Should you rethink your meal schedule?

When it comes to weight loss, the debate often centers on optimal meal size. Should you snack more frequently or stick to three meals a day?

Before you get into the nitty-gritty of this food fight, it’s important to first understand the difference between small and large meals. Smaller, snack-sized portions can help curb hunger without leaving you overly full. Whereas larger meals tend to have more elaborate servings and provide a longer lasting sense of fullness.

According to Lisa Osowski, a registered dietitian at Advocate Health Care, metabolism is primarily influenced by your basal metabolic rate (BMR), the calories your body burns at rest, along with the overall quality and quantity of your food.

“Meal timing can play a role for some people, but focusing on a healthy BMR and a nutrient-rich diet is more important in the long run,” Osowski explains.

A study comparing three large meals versus six small meals per day found no significant difference in energy expenditure or fat loss. However, those who ate smaller meals reported feeling hungrier and had a stronger desire to eat more compared to those who ate larger meals.

“Ultimately, there’s no one-size-fits-all answer,” explains Osowski “The ideal meal pattern depends on individual preferences, metabolism and lifestyle. The key is to focus on adequate nutrient intake rather than rigidly following a specific eating schedule.”

For better metabolic health, blood sugar control and weight management, Osowski recommends:

• Filling half your plate with vegetables, a quarter with protein and a quarter with grains.
• Spacing meals 4 to 5 hours apart.
• Choosing balanced snacks, such as lean protein and vegetables.
• Distributing calories evenly throughout your day. Aim for about one-third of daily calories at each meal.
• Fasting for at least 12 hours overnight.
• Walking or engaging in light movement for 15 minutes after each meal.

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