on a minor detail which might not be important in your current situation.

rhyolite_

A couple of things. Meal timing does not matter. You will find sources that say it does, but I can guarantee those sources are trying to make money off you believing that. Or they heard it from someone trying to make money. I sometimes eat a single meal with all my daily calories. Sometimes I eat about 12 mini-meals because I spend the whole day grazing. I eat what I want when I want (just not necessarily AS MUCH as I want ).

Carb timing does not matter, unless you have a medical condition. I have type 1 diabetes, and it only moderately matters for me, but not for the reasons your PT claimed. Your body can use the energy from carbs even if you eat them right before you go to sleep. That is just a fact. I eat in bed watching Netflix almost every night, and all my snacks are high-carb. It has not affected my weight loss or my health in any way whatsoever.

Your PT is not a registered dietician who was trained on nutrition, so you should ignore the advice she's giving you, since it is incorrect. Either see a registered dietician, or stick around MFP to read what some of the regulars with higher post counts are saying.

And finally, I would agree with previous posters that 1300 calories is too low for someone of your size. HOWEVER. That assumes you are correctly weighing your food with a digital scale and logging everything. If you aren't, then you are probably eating more than 1300 calories already and increasing what you eat could be counterproductive to your goals. If you are weighing your foods and logging correctly, then yes, 1300 is too low. However, you should know if it's too low by how fast you're losing. Your body doesn't care if you're logging correctly or not, it will lose the weight based on the calories going in vs the calories you burn. If you are losing the weight rapidly, add calories and slow down. If the weight is coming off at a slow/steady pace, then you are most likely already eating more than 1300. In that case, you would want to tighten up your logging when you get closer to goal, but it may not matter so much right now.

There's a lot of misinformation out there about dieting, and it can be frustrating when you start to realize how much "common knowledge" about nutrition/dieting is simply false. Like I said, stick around and you can learn a lot on these forums.