How many meals a day

bob_mck

Hey guys. Just looking for advice from others on how many times a day people are eating. What is the best way to go about it 3,4 or 5 meals a day? I'm currently trying to loose fat while weight training if that helps your answers or advice!

janejellyroll

The best number of meals is the number that makes it easiest for you to be in a calorie deficit.

Some people prefer three bigger meals, some prefer more frequent smaller meals. There is no one best way -- there's just the way that best matches your preferences and lifestyle.

mangzane

Hi there!

I didn't know the answer to this, and thus it sparked my curiosity.

I found this article, whose author holds a PhD in Nutritional Science and a Masters in Biology, and actually includes references within.

Article link: http://www.bodybuilding.com/fun/how-many-meals-per-day-should-i-eat

TL;DR
Meal frequency has no effect on metabolic rate. Total calories consumed is the most impacting.

Cheers!

Edit: my advice if you're working out, choose a meal plan that allows for food (protein,carbs) consumption pre AND post workout routines. Studies have shown consuming protein within 30 minutes post workout has an effect on muscle retention. So perhaps 4, 5 meals a day.

Need2Exerc1se

What works for me won't necessarily be the right plan for you, but since you asked I typically eat twice a day. One small meal/snack in early afternoon and the rest of calories at night.

lulalacroix

I usually have 2 meals per day and the rest is snacks.

It doesn't matter how many meals you eat for weight loss.

CafeRacer808

janejellyroll wrote: »

The best number of meals is the number that makes it easiest for you to be in a calorie deficit.

Some people prefer three bigger meals, some prefer more frequent smaller meals. There is no one best way -- there's just the way that best matches your preferences and lifestyle.

Perfectly stated.

I'll just add that based on personal experience, it doesn't really matter for me one way or the other. Some days, I eat three square meals. Other days, I skip breakfast entirely and just eat two big meals and maybe a snack at night. I've even had days where I've eaten 4-5 small to medium sized meals. They pretty much all work for me.

Timshel_

I do 4 small meals and a larger lunch. I just like the timing and not feeling stuffed.

mcraw75

I eat 3 meals and 2 or 3 snacks. It keeps me from feeling bloated all day.

laceyslabaugh

I eat breakfast @ 8:45 - snack @ 10:15ish - Lunch @ 12:30 - snack @ 3 - dinner 5:30-6 and then my last snack around 8:30. If I have bigger meals and don't do a snack, I brush my teeth (even at work) so I don't eat again - lol!

tmize0403

i am doing the same thing you are doing. Trying to lose fat and work out at the gym at the same time. My trainer told me 4-5 small meals a day. Protein, vegetables, occasionally some rice if I wanted. The more you "fuel" your body the better success at losing the fat we want to lose. Don't let your brain think that you are starving your body because it then wants to hang onto the fat. Keep it fueled and it will let go because it knows your going to feed it in a few hours.

ndj1979

tmize0403 wrote: »

i am doing the same thing you are doing. Trying to lose fat and work out at the gym at the same time. My trainer told me 4-5 small meals a day. Protein, vegetables, occasionally some rice if I wanted. The more you "fuel" your body the better success at losing the fat we want to lose. Don't let your brain think that you are starving your body because it then wants to hang onto the fat. Keep it fueled and it will let go because it knows your going to feed it in a few hours.

your trainer has misinformed you. Meal timing has nothing to do with fat loss. What matters is the size of your calorie deficit.

livingleanlivingclean

tmize0403 wrote: »

i am doing the same thing you are doing. Trying to lose fat and work out at the gym at the same time. My trainer told me 4-5 small meals a day. Protein, vegetables, occasionally some rice if I wanted. The more you "fuel" your body the better success at losing the fat we want to lose. Don't let your brain think that you are starving your body because it then wants to hang onto the fat. Keep it fueled and it will let go because it knows your going to feed it in a few hours.

You can eat as few or as many meals as you like, and please eat a more varied diet than protein and vegetables!

Gallowmere1984

8 when bulking, 3-4 when cutting.

bob_mck

Cheers for all the replies guys! At the minute I am mostly eating 3 meals and 2 snacks in between. All within my calorie deficit. Just curious to hear how other gets their calories in!

bob_mck

lulalacroix wrote: »

I usually have 2 meals per day and the rest is snacks.

It doesn't matter how many meals you eat for weight loss.

I suppose my main concern is not to loose any hard earned muscle mass in the process. So fat loss over weight loss.

ndj1979

bob_mck wrote: »

lulalacroix wrote: »

I usually have 2 meals per day and the rest is snacks.

It doesn't matter how many meals you eat for weight loss.

I suppose my main concern is not to loose any hard earned muscle mass in the process. So fat loss over weight loss.

To maintain muscle you need a progressive lifting routine and high protein intake, meal timing has nothing to do with it.

singingflutelady

I eat one meal a day

H_Ock12

I eat one large meal a day, occasionally I'll have a protein shake to break my fast a couple of hours prior to my meal. No snacks.

crzycatlady1

janejellyroll wrote: »

The best number of meals is the number that makes it easiest for you to be in a calorie deficit.

Some people prefer three bigger meals, some prefer more frequent smaller meals. There is no one best way -- there's just the way that best matches your preferences and lifestyle.

This.

I do 16:8IF and my eating window is from 11am-7pm. My largest meal of the day is between 11am -noon, followed by a smaller meal around 5pm. Some days I also have an afternoon snack if I feel like it. So 2 meals with an occasional 1 snack added.

Shull_rachael

I try to eat 5-6times a day 200-250 calories at a time. I find this to satisfy me. I workout in the evenings so I try to save my last meal/ snack time for after. I eat high protein too I think that's what helps me the most.

ninerbuff

tmize0403 wrote: »

i am doing the same thing you are doing. Trying to lose fat and work out at the gym at the same time. My trainer told me 4-5 small meals a day. Protein, vegetables, occasionally some rice if I wanted. The more you "fuel" your body the better success at losing the fat we want to lose. Don't let your brain think that you are starving your body because it then wants to hang onto the fat. Keep it fueled and it will let go because it knows your going to feed it in a few hours.

Your trainer is parroting broscience that they've learned from gym buddies and peers. Trainers need to stay away from nutritional advice unless they got a degree in it.
Number of meals has no relevance in weight loss. As long as one is in a calorie deficit, weight loss will happen. And you can't TARGET fat loss through what you eat.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ninerbuff

Personally, I eat 2 big meals (lunch and dinner) and fill in other calories with snacks throughout the day whenever I feel hungry. I do most of my snacking at night. Yay for Ben and Jerry's.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

veggievixen79

I have 2 or 3 meals a day, and don't snack very much. This is my second round on MFP and the first time around I ate low fat everything and had to eat every couple hours to not be starving. This time my knowledge of nutrition is different so I'm eating more whole foods and find it much easier to go longer between meals.

kgirlhart

There is no right or wrong. What ever works best for you us what is best. I like 3 meals with a snack after dinner. At least on work days. On the weekends I play it by ear and sometimes just have one meal with some snacks.

OhMsDiva

I eat all day long. Right after my workout at 6 am until I go to bed at 8 or 9. Three meals and several snacks throughout the day.

ashliedelgado

I eat 5-6 times per day while breastfeeding, 4-5 when just losing. My husband can't eat at a deficit this way, and prefers to eat a light lunch, snack, and big dinner. It's whatever works for you and is easy to keep up with!

cloverdaisy

I'm doing 4 a day, breakfast, early lunch, late lunch & dinner. All are 3 hours apart. Very light snacks through out the day like grape tomatoes, cucumbers, celery stalks, etc.

3 weeks in and I feel great.

Spliner1969

I found it easiest to break my meals up in 6 parts:

Pre-Workout (I work out fasted other than a pre-workout drink or coffee here)
Breakfast (Usually high in fiber, less than 400 calories and includes a protein shake)
Mid-Morning Snack (Usually somewhat high in protein if possible) again around 400 cals
Lunch (high protein lunch) - Calories.. 400-600
Dinner (Highest calorie meal of the day, 800ish typically, and yes, high protein)
Late Snack/Other Snacks (After dinner/before bed, usually 350ish calories, finish out my fiber for the day if possible)

My TDEE with exercise is around 2600 a day at the moment so there's room for these to fluctuate.

I didn't do it this way because it made me lose weight, I did it to keep myself satiated throughout the day, and to keep from being too full from any one meal. I wanted my tendency to overeat to go away, and for the most part that's helped. There are still a few days where I have pizza or some other food I don't eat regularly and I'll eat over 1000 calories for dinner. On those days I simply either skip the late snack or make it smaller to finish out my calories for the day.

solieco1

Breakfast, elevenses, lunch, tea, dinner, other stuff SO 5+

cqbkaju

As many as it takes

cwolfman13