Anyone lost weight eating 3 square meals a day?

allergictodiets

Or three meals and one snack? There are so many different theories concerning the frequency of meals - from intermittent fasting to eating every three hours, I'm just curious whether anyone managed to lose weight by eating less frequently..

lynn1982

It's the amount (of calories) that matters, not the frequency... Sometimes I eat 3 meals and 3 snacks, sometimes I eat 2 larger meals and 1 snack...it all depends on my mood and my schedule. And I'm still losing.

ndj1979

meal timing and metabolism have zero relationship.

you can eat three meals, six meals, twenty four meals an hour, and the benefit to metabolism is zero.

So eat whenever you want, and just stay in a calorie deficit.

delicious_cocktail

I lost weight eating breakfast, lunch, and dinner. And snacks. I did make the calories fit but what I think was helpful for me about eating throughout the day is that I'm prone to overeat if I allow myself to get very hungry.

kristy6ward

I generally always have breakfast, mid-morning snack, lunch and dinner. And pretty much at the same time everyday, that's just the schedule I'm used to.

Rawfoodsho

Well its been proven that our bodies cannot actually tell if we get all our calories from 1 meal a day or 12. The "6 small meals a day" thing is a huge myth. Actually they have found that GRAZING all day long will actually make you hungrier.

Firefighter4ever

I try to avoid square meals as they're hard to choke down. I found round meals are much easier to consume .

If I don't eat something small every few hours, I tend to pork out more on the next meal.

tedrickp

3 meals here.

I think nutrient timing is pretty much useless except on a personal level. If you feel more satiated by eating three meals, go for it! If you find it easier to eat more small meals - go for it.

id argue even in terms of a workout it is personal. If you workout better after eating, then eat before a workout. If you don't - then don't. Same goes for afterwards. I don't think there is any reason to rush in some sort of shake or post workout meal UNLESS it is your personal preference.

Flab2fitfi

ditto to what everyone else thinks.

I eat 3 meals a day plus snacks.

BEEUK

Well its been proven that our bodies cannot actually tell if we get all our calories from 1 meal a day or 12. The "6 small meals a day" thing is a huge myth. Actually they have found that GRAZING all day long will actually make you hungrier.

Who are 'they'? Grazing can help even out your blood sugar levels and prevent hunger pangs.

Find what works for you, 3 large meals or 6 small ones. it also depends on when you get your breaks, not everyone can eat whilst at work so you only get a lunch break.

it doesn't matter in terms of weight loss, what impact it does have is your level of satiety. Personally I can't go longer than 3 hours without eating, i am still in my cals and losing weight each week whilst never feeling hungry to the point of tummy rumbles!

Also factor in proper nutrition pre and post workout, most people wouldn't be able to eat JUST 3 meals. This is not including snacking, which are really mini meals.

AllonsYtotheTardis

meal frequency / timing is irrelevant.

I still eat 3 meals a day, and a late night snack. Hasn't made a lick of difference.

soldiergrl_101

I eat three small meals a day and one to two snacks. Meals are usually about 300calorie-ish and then my snacks are like a apple and banana

FredDoyle

Well its been proven that our bodies cannot actually tell if we get all our calories from 1 meal a day or 12. The "6 small meals a day" thing is a huge myth. Actually they have found that GRAZING all day long will actually make you hungrier.

Who are 'they'? Grazing can help even out your blood sugar levels and prevent hunger pangs.

Well the below study in the linked thread found that grazing and high frequency meals left you hungrier, among other things.

http://www.myfitnesspal.com/topics/show/1127556-eat-often-to-kick-up-that-metabolism-right

Three squares works for me.

LGS1974

I eat 3 meals and they are well spaced. Sometimes if I work in the evening I eat a heavier lunch and sometimes a late snack.

I'm more likely to be starving and reach for high fat/sugar food if there is too long a time between meals.

3foldchord

I eat my meals off square plates.

seltzermint555

I eat 3 meals per day. Breakfast 7 am, Lunch 11:30 or 12, and Dinner between 5-7, usually on the earlier end of that.

I am not a snacker.

When I was at my heaviest I ate at the exact same intervals as I do now.

However, for me eating tiny meals more often or adding snacks just does not work. Mostly it is a psychological thing. I wind up making poor choices and/or never feeling quite satisfied. I would never eat a tiny snack of steamed broccoli or baby spinach but I eat those things regularly as part of any meal. If I allowed myself multiple daily snacks it is likely that some of those would be things like cookies or chips, which I don't really feel craving for when I eat regular meals and they wouldn't fit into my meals very well (taste or calorie wise).

pattyproulx

I usually have two big meals and maybe a little snack in between. I've been doing intermittent fasting and I like it. I feel I'm usually not hungry first thing in the morning and it allows me to have two nice big meals and stay within my calories.

tigersword

Eating more often tends to make people hungrier in general, because the body becomes trained to eat that often, so if a meal is late or skipped a person feels hungry. If you eat less often, your body adjusts to that schedule, and you're less likely to get hit with hunger from missing a regular meal time, because your body is used to longer periods without food.

99% of "feeling hungry" is controlled by hormones, and has little to do with actual physical hunger.

ironanimal

9 meals a day seems a bit much

Rawfoodsho

Well its been proven that our bodies cannot actually tell if we get all our calories from 1 meal a day or 12. The "6 small meals a day" thing is a huge myth. Actually they have found that GRAZING all day long will actually make you hungrier.

Who are 'they'? Grazing can help even out your blood sugar levels and prevent hunger pangs.

Find what works for you, 3 large meals or 6 small ones. it also depends on when you get your breaks, not everyone can eat whilst at work so you only get a lunch break.

it doesn't matter in terms of weight loss, what impact it does have is your level of satiety. Personally I can't go longer than 3 hours without eating, i am still in my cals and losing weight each week whilst never feeling hungry to the point of tummy rumbles!

Also factor in proper nutrition pre and post workout, most people wouldn't be able to eat JUST 3 meals. This is not including snacking, which are really mini meals.

Yes if you have blood sugar problems and our required to eat every 3 hours it is needed. But not necessary for everyone else. Why would I have hunger pains when I eat whole, filling meals? Before I go to the gym in the morning I just incorporate it with my breakfast, if I dont eat breakfast before the gym I eat it when I get home. I dont think eating before and after is necessary for what I am doing. When I graze I just want to eat more.

stealthq

I eat three meals w/ late night snacks. Probably not the three meals you're thinking, though.

I skip breakfast or I'm raging hungry an hour later. No idea why.

I eat a normal lunch between 11-1, a largish dinner ~6 and a small 4th meal (usually something sweet) around 9-10 with a snack a couple of hours later if I'm having a really late night.

perfect_storm

I eat 3 meals an rarely snack, just not a snacker really. But I am still losing weight.

waltcote

I'm doing 3 meals I suppose just not so much or unlimited quantities. That's where tracking just abotu everything that goes in my face to include suppliments. Not only tracking calories but nutrients etc. For me it's amazing that just becoming aware of what I am eating helps. I have eliminated "spontaneous" eating for the most part. 40lbs down, roughly 20 more to go. Then the next adventure is to maintain. But I think I have gained some confidence in being able to control my food intake rather then it controlliing me. :bigsmile:

Collier78

Well its been proven that our bodies cannot actually tell if we get all our calories from 1 meal a day or 12. The "6 small meals a day" thing is a huge myth. Actually they have found that GRAZING all day long will actually make you hungrier.

Who are 'they'? Grazing can help even out your blood sugar levels and prevent hunger pangs.

Find what works for you, 3 large meals or 6 small ones. it also depends on when you get your breaks, not everyone can eat whilst at work so you only get a lunch break.

it doesn't matter in terms of weight loss, what impact it does have is your level of satiety. Personally I can't go longer than 3 hours without eating, i am still in my cals and losing weight each week whilst never feeling hungry to the point of tummy rumbles!

Also factor in proper nutrition pre and post workout, most people wouldn't be able to eat JUST 3 meals. This is not including snacking, which are really mini meals.

Yes if you have blood sugar problems and our required to eat every 3 hours it is needed. But not necessary for everyone else. Why would I have hunger pains when I eat whole, filling meals? Before I go to the gym in the morning I just incorporate it with my breakfast, if I dont eat breakfast before the gym I eat it when I get home. I dont think eating before and after is necessary for what I am doing. When I graze I just want to eat more.

I think this is another topic that falls into the realm of personal choice and what works for you. "They" may have done a study, but for me, I find eating small meals more frequently keeps me from overeating and from being hungry in between. I'm a grazer..and I've lost almost 40lbs.

callie006

I do better eating 2-3 meals and maybe a small snack (piece of fruit, some nuts, etc) if I feel really hungry . I successfully lost weight doing the grazing thing, but when I went back to maintenance, it was a disaster. I'm a habit eater and an emotional eater, so when I stopped regulating every little bite, I gained back the weight then some because I had programmed myself to pretty much eat all the time. Keeping my eating mainly confined to meals makes me happier because I can eat more in a sitting, so I feel satisfied. When I was eating lots of small meals, I was pretty much always thinking about food.

This is one area where I I think you need to experiment and find something that fits your lifestyle.

Nico_the_enabler

Yep another 3 squares a day here. I don't tend to snack cause my brain doesnt understand how A peice of fruit or A couple of crackers etc is just a snack and I find myself wanting more almost instantly. But 3 nice solid meals works great. Only caveat to that is.. I dont like to leave it too long between meals or I tend to get too hungry and over eat. So some days.. its a delicate balance.

Escape_Artist

2 meals a day here (Sometimes only one, on weekends!)

Lost over 50lbs so far I think!

Calories in vs calories out. Doesn't matter if you eat 20 meals in the day or just 2!

howardheilweil

Everything above about meal timing and metabolism is true, but given that most humans feel the need to eat every 2 - 3 hours, a lot of nutritionists recommend healthy snacks between meals. The point being, if you are famished at lunch time because you haven't eaten since 6:30 am, you are very likely to over-eat, whereas if you'd had a snack at 10 am, that would be less likely. Good luck!

Domineer

I eat three meals a day. Small meals, but filling. I only eat a snack if I'm going to the gym for extra energy. I've learned to eye ball my meals so the only calories I need to count is exercise calories. According to my ticker, I've lost 38 lbs since Dec. 2013 (my MFP join date). I can say my method has been working. I also don't eat until I hit at least 4 hours for a meal. After my third meal, I fast for 12 hours and then begin the new day.

Alatariel75

Yup, I eat breakfast, lunch, dinner and sometimes a snack. It fits with my lifestyle and work and isn't a major change. Timing doesn't matter, input does

NickDoesFitness

I aim for 6 meals a day, every two- three hours. Just a mentality thing, plus it stop me from pigging out later at night.