David Baxter PhD
Late Founder
Is eating 6 meals a day instead of 3 a better weight loss strategy?
by Chin Hong, Psychothalamus Blog
Saturday, September 25, 2010
I’ve come across a significant number of non-peer reviewed articles on the internet about weight loss, body building etc. that advocates eating 6 meals a day (just Google "3 meals or 6 meals" to see what I mean). Reasons given for doing so includes less fluctuation in blood glucose and lower fat storage among others. But is eating 6 meals instead of 3 a day really beneficial for someone trying to cut some flab? Some researchers think not.
In an article published in Obesity, Leidy and colleagues (2010) investigated how differing amount of dietary protein and eating frequency influences our perceived appetite and satiety levels during weight loss.
In a 12 week experiment, 27 obese men were randomized into either the high protein or normal protein group and were required to engaged in a weight-loss diet that is 750kcal/day lower than their daily needs. Beginning on the 7th week, all participants alternated between 3 meals a day or 6 meals a day, each lasting for 3 days. Information on their perception of daily hunger, desire to eat and thinking about food were recorded and compared.
Results
Furthermore, some previous studies have found a relationship between higher meal frequency and higher colon cancer risk (eg. Shoff et al, 2000 (for women), Wei et al. 2004(for men)). So I were you, I'll think twice about adopting that 6 meals a day plan too readily.
References
by Chin Hong, Psychothalamus Blog
Saturday, September 25, 2010
I’ve come across a significant number of non-peer reviewed articles on the internet about weight loss, body building etc. that advocates eating 6 meals a day (just Google "3 meals or 6 meals" to see what I mean). Reasons given for doing so includes less fluctuation in blood glucose and lower fat storage among others. But is eating 6 meals instead of 3 a day really beneficial for someone trying to cut some flab? Some researchers think not.
In an article published in Obesity, Leidy and colleagues (2010) investigated how differing amount of dietary protein and eating frequency influences our perceived appetite and satiety levels during weight loss.
In a 12 week experiment, 27 obese men were randomized into either the high protein or normal protein group and were required to engaged in a weight-loss diet that is 750kcal/day lower than their daily needs. Beginning on the 7th week, all participants alternated between 3 meals a day or 6 meals a day, each lasting for 3 days. Information on their perception of daily hunger, desire to eat and thinking about food were recorded and compared.
Results
- The high protein group felt fuller, had lower desire to snack at night and thought less about food than the normal protein group.
- Eating 3 or 6 meals a day did not have any effect on hunger, fullness, desire to eat nor preoccupation with thoughts of food.
Furthermore, some previous studies have found a relationship between higher meal frequency and higher colon cancer risk (eg. Shoff et al, 2000 (for women), Wei et al. 2004(for men)). So I were you, I'll think twice about adopting that 6 meals a day plan too readily.
References
- Leidy HJ, Tang M, Armstrong CL, Martin CB, & Campbell WW (2010). The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men. Obesity (Silver Spring, Md.) PMID: 20847729
- Wei, J., Connelly, A., Satia, J., Martin, C., & Sandler, R. (2004). Eating Frequency and Colon Cancer Risk Nutrition and Cancer, 50 (1), 16-22 DOI: 10.1207/s15327914nc5001_3
- Shoff, S., Newcomb, P., & Longnecker, M. (1997). Frequency of eating and risk of colorectal cancer in women Nutrition and Cancer, 27 (1), 22-25 DOI: 10.1080/01635589709514496
