Eating like this can mean eating as many as 5-6 total meals per day, though the meals are smaller. The concept behind this eating pattern is that it will assist in our weight loss efforts by boosting our metabolism, reducing our appetite, and helping to support normal blood sugar health. Although this approach is well accepted by many, the science behind the theory remains open for debate. Additionally, the impact of eating frequency on the amount of total calories consumed and appetite control remain unclear.
A review of the science behind this issue was recently published in the Journal of Nutrition[1]. The review primarily examined published feeding studies that focused on the effect of eating frequency on appetite and food intake with the 3 meals/day eating pattern used for comparison. The study investigators reported that...
Eating more than 3 meals per day:
Reduced the highest level of feelings of hunger,
Suppressed the highest level of feelings of fullness,
Reduced peak levels of some appetite-related hormones, but
Had no effects on feelings of hunger or fullness when measured throughout the course of the day.
Eating less than 3 meals per day:
Increased subjects' perceptions of appetite (felt hungrier) and
Reduced their feelings of fullness.
Overall, this review suggests that eating more than 3 meals per day has only a minimal impact on hunger and hunger-linked hormones. This suggests that eating smaller amounts of food more frequently probably has little impact on appetite control and probably does not reduce the overall amount of food one eats. Nonetheless, the study investigators did report that actual studies on eating frequency and food intake are inconsistent and conflicting to date, so additional research is needed to determine if eating more than 3 meals per day has any real benefit on reducing overall caloric intake. In contrast, this current review of the science clearly indicates that eating fewer than 3 meals per day has a negative impact on feelings of hunger and fullness, suggesting that over time we might lose control over our appetites if we try to stick to a diet plan that recommends eating fewer than 3 meals per day. In general, this study appears to suggest that eating 3 meals per day remains the preferred eating pattern in regards to its effect on our appetite and food intake. If we choose to eat smaller meals more closely together over the course of the day, it is important for us to keep close track of our total food intake. Following an eating pattern that includes fewer than 3 meals per day appears to be a poor choice and likely should be avoided.
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