3 normal meals? 5 small meals?

Rhiana1188
Rhiana1188 Posts: 67 Member
in Food and Nutrition
Someone set me straight and please explain WHY. I am constantly hearing conflicting information and I'm starting to wonder if it even matters how often you eat, if you're meeting your calorie intake goals...
«1

Replies

  • jackieg218
    jackieg218 Posts: 95 Member
    I personally don't think it matters. I have tried the 5 small meals and I honestly can say I am better satisfied with 3 regular ones. I actually don't ever feel hungry. I think if you do better grazing on small ones then that's what works for you. Just stay with in calories and you will find a pattern that is as individual as you. Don't over think it.
  • Unknown
    Unknown
    This content has been removed.
  • Momieof2girls
    Momieof2girls Posts: 79 Member
    I have to disagree with both of you, IT DOES matter. you should eat every 3-4 hours to keep your blood glucose levels up among many other things. As long as you keep those meals within your cal range you will be fine, but you have to eat more then once a day, that's silly.
  • otrlynn
    otrlynn Posts: 273 Member
    Do what works for you and keeps you satisfied. I do three meals with two planned snacks in between them. It is normally about 6.5 hours between my lunch and my dinner, and I really need something to tide me over until dinner. I try to make the snacks healthy and satisfying by making sure that they have both complex carbs and protein ( and I measure what I eat). I suppose the snacks could be called mini-meals, but I just don't think of them that way.
  • Shadowknight137
    Shadowknight137 Posts: 1,243 Member
    One big meal = <3
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I have to disagree with both of you, IT DOES matter. you should eat every 3-4 hours to keep your blood glucose levels up among many other things. As long as you keep those meals within your cal range you will be fine, but you have to eat more then once a day, that's silly.

    So, the people that do intermittent fasting and look totally ripped and are completely healthy bloodwork-wise...

    are just being silly?

    Bottom line, unless you have a metabolic condition that dictates otherwise, meal timing doesn't matter much at all.
  • Ltmsenergy
    Ltmsenergy Posts: 24
    There have been several studies done that show smaller meals do play a role in higher calorie burning. However, some are right that the bottom line is that taking in a lower amount of calories per day than you burn does help you to loose weight. The problem is, though, when you eat three bigger meals, your body tends to store more fat because the liver can only process a certain amount of calories "at a time" so any additional calories are stored as fat for later usage. This becomes a problem later in the day because the liver can only store a certain amount of food to use for when you are sleeping (starvation period). When people eat a big meal in the evening, because your liver has already stored its calories for the day, the rest of the calories get stored as fat because the liver can't handle them. So...my point is that the reason people should eat smaller meals is so they can use those calories for energy throughout the day so the can store a small amount of energy from those calories each time you eat. This way, it won't get overloaded, and push them into a fat storing stage. And because you are full by the end of the day from eating so much, you won't eat a large meal that converts to fat in the overnight hours. My apologies if I sound like a know-it-all, but just want to share what I've researched and read about on the subject.
  • Imadarkswan
    Imadarkswan Posts: 113 Member
    Eat when you are hungry.
  • Queen_JessieA
    Queen_JessieA Posts: 1,059 Member
    I eat three meals...and if I am hungry, I will have a snack. No worries :)
  • aussie_nic_getting_fit
    aussie_nic_getting_fit Posts: 134 Member
    it was recommended to me to eat every 1.5-2 hours, portion sizes are roughly the size of palm.... its the best thing ive done, i dont eat MORE. but i tend to split meals... eg... i'll have 1/2 my breakfast at 730am & the other half at 9am... half of my lunch might be at 12pm & theother half i'll eat at 1330.. and so on...

    im finding im not having that 'danger time" bettween 2 & 6 pm, where i feel like im wanting to eat every thing.

    i dont really crave sweets anymore & because im "constantly eating" & its GOOD CLEAN FOOD...

    im not ever having htat "hunger feeling, my blood sugars (which are usually always low) are stabilising...

    basically, i eat smaller portions, more often and my body is really responding to it :) preparation is the key

    the reason why it was recomended to me, was because i have low blood sugars & low body temperature (which can indicate a slow metabolism), eating more often can speed up you metabolism..............in 3 weeks my body temperature HAS risen (from regualr temp of 35.4 to normal temp of 37.3)

    . i havnt been able to lose weight despite eating well and regular exersise, so this was recommended. Ive been doing it for 3 weeks)
  • Ise1324
    Ise1324 Posts: 11 Member
    I tried the 5 meals a day and small portions every time....it only made me gain weight! So with that said, do what is going to help you. Everyone's body is different. For some people it works, for some like me it don't.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    meal timing has nothing to do with metabolism...

    eat six meals..eat three meals..eat one meal...it does not matter...basically if you are hungry eat, if you are not do not eat...

    I personally skip breakfast and have my largest meal post workout with two smaller meals....
  • ndj1979
    ndj1979 Posts: 29,136 Member
    I have to disagree with both of you, IT DOES matter. you should eat every 3-4 hours to keep your blood glucose levels up among many other things. As long as you keep those meals within your cal range you will be fine, but you have to eat more then once a day, that's silly.

    Ummmm no ...saying that you HAVE to eat every three to four hours is silly....
  • Momieof2girls
    Momieof2girls Posts: 79 Member
    Thank you!! Great info!!
    There have been several studies done that show smaller meals do play a role in higher calorie burning. However, some are right that the bottom line is that taking in a lower amount of calories per day than you burn does help you to loose weight. The problem is, though, when you eat three bigger meals, your body tends to store more fat because the liver can only process a certain amount of calories "at a time" so any additional calories are stored as fat for later usage. This becomes a problem later in the day because the liver can only store a certain amount of food to use for when you are sleeping (starvation period). When people eat a big meal in the evening, because your liver has already stored its calories for the day, the rest of the calories get stored as fat because the liver can't handle them. So...my point is that the reason people should eat smaller meals is so they can use those calories for energy throughout the day so the can store a small amount of energy from those calories each time you eat. This way, it won't get overloaded, and push them into a fat storing stage. And because you are full by the end of the day from eating so much, you won't eat a large meal that converts to fat in the overnight hours. My apologies if I sound like a know-it-all, but just want to share what I've researched and read about on the subject.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    I have to disagree with both of you, IT DOES matter. you should eat every 3-4 hours to keep your blood glucose levels up among many other things. As long as you keep those meals within your cal range you will be fine, but you have to eat more then once a day, that's silly.

    Ummmm no ...saying that you HAVE to eat every three to four hours is silly....

    I also want to add to the guys post. Glucose is regulated in healthy individuals. So you don't have to worry about it getting to low. When your glucose levels are not high you burn body fat.

    Do you know the body slows down when you eat? How do you feel after a big huge meal? You feel energized and ready to take on the world? Eating triggers the parasympathetic nervous system slowing you down.

    WHen you fast(don't eat for a specific period of time) that doesn't happen, your adrenaline goes up, which will produce energy and keep you alert.

    Also when you eat, you're digesting food, digestion is taking energy that you can us for your body. This means less energy for you.

    I meant to say i only ate onc a day. Not necessarily one meal. I would get in all my calories from 5pm-9pm. You eat in the evening to slow down your body and feel tired and relax.

    So eating multiple times a day seems silly.

    I do IF and it works well for me ...first meal 12:30 pm followed by fasted work out and largest meal post work out...
  • Shadowknight137
    Shadowknight137 Posts: 1,243 Member
    Reminds me of the low carb people. "dong low carb you burn more fat because you're using more fat for energy."

    I love that one.
  • Unknown
    Unknown
    This content has been removed.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    I have to disagree with both of you, IT DOES matter. you should eat every 3-4 hours to keep your blood glucose levels up among many other things. As long as you keep those meals within your cal range you will be fine, but you have to eat more then once a day, that's silly.

    Ummmm no ...saying that you HAVE to eat every three to four hours is silly....

    I also want to add to the guys post. Glucose is regulated in healthy individuals. So you don't have to worry about it getting to low. When your glucose levels are not high you burn body fat.

    Do you know the body slows down when you eat? How do you feel after a big huge meal? You feel energized and ready to take on the world? Eating triggers the parasympathetic nervous system slowing you down.

    WHen you fast(don't eat for a specific period of time) that doesn't happen, your adrenaline goes up, which will produce energy and keep you alert.

    Also when you eat, you're digesting food, digestion is taking energy that you can us for your body. This means less energy for you.

    I meant to say i only ate onc a day. Not necessarily one meal. I would get in all my calories from 5pm-9pm. You eat in the evening to slow down your body and feel tired and relax.

    So eating multiple times a day seems silly.

    I do IF and it works well for me ...first meal 12:30 pm followed by fasted work out and largest meal post work out...

    I did 20/4 for a long time. I am more leaning towards a 5:2 plan. I would eat when ever i felt like it on eating days. I didn't care about the timing.

    I have been doing 18/6 for about six months now....
  • MiamiKid305
    MiamiKid305 Posts: 357
    I have to disagree with both of you, IT DOES matter. you should eat every 3-4 hours to keep your blood glucose levels up among many other things. As long as you keep those meals within your cal range you will be fine, but you have to eat more then once a day, that's silly.

    really??? please educate on how this is great for fat loss? Meal timing is irrelevent, you can eat every hour or minute as long as you meet your caloric needs whether your on a surplus or deficit... Honestly i like 3 meals a day with snacks in between
  • Sharkington
    Sharkington Posts: 485
    Just do whatever makes you feel the best. Some people like their three large meals, others, like me, eat two large meals and then I graze in between for the rest of the day/whenever I feel hungry. As long as you feel good, physically, and you stay within your calorie limits, you should be just fine.
  • gemmaleigh1989
    gemmaleigh1989 Posts: 241 Member
    I prefer 3 normal meals with snacks in between to keep my metabolism firing. I feel more. Satisfied than having tiny even meals 5 times a day. Plus 3 normal meals with snacks is more convenient for me.

    Just do what works for you.
  • SideSteel
    SideSteel Posts: 11,068 Member
    You should absolutely structure your meal frequency/timing around personal preference/performance and overall lifestyle.

    Improved adherence will trump any minimal (or nonexistent) effects of specific timing.
  • Willowana
    Willowana Posts: 493 Member
    I think the jury has spoken. Doesn't matter, and do what feels best to you. Either way, you will lose weight. I'm eating three meals a day with 1-2 snacks in between, and then ICE CREAM before bed. I'm still within my calorie range and losing steadily.

    Edit: Oh, and I should mention my dinner is usually around 8-9 pm at night. So, time of day does not matter either.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Another vote for personal preference. It does not matter for overall weight loss or muscle gain as long as calorie goals are met.
  • mmddwechanged
    mmddwechanged Posts: 1,687 Member
    I ate six or more mini (or larger) meals for over twenty-five years for borderline hyperglycemia. I was worried I would faint if I missed a snack, and it always had to have protein in it. Since October when I read about intermittent fasting, and haybale's spreadsheet and IIFYM and IPOARM and Sara and SideSteel's awesome advice I do whatever the h3ll I want as long as I am within my calorie goal for thecweek! The other sh1t can work but this is so easy! It works and I feel confident that I'm in charge now. I still eat frequently out of habit but if I miss a meal or several, I can still function. Same goes for over eating in one sitting. Fine!
  • rabblerabble
    rabblerabble Posts: 471 Member
    Since starting a life style change, I eat 5-6 modest sized meals a day with my breakfast being the largest of the day. Down about 20 pounds since mid December and 3 pounds since starting to use this site a couple of weeks ago to log my food.
  • KeepOnMoving
    KeepOnMoving Posts: 383 Member
    I read in health magazines that eating 3 sensible meals with a morning and afternoon snack is reasonable. Just watch your in-take. For example, for go the mayo on your sandwich. Portion control your snacks. If you build muscle, focus on lean protein snacks like cottage cheese and a peach. Or a measurable amount of peanut butter with apple. Hummus with baby carrots, etc.

    The bottom line is do what works for you. If you are diabetic, you may need small meals through out the day. But when I was in my 20's I ate 3 good meals a day and that was it. Now I like to snack, but I have to watch the type of foods I eat more.
  • AmazonRDH
    AmazonRDH Posts: 203 Member
    everyone's body is different, i say do what feels right to you and seems to work for you. :smile:
  • Miguel_29
    Miguel_29 Posts: 19 Member
    Like the majority of the people have said, Eat when its convenient for you. 2-5-1 meals, Just as long as your hitting your calorie & macro nutrient goal
  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    Whatever works for you. I eat one big meal, one small meal, and miscellaneous snacks throughout the day.

Categories