Debunking the Meal Frequency Myth

Many fitness programs emphasize eating small, frequent meals to help with fat loss and muscle gains. Some claim that if you don’t eat frequently, your body will use your muscle for energy. Others suggest that eating more frequently will give you a metabolic boost, which will allow you to burn more calories. But how important is it to eat 5-6 meals per day for your fitness goals? Is it even worth it to schedule your daily routine around your meals?

Some clinical studies have found that frequent meals do help in keeping the weight off. Obese overweight children who ate more frequently were found having lower rates of obesity. Children who consumed breakfast as well as more than 3 meals a day were two times less likely to be overweight or obese. Meanwhile, people who consumed fewer meals tend to have increased ghrelin (a hunger-stimulating hormone), increased protein oxidation, and decreased fat oxidation, which potentially decreases the breaking down of fats.

Yet, for every study that supports the case for meal frequency, there are others arguing against it. One study found that having a low frequency meal diet actually increases feelings of fullness compared to a high frequency meal diet. Another study concluded that increasing meal frequency has no favorable effect in changing the body composition of those less active.

So exactly how do we reconcile these contradictory studies?

It is important to realize the complexities of human metabolism and eating patterns of different types of people. I’ve had clients that have had better results with more frequent meals, while others fare better with the standard 3 meals-a-day approach. For some, sticking with a frequent meal plan prevents them from having hunger cravings and binging on high calorie unhealthy foods. Others find that they consume fewer calories by eating 3 meals-a-day instead of 5. With the time saved from preparing their meals, some of my clients have even been able to add a cardio session to their daily routine, thereby increasing their caloric expenditure.

Instead of focusing on meal frequency, you should focus on the factors that will largely determine the success of your fitness program: your diet choices and calorie consumption.

If you spend all your time fitting in 6 meals a day with little attention to the nutrition and calorie content of your foods, I can guarantee you that you will be much less successful than if you were to eat 3 healthy, balanced meals a day while meeting your calorie goals.

The best way to see which meal plan works for you is to test it out: track your calorie consumption, food choices, and body metrics. This way, you can create a unique plan that is tailored to your lifestyle and eating behaviors. If you are trying to lose weight, focus on creating a small caloric deficit while substituting unhealthy foods for healthy ones. If you are trying to build muscle, focus on reaching your protein requirements through lean sources and balanced meals.

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