Meal Frequency

Written by Veronica Yoo

Fat Loss: Myth vs. Reality

For many years, the concept of meal frequency has been at the forefront of dietary strategies designed for weight loss. From eating six small meals a day to intermittent fasting, the advice can be confusing. So, what’s the truth about meal frequency and fat loss? Let’s dive in.

The Traditional Approach: Small, Frequent Meals

Historically, the advice was to eat small, frequent meals throughout the day. The rationale behind this approach:

  1. Stable Blood Sugar: Eating regularly helps maintain blood sugar levels, which can curb cravings and prevent overeating.
  2. Increased Metabolism: The ‘thermic effect of food’ suggests that the body burns calories while digesting, so eating more often could mean burning more calories.
  3. Sustained Energy: Regular meals can provide a constant energy source, helping to avoid the sluggishness that can come after a big meal.

Intermittent Fasting and Time-Restricted Eating

In recent years, intermittent fasting (IF) has gained traction. This involves cycling between periods of eating and fasting. Variations include the 16/8 method, where one fasts for 16 hours a day, and the 5:2 method, where you consume very few calories on two non-consecutive days of the week. The suggested benefits:

  1. Caloric Reduction: By restricting the eating window, people may naturally consume fewer calories.
  2. Improved Metabolism: Fasting can lead to hormonal changes that enhance metabolism.
  3. Cell Repair: Fasting triggers autophagy, where cells remove damaged content.

Meal Frequency: Does It Matter?

Research on meal frequency’s direct impact on weight loss has been somewhat mixed. Some studies find a benefit to frequent small meals, while others see no difference, or even an advantage to less frequent, larger meals. Key points to consider:

  1. Total Caloric Intake: Ultimately, the number of calories consumed versus burned determines weight loss. Whether you consume those calories in three meals or six, the total is what matters.
  2. Individual Preference: Some people feel better eating small, frequent meals, while others prefer fewer, larger meals. Personal preference plays a significant role in long-term adherence to a dietary approach.
  3. Nutrient Timing: For athletes or those in heavy training, nutrient timing can be more crucial. For the general population, focusing on overall diet quality and caloric intake might be more beneficial.

Factors to Consider

When deciding on meal frequency, various factors come into play:

  1. Lifestyle: Someone with a 9-to-5 job might find it challenging to eat six times a day. Consider your daily routine and choose a frequency that aligns with it.
  2. Hunger and Fullness Cues: It’s essential to stay in tune with your body’s signals. Eating when you’re not hungry, just because “it’s time,” can lead to overeating.
  3. Diet Quality: It’s not just about when you eat, but what you eat. Regardless of meal frequency, focus on whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables.

Potential Downsides of Increased Meal Frequency

  1. Overeating: Without proper portion control, eating more frequently can lead to consuming more calories than needed.
  2. Stress: Constantly thinking about when to eat next can be mentally exhausting.
  3. Practicality: Preparing and eating six meals a day can be time-consuming.

Tips for Success

  1. Stay Hydrated: Drink plenty of water. Thirst can sometimes be mistaken for hunger.
  2. Quality Over Quantity: Choose nutrient-dense foods that will keep you fuller longer.
  3. Consistency: Whether you’re eating three times a day or six, try to keep the timing consistent.


While meal frequency has been a popular topic in nutrition and weight loss circles, it’s essential to remember that the best diet is the one that fits your individual needs and can be maintained long-term. Some may thrive on multiple small meals, while others might prefer the simplicity of fewer, more substantial meals or intermittent fasting.

The critical factor is ensuring that your chosen method allows you to maintain a caloric intake conducive to fat loss, prioritizes nutrient-rich foods, and is sustainable for your lifestyle and preferences. Always consult with a registered dietitian or nutrition expert when making significant changes to your eating habits.

Veronica Yoo

Veronica is dedicated and experienced nutritionist and certified health coach who specializes in functional medicine, She's a published author, nutritional instructor, WBFF professional figure athlete, and both the brains and beauty behind all that Makeover Nutrition offers.

Veronica is also the President & CEO of a BC based health and wellness association; Pacific Alliance of Body Care.