Should You Eat Three Big Meals Or Many Mini-Meals? - Herbs Info

Should You Eat Three Big Meals Or Many Mini-Meals?

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Should You Eat Three Big Meals Or Many Mini-Meals?
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Is there an ideal meal frequency to optimize weight loss and to promote metabolism? This is one of the most widely debated topics in the nutritional world. Conventional wisdom suggests the need to eat smaller amounts more often to control hunger pangs and to burn off calories. This waistline-friendly dieting approach has been promoted by many fitness gurus.

The other side of the debate argues that eating smaller meals has no effect on metabolic rate and weight loss. This side forwards the value of eating fewer than three meals which may be best in terms of controlling calories.

Let’s take a look at several studies to determine how often you should really eat to achieve your weight management goals. It’s about time to cut the pseudoscientific, marketing nonsense and get down the conflicting approaches to meal frequency: eating a few large meals versus eating more frequent smaller meals.

Eating More Frequently Will Increase Your Metabolism?

Several studies posited why people should eat more frequently, which may offer benefits by decreasing hunger and food intake. In April 2015, the Journal of the Academy of the Nutrition and Dietetics published a study that revealed the link between a larger number of small meals and improved diet quality and lower body mass index in 2,696 American and British men and women aged 40-59 years. [1] The authors highlight the implications of their study’s findings for behavioral approaches to controlling the obesity epidemic.

One study confirmed the effect of increasing meal frequency on decreasing hunger and improving appetite control at subsequent meals. This study also linked increased meal frequency to the preservation of lean body mass in athletes. [2] Another study underlines the positive impact of the frequency of meals on cholesterol and insulin levels. This research affirmed the metabolic advantages of increased meal frequency. [3]

Eat Like A King Two To Three Times A Day?

Despite the availability of scientific evidence that eating more often is associated with more opportunities to burn calories, research suggests why eating more often may not be optimal or does not enhance metabolism. In 2013, the journal Physiology and Behavior published a study that showed the effectiveness of skipping breakfast as a means for controlling calories. [4] According to the study, people who skipped breakfast only consumed about 400 fewer calories for the entire day compared to when they had breakfast.

Eating larger breakfast was found more beneficial for type 2 diabetic patients than six smaller meals during a day. This study assessed the effect of six meals and two meals a day on the patients’ body weight, hepatic fat content, insulin resistance and beta cell function of the subjects. [5]

In April 1997, the British Journal of Nutrition reported on the inverse relationship between a “nibbling meal pattern” and avoidance of obesity. The article assessed pertinent studies and found out that there was very weak epidemiological evidence on the metabolic advantage of nibbling meal patterns. [6] This very same journal also published a 2010 report that downplayed the correlation between increasing meal frequency and body weight loss in individuals who had a two-month energy-restricted diet. [7]

Which Eating Pattern Is Better For Everybody?

Based on the studies discussed above, it is safe to conclude that meal frequency is not the final determinant for speeding up metabolic rate or aiding fat loss. Some individuals are grazers by nature while others folk eat by the clock. People need to have a great food plan and to ensure that their calorie intake is controlled. The better approach is to go by how one feels and to find a meal frequency that is in sync with your nutrition plan.

There is no one best meal frequency because fat loss is attributed to total calories and macronutrient composition. [8] Probably the best idea for timing your meals is to eat only when truly hungry, stop before you are “stuffed”, and repeat the first two indefinitely.

Further Reading:

Super Chart Of Ways To Boost Your Metabolism For Increased Energy And Natural Weight Reduction

Mindful Eating – Suddenly, You Have Power Over Food

10 Ways You Can Boost Your Metabolism Plus 10 Metabolism-Boosting Foods

6 Superb Morning Rituals To Improve Metabolism


[1] Aljuraiban GS et al. The Impact of Eating Frequency and Time of Intake on Nutrient Quality and Body Mass Index: The INTERMAP Study, a Population-Based Study.

[2] La Bounty PM et al. March 16, 2011. International Society of Sports Nutrition position stand: meal frequency.

[3] Jenkins DJ et al. October 1989. New England Journal of Medicine. Nibbling versus gorging: metabolic advantages of increased meal frequency.

[4] Levitsky DA and Pacanowski CR. July 2, 2013. Effect of skipping breakfast on subsequent energy intake.

[5] Kahleova H et al. April 9, 2014. Diabetologica. Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study.

[6] Bellisle F et al. Meal frequency and energy balance.

[7] Cameron JD et al. April 2010. Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet.

[8] Tom Venuto. 2008. The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating, and Maintaining Your Perfect Weight.

Chef Peter Lost 60lbs With These Recipes:

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I Can't Help Showing This Off:

If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video. He's going to be the talk of 2018.

One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique system that changed his life forever.

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Don't just take my word for it... watch his short video and decide for yourself.

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The Simple Food Combination That DESTROYED Type 2 Diabetes In 74% Of Patients!

You will be AMAZED when you watch this incredible story that was recently featured by the world famous Dr. OZ.

Watch the video here:


Rocco Wachman of Scottsdale, Arizona was overweight, diabetic and had the heart of an 85 year old… while being only in his 50's.

In just 28 days Rocco completely reversed his type 2 diabetes, got rid of his hypertension, acid reflux, successfully reduced the plaque on his arteries… came off his cholesterol and diabetes medication completely… and did all this just by changing his diet in a specific way

Watch the video to learn how he did it.

What’s even more astounding is that Dr. Michael Roizen, the chief medical consultant for the Dr. Oz show ASTONISHED viewers by calling this "Doable for everyone"!

Dr. Oz himself even stated that 90% of type 2 diabetics (over 200 MILLION people) can reverse their problem!

But how?

The secret is in the foods you eat, or more importantly, the foods you should AVOID.

Your diet is literally killing you. This is no exaggeration: Scientists have established firmly that chronic low-grade inflammation related to diet is responsible for the decrease of insulin sensitivity (aka insulin resistance) and high blood sugar leading to diabetes - as well as many other serious health problems.

Doctors at the International Council for Truth in Medicine are now revealing the truth about diabetes that has been suppressed for over 21 years.

Watch this video to learn how it is done - and how Big Pharma is hiding the truth about diabetes.

The #1 Muscle That Eliminates Joint And Back Pain, Anxiety And Looking Fat

By Mike Westerdal CPT

Can you guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat?

This is especially important if you spend a significant amount of time sitting every day (I do, and this really affects me in a big way!)

Working this "hidden survival muscle" that most people are simply not training because no-one ever taught them how will boost your body shape, energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this "hidden" most powerful primal muscle is healthy, we are healthy.

Is it...

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!

P.S. Make sure you check out this page to get to know the 10 simple moves that will bring vitality back into your life:

==> Click here to discover which "hidden survival muscle" will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!

  1. Drink 2 Tbsp Of This Before Bed (6% drop in blood sugar)
  2. Famous Chef Sheds 60lbs Researching New Paleo Recipes: Get The Cookbook FREE Here
  3. #1 muscle that eliminates joint and back pain, anxiety and looking fat
  4. 7 odd foods that KILL your abdominal fat (surprising fat-fighters)
  5. The TRUTH about bread (Will surprise you!)
  6. "Red" Smoothie Helps Alabama Girl Shed 80lbs!
  7. [PROOF] Reverse Diabetes with a “Pancreas Jumpstart”
  8. Why you should STOP eating whole wheat bread.
  9. Here's What Happens When You "Unlock Your Hip Flexors"
  10. The #1 WORST food that CAUSES Faster Aging  (beware -- Are you eating this?)

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  • By Reportero, March 10, 2018 @ 10:49 am

    Thanks for keeping us aware of our kids needs!

  • By Jack, March 19, 2018 @ 10:08 am

    Thank you for fixing the problem!!!

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