Is eating six meals a day really the answer?

Hi guys.

I've been told for years, via my own personal research and testimonies from my ex-boyfriend who lost over 100lbs this way, that eating six small high protein/low sugar and simple carb meals per day boosts your metabolism and causes your body to burn fat faster. He explained to me the logistics of this and I'm sure most of you are already well aware. That's what this thread is for; I'd like to hear some opinions from those of you who are well versed on this diet and have done your research like I have. :)

Okay, so here's what prompted me to make this post: http://skinnyfit.wordpress.com/2009/06/24/eat -6-meals-per-day-myth-exposed/

An otherwise reputable (or so it seems, anyway) diet and fitness blog geared toward helping dieters reach their goals is under the impression that it's bogus, that six small meals do not boost your metabolism, and you are just as likely to quickly lose weight if you eat 1 or 2 meals per day as long as you keep the overall calorie consumption the same.

I am no doctor, therefore I have absolutely no idea which information is closest to correct. Please enlighten me, because this has the potential to significantly change how I eat.

No it's not the answer.... The main thing that helps weight-loss is 'regular eating' combined with 'total calories' and 'regular exercise'.  When people eat one big meal a day that can cause the body to slow down a little and generate big insulin surges making it more likely they store the fat rather than burn off the energy.   The world is full of overweight people that skip meals....    http://www.eatwell.gov.uk/agesandstages/teens /teenmyths/#cat264125 

A traditional pattern is three main meals a day for very good reasons...  Breakfast to literally 'break the fast' of having been asleep for several hours and to get the metabolism up and running.  Lunch serves to give you energy for the afternoon.  Supper should, if anything, be the lightest meal of the day since you'll be going to bed not long afterwards.  Light, healthy snacks can put you on from one meal to the next, but there's no real advantage to eating six times a day rather than three or four times a day.

There can be some disadvantages however.  'Mini-meals' of typically 200-300 cals each can unfortunately be very unsatisfying.  The stomach is never pleasantly full or truly empty and mini-meals can quickly turn into an exercise in constant grazing... not great.  Also, if you have a full-time job or you're catering for a family it can be completely impractical to eat meals six times a day.  "Don't do anything to lose weight that you can't see yourself happily doing for the rest of your life" isn't a bad phrase to remember.

Over human history we have 4 eras:

Hunting-gathering:  Food completely seasonal, no effective means to store food, food very hard work to acquire, periodic feasting/fasting, food gathering tribal.

Farming:  Food mostly seasonal, some abillity to store food (grains especially), food hard work to acquire/prepare, some (winter) fasting, but food mostly regular, food gathering largely family-based.

Industrial:  Food less seasonal, lots of ability to store foods of all kinds, food easy to acquire, moderate work to prepare, no periodic fasting, food regular, food acquisition/preparation specialized because most people work in other jobs than food acquisition/preparation, food gathering largely "commercial'.

Current:  Food "global", infinite ability to store, food acquisition/preparation completely automatic, meals now "continuous" rather than "regular", food "manufactured and commercial".

The modern human gets to (has to) make decisions about food that used to be made for us.  When to eat?  How much to eat?  What to eat?  These are all questions we get to ask ourselves (in the developed world, anyway).  We get to have a "philosophy of eating" that is a complete luxury.  It is also a responsibility that many of us (me!) are failing by becoming by allowing ourselves to become overweight/obese.

I think we can be healthy/happy with a wide variety of food strategies in the modern era, picking and choosing from the endless possibilities to find a way to eat that optimizes our personal health and happiness by selecting the best from all eras for ourselves and our families. 

Personally, what works for me is to eat 3 main meals a day, with my biggest (but still moderate) meal in the evening when I have more time to prepare/enjoy/socialize it.  I only snack if I am physically hungry more than 2 hours before my next scheduled meal.  My goal is to be physically hungry each time I eat, and to be satisfied (not stuffed) when I finish eating.  The weight is dropping at a satisfactory rate, and I am not doing anything that I can't see myself doing for the rest of my life.  Others are succeeding on very different strategies, which is great for them.

I think its all about what works best for your body. A lot of people I know live by the six meals a day and I tried it too but my work and school schedule just doesn't allow me to do it everyday. Some people like 3 meals a day, some like 6 or 7. If it works for you then go for it, but I dont think its like a miracle weight loss rule. When I first lost 30 lbs I would eat breakfast at like 7 and then go to school till 3 and then eat lunch. Thats just what happened to work for me. There is no right answer.

I subscribe to the 5-6 meals per day theory. It really does speed up your metabolism more and leaves less room for binging.

Let's say your deficit has you eating 2200 calories per day. If you were going to follow the 5 meals a day plan eating every 3-4 hours, that is 440 calories per meal. You can get a lot of food into 440 calories. For example, you could have 4 OZ of chicken (110 cals) for protein, a cup of brown rice (216 cals) for your complex carbs, 3 OZ of carrots (35 cals) for your vegetables, and 1/2 an ounce of almonds (80 Cals) for your healthy fats. A well rounded healthy meal covering all the areas you need, with more than enough food to leave you feeling full and satisfied.

So I don't really agree with the argument of saying three meals is better because eating smaller meals leaves you unsatisfied. It is all about the food you choose to eat IMO.

The rice, chicken and carrots you speak about... is that weight after cooking? (or raw weight?)

It is after cooking (except for the carrots. I eat those raw). 

4 OZ of plain cooked chicken is 110 cals. It contains 35 grams of protein and basically no fat. A cup of cooked brown rice is 216 cals with 45 grams of carbs (the good kind).

I was eating 6 meals a day spread out over 3000-3200 cals. That was because I was going for building muscle. However, my bodyfat has been stuck at 10% for awhile now and I want to get it down into the single digits. So now I plan on getting 2700 cals on my non workout days (500 below maintenence) and 3000 on workout days.

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A sample meal plan for me on a non-workout day would be :

Meal 1 - 3/4 cup oatmeal (225 cals), 4 OZ chicken (110 cals), and 1/2 OZ of almonds (80 cals) = 415 cals

Meal 2 - Protein Shake with water (240 cals), 1 Cup Brown Rice (216 cals) = 456 cals

Meal 3 - 16 OZ 1 % milk ( 240 cals) 3 OZ whole wheat pasta (270 cals), 1/2 cup marinara (50 cals) = 560 cals

Meal 4 - 1 Can Tuna (100 cals), 1 Piece of Wheat Bread (100 cals), 1 TBSP Peanut Butter (95 cals), and 2 Squares Dark Chocolate (140 cals) = 435 cals

Meal 5 - 4 OZ Chicken (110 cals), 1 Banana (125 Cals) 3 OZ Carrots (35 cals), and 1 OZ Almonds (160 cals) = 430 cals

Meal 6 - 4 OZ Chicken (110 Cals), 1 Apple (80 Cals), 3 OZ Carrots (35 Cals), and 2 TBSP Peanut Butter (190 Cals) = 415 cals

Totals - 2711 cals, 205 grams of protein, 230 grams of carbs, and 60 grams of fat

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Now as you can see, I am getting a lot of food spread out over the course of the day. The reason why I am able to eat this clean 6 days of the week is because I am eating six meals a day. It doesn't leave any room for binging because I am constantly recharging my metabolism every 2-4 hours. If I was eating three 900 calorie meals per day instead, there might be periods of time where I was hungry and felt like binging.

What has worked well for me, is eating 6 small meals per day(one every 2-4 hours) and I make sure that I am getting plenty of protein to protect the muscle, the right amount of carbs which are mostly complex and low on the GI, and healthy fats. I also make sure to drink 1 gallon of water per day. I take one day per week (usually Saturday or Sunday) where I have one cheat meal and two small scoops of chocolate ice cream. Other than that, I eat very clean the other 6 days.

There are a lot of varying opinions when it comes to what to eat and when to eat it.   The most important thing is to find what works for you based on your appetite and satisfaction level, your ability to prepare food and have the time to eat it, social demands in regards to eating, etc.

There's really no one right way, and any way we choose is not magic.  It's not like I choose a certain style and have a lot of advantages over someone with a different style.   The goal is to find something you do regardless, not considering it a diet, where over time you will get healthy and be able to stick with it.

For me, after trying various ways of eating and after doing a bunch of research, I now stick to a diet where I do not have traditional breakfast or lunch.  Instead, I bring with me to work a bunch of vegetables and some fruits.  I'll bring green or red peppers, cucumber, tomatoes, carrots, celery, etc.  Not all at once, but two or three of those choices a day.  I'll also bring some healthy fruits such as plums, grapefruits, oranges, peaches, apples, cherries.   I'll also usually grab something fun like a 100 calorie pack of crackers.

I work out over my lunch break and have a lot of energy during the day.  I do not get the lethargy of eating a lot of food in the morning or afternoon that usually made me sleepy at work.  By the time I get home around 3 or 4 oclock, I've probably had about 500 to 600 calories for the day (which includes 120 calories for my post workout protein shake).   For the evening meal, I'll make a nice big salad with lettuce, peppers, tomatos, jalapeno peppers,  some cheese, bacon and croutons in limited amounts for taste and some organic vinaigrette salad dressing.   That's usually about 600 calories and very filling.  An hour or so later I'll have my main protein (eggs, rice, organic meats if possible, nuts, seeds, etc) and some cooked vegetables.  I'll usually have enough calories left over for a 100 calorie dessert as I relax before bed.

This isn't THE right way to eat, but it works for me.  I do not feel hungry or focus or worry about food during the day.  My mandatory lunch break doesn't have me pining for food as I use that time to work out.   Once the day is done I can enjoy a big salad and a satisfying meal and still be 1000 calories less than what I am estimated to burn.  I ditch the processed foods -- the salad and protein with cooked vegetables does not drive my insulin through the roof. :)

There are a lot of people who enjoy snacking throughout the day, and others who naturally just eat one big meal a day and always have.  My advice is to listen to everyone about whats worked for them (as long as its healthy) and find whatever it is that works for you.

Good luck :)

2400 calories or so is my maintenance... I could eat that easily and be full and satisfied, but I'm on 1500 to lose, and 6 meals equalling 1500 are very small unfulfilling meals.

So, try three meals at 400 cals each with two mini-meals (snacks) of about 150 calories each before and after lunch. The two mini-meals will help keep you from getting too hungry before any particular meal, which will make the 400 calorie meals more satisfying. If you particularly want 6 meals, make the minis 100 calories each and add one after dinner.

Regards,

Patricia

Well, part of how I got into the obese shape I am in was by not honoring my hunger, and eating a little too much a little too often.  So for me, I now find myself relishing the physical hunger I feel about an hour before my next meal.  It makes food taste really good, and doesn't seem to cause me to overeat at that meal.  The only time I "snack" is if I miscalculated my needs at the previous meal (usually lunch, it is my liowest calorie meal) and find myself physically hungry about 2 hours before my next meal.  In that case, I use the 150 "discetionary" calories I allot myself each day to have a healthy snack -- usually some yogurt and some fruit, sometimes something else. 

I work full-time running my own business, and I really prefer to eat 3 meals a day so that I don't feel as if I am "always" eating (or prepping food).  And, as I said in an earlier post, this is working fine for me.  Everyone needs to experiment to find what works for them, and I think the OP was hesitant to go the 6 meals a day route, so I just wante to let her know that not all of us want/need to eat that often.

Original Post by dkenworthy:

:

Personally, what works for me is to eat 3 main meals a day, with my biggest (but still moderate) meal in the evening when I have more time to prepare/enjoy/socialize it.  I only snack if I am physically hungry more than 2 hours before my next scheduled meal.  My goal is to be physically hungry each time I eat, and to be satisfied (not stuffed) when I finish eating.  The weight is dropping at a satisfactory rate, and I am not doing anything that I can't see myself doing for the rest of my life.  Others are succeeding on very different strategies, which is great for them.

 

This is exactly what i do and I've been losing around 1lb to 1 1/2lbs a week....

One size does not fit all.  I also tried the 6 small meals thing and found that I fall in the group that finds it unsatisfying.   I was constantly thinking about the next meal,  Also, having a full time job and a family who arrive home in the early evening, hungry and ready for a meal, makes it all the more difficult.  In the morning I am in a rush.  For lunch, I can take a full hour, but if I take a half hour I can leave earlier.  So my first 2 meals are rushed and besides,  I enjoy cooking and eating dinner with my family. 

I agree with the previous comments about regular meals, especially breakfast. For myself, the 3 keys are portion control, food quality and regular meals  - in that order.  For me, it is working.

I agree with everyone who said, "It's different for everyone.  Find your own way because there is no one true correct way."

Me personally I don't buy into the "many meals speeds your metabolism."  My metabolism is just fine with a 300-400 cal breakfast (mostly of carbs-cereal, fruit-plus milk), a 500 cal lunch (very balanced-fruit, yogurt, meat sandwich with veggies or pb sandwich), and an 800-1000 cal dinner (also balanced-meat, veggies, carb/starch).  My caloric goal is 1800.  Sometimes I hit that by dinner and sometimes I have a couple 100 cals more left.  If I feel hungry around 10 pm and drinking water doesn't work, I will have something sweet (lately it's been 4 strawberries).  I have been steadily losing between 1 and 1.5 lbs a week since April 5.  I have not encountered a plateau.  This works for me.

Also I eat this way because I have to.  I take a medicine that cannot be taken with any food on my stomach.  This means (with my digestion) I cannot eat anything for 2 hours after my last bite of a meal and for at least another hour after I take the pill.  When i first started this medication 2 years ago I dropped 15-20 lbs just because I couldnt snack.

I say do what works for you.  Don't let anybody pressure you into something you don't think you can keep up as a forever lifestyle.

Sorry, but there is no right answer.  A person has to try different approaches to find what is right for them.  No easy answers, but hard work, good calorie management, plenty of activity, and a good attitude will carry a person a long way.

The six meals a day thing works really well for me, but it drives my room mate bananas so she sticks with a three meal a day thing and it works perfect for her. You need to tailor your eating habits to your body and figure out what works for you by trying a lot of different things.

I feel more comfortable with it because it sort of tricks me into thinking I'm still eating a lot, when in actuality I'm probably eating 2000 calories less than I used to. Plus I've been working out like crazy, and I need the energy to keep my body going. Maybe that's why it works for me, because I keep my metabolism burning all day. I just feel super weak if I only eat three meals, and I'm not fond of my stomach gnawing on my back bone.

Normal day for me

Brekky- bowl of special k berries and 2% milk

Snack- fruit

Lunch- some sort of protein( like a sandwhich or chicken wrap) and veggies

Snack- yogurt

Dinner- salad, tuna, nuts

I'm not big on deserts. I do like those little 100 calorie packs, so they become snacks sometimes.

Original Post by vyperman7:

It is after cooking (except for the carrots. I eat those raw). 

4 OZ of plain cooked chicken is 110 cals. It contains 35 grams of protein and basically no fat. A cup of cooked brown rice is 216 cals with 45 grams of carbs (the good kind).

I was eating 6 meals a day spread out over 3000-3200 cals. That was because I was going for building muscle. However, my bodyfat has been stuck at 10% for awhile now and I want to get it down into the single digits. So now I plan on getting 2700 cals on my non workout days (500 below maintenence) and 3000 on workout days.

********************************************* **********

A sample meal plan for me on a non-workout day would be :

Meal 1 - 3/4 cup oatmeal (225 cals), 4 OZ chicken (110 cals), and 1/2 OZ of almonds (80 cals) = 415 cals

Meal 2 - Protein Shake with water (240 cals), 1 Cup Brown Rice (216 cals) = 456 cals

Meal 3 - 16 OZ 1 % milk ( 240 cals) 3 OZ whole wheat pasta (270 cals), 1/2 cup marinara (50 cals) = 560 cals

Meal 4 - 1 Can Tuna (100 cals), 1 Piece of Wheat Bread (100 cals), 1 TBSP Peanut Butter (95 cals), and 2 Squares Dark Chocolate (140 cals) = 435 cals

Meal 5 - 4 OZ Chicken (110 cals), 1 Banana (125 Cals) 3 OZ Carrots (35 cals), and 1 OZ Almonds (160 cals) = 430 cals

Meal 6 - 4 OZ Chicken (110 Cals), 1 Apple (80 Cals), 3 OZ Carrots (35 Cals), and 2 TBSP Peanut Butter (190 Cals) = 415 cals

Totals - 2711 cals, 205 grams of protein, 230 grams of carbs, and 60 grams of fat

********************************************* ***********

Now as you can see, I am getting a lot of food spread out over the course of the day. The reason why I am able to eat this clean 6 days of the week is because I am eating six meals a day. It doesn't leave any room for binging because I am constantly recharging my metabolism every 2-4 hours. If I was eating three 900 calorie meals per day instead, there might be periods of time where I was hungry and felt like binging.

What has worked well for me, is eating 6 small meals per day(one every 2-4 hours) and I make sure that I am getting plenty of protein to protect the muscle, the right amount of carbs which are mostly complex and low on the GI, and healthy fats. I also make sure to drink 1 gallon of water per day. I take one day per week (usually Saturday or Sunday) where I have one cheat meal and two small scoops of chocolate ice cream. Other than that, I eat very clean the other 6 days.

 

WOW! You managed to create a diet which only has one vegetable - carrots. People need to remember that weight loss should be done HEALTHILY.

As for the six meals a day speeding up your metabolism, rubbish. But it does work for some people... as in they just prefer eating more often.

I myself have had equal success with both methods but I now stick to the 3 meal a day method as it suits my lifestyle.

I know what I'm talking about too, went from being 27% bodyfat to featuring on the front of a national fitness magazine.

Basically, just do what works for you but remember your veges!

 

Everything I have read says that the six meals a day thing is the way to go  for athletic people because there bodys burn the calories so quickley, but  I find that (I am a stay at home mom) I eat little bits all day long so I rarley feel hungry. I have three meals and two or three snacks I stay under 1800cals. They always include at least 1 fruit or veggie and then I am getting my 5 a day without question, I typically eat a salad before lunch and before diner so I eat less of the other stuff, and I'll have another veggie because they help to fill me up, and give me lots of nutrients without alot of calories. I will drink a glass of water if I feel hungry because I tend to confuse thirst and hurger. Best Wishes, Sarah

That's the way to go ;)