Eating many small meals helps burn fat, lose weight faster
One of the common reasons many people eat more meals is hoping to stimulate metabolism. However, the heat effect of food (the body burns calories to digest food) does not increase significantly when eating many small meals.
Even eating fewer but controlled meals helps you feel full longer, control hunger better and prevent long-term weight gain.
Over-divided eating habits sometimes make the body no longer naturally recognize hunger and satiety, says Dr. Sohaib Imtiaz, a nutritionist in the UK.
Does eating many meals help stabilize blood sugar?
Many people eat continuously throughout the day with the goal of maintaining stable blood sugar, especially those with polycystic ovary syndrome (PCOS) or prediabetes. But the study is still controversial:
Some people benefit from eating many small meals, while postmenopausal women eat few meals to reduce the risk of type 2 diabetes.
More importantly, the time to eat the biggest meal of the day has a greater impact on blood sugar. Eating a full breakfast, instead of focusing on late dinner, helps blood sugar become more stable throughout the day.
Intermittent fasting is not suitable for everyone
The "intermittent fasting" diet is increasingly popular. Some studies have recorded benefits such as: weight loss, digestion support, improved hormones and cognitive function. But not everyone is suitable:
People with underlying medical conditions, pregnancy, breastfeeding or eating disorders should consult a doctor before trying it.
Reasonable snacking ways:
You should prioritize fruits, vegetables, and nuts.
Avoid ultra-processed snacks, soft drinks or foods high in sodium and sugar.
Combine carbs + protein or fat to maintain energy and control blood sugar.
Don't let snacking become a breeze - losing your hunger at main meals.
There is no general formula for everyone. Dividing meals into large meals can be good for people who are full quickly, need to gain weight or have digestive problems. On the contrary, people who are prone to overeating, lack exercise or have unconscious eating habits may need three main meals clearly.
