We have grown up in a culture that promotes dividing the daily diet into three large meals — breakfast, lunch, and dinner — for optimal health. However, in recent years, some studies have shown that eating smaller, more frequent meals may be best for preventing chronic disease and weight loss.
Those who advocate for eating small, frequent meals suggest that this can improve satiety, increase metabolism, prevent dips in energy, stabilize blood sugar, and prevent overeating among other benefits. Although there are a few studies validating this, other studies have shown no such benefit, and some research even suggests that it may be more beneficial to stick with three larger meals.
Here we look at the current research and science behind meal frequency and benefits, if any, of small frequent meals compared with fewer, larger ones.
Earlier epidemiological studies have suggested that increased meal frequency can improve blood lipid (fats) levels and reduce the risk of heart disease. In particular, one 2019 cross-sectional study that compared eating fewer than three meals per day, or more than four meals per day, found that consuming more than four meals increases HDL (high-density lipoprotein) cholesterol and lowers fasting triglycerides more effectively.
Higher levels of HDL are associated with a reduced risk of heart disease. This finding is supported by another study, by the American Heart Association that concluded greater eating frequency is associated with a reduced risk for diabetes and cardiovascular disease.
However, it is important to note that these studies were observational, meaning it could only prove association, not causation.
Meanwhile, another study that compared eating patterns on body fat and perceived hunger, found no difference in energy expenditure and body fat loss between those eating three meals or those consuming six meals per day.
Interestingly, those who consumed six smaller meals throughout the day had increased hunger levels and desire to eat compared to those who ate three larger meals per day.
Similarly, many people tout small, frequent meals as a cure-all for obesity. They believe that eating frequent meals help boost metabolism, due to the thermic effect of foods (TEF) — the energy required to digest food — being higher. However, other studies suggest fewer, larger meals may increase TEF more than eating frequent meals.
Several experts also believe that eating small, frequent meals can benefit athletes. According to the International Society of Sports Nutrition, athletes who follow a reduced-calorie diet may benefit from eating small frequent meals with adequate protein because it can help preserve lean muscle mass. However, there is limited evidence to suggest that when prioritizing total daily calorie intake in athletes, a higher meal frequency may increase performance, support fat loss, and improve body composition.
Dietitians now suggest that both eating patterns can be beneficial, as long as the primary focus is on healthy eating habits and on portion sizes. For instance, if your goal is to lose weight, it is important to be mindful of your portion sizes. Be sure to stay within your allotted daily calorie needs and divide them among the number of meals you consume.
However, all the above studies were found to have limitations; for instance, small, frequent meals could come in the form of ultra-processed foods and snacks that fall short in many vital nutrients the body needs. Similarly, portion sizes of each meal could vary greatly. Due to these and other inconsistencies and limitations, the US Dietary Guidelines Advisory Committee concluded that there is insufficient evidence to determine the relationship between meal frequency and body composition and the risk of overweight and obesity.