Several Small Meals vs Few Large Ones: Which Meal Frequency Option Is Better?

Though several people have heard and claimed that having several small meals in a day could help boost metabolism and reach optimal evidence, there is mixed evidence to support such notions.

Several Small Meals

Individuals who advocate for eating frequent, small meals think the pattern could help boost metabolism and body composition, improve satiety, prevent energy dips, prevent overeating, and stabilize blood glucose.

Though a few studies support such recommendations, others show that they do not yield vital benefits. In fact, some studies suggest that it could be better to stick with the usual three larger meals (breakfast, lunch, and dinner).

Meal Frequency: Which Is Better?

Based on early epidemiological studies, a higher meal frequency could reduce heart disease risk and boost blood lipid levels. Several experts advise against consuming larger and fewer meals during the day.

Studies have supported such findings over the years. These suggest that individuals who consume several small meals have better cholesterol levels than those who eat less than three meals each day.

One 2019 study found that consuming over four meals daily could increase high-density lipoprotein (HDL) cholesterol and reduce fasting triglycerides. Higher HDL levels are linked with reduced heart disease risk. The study found no differences in LDL or total cholesterol. However, given the study's observational nature, it can only prove a correlation, not causation.

Another study also showed that greater eating frequency is linked to lower risk for cardiovascular disease and diabetes.

There is also a common belief that increasing meal frequency could aid weight loss, though studies on this have yielded mixed findings.

One study found that eating six smaller meals and three meals a day received calories adequate for current body weight maintenance with the same distribution of macronutrients. The study ultimately found no difference between these groups in body fat loss and energy expenditure. Interestingly, individuals who ate six smaller meals across the day had higher levels of hunger and a bigger desire to eat than those who consumed three meals daily.

Though the calorie intake was controlled for both groups, researchers think that those who ate more meals were more likely to consume more daily calories than those with fewer frequent meals.

Another observational study suggests that long-term weight gain among adults can be prevented through less frequent eating, avoidance of snacks, eating the biggest meal in the morning, having a five- to six-hour interval between breakfast and lunch, and fasting for 18 to 19 hours overnight.

The Scientific Report of the 2020 Dietary Guidelines Advisory Committee of the US Department of Agriculture also notes that because of limitations and inconsistencies in current evidence, there is not enough evidence to establish the link between body composition, meal frequency, and the risk of obesity and overweight.

Though evidence is mixed, several experts think that having several small meals could benefit athletes. The International Society of Sports Nutrition notes that athletes who adhere to a reduced-calorie regimen could benefit from consuming small, with sufficient protein for lean muscle mass preservation.

When total daily calorie intake is prioritized, limited findings suggest that, among athletes, an increased meal frequency could result in better performance, boost body composition, and support fat loss.

Individuals who eat more frequently are also more likely to have better diet quality. A 2020 study found that increased meal frequency is linked to better diet quality.

A Healthy Diet Is Still Key

Given the studies presented, no substantial evidence shows that one eating pattern is better than another. However, several of these studies have limitations, such as the definition of a snack or meal. These limitations could affect the outcomes of the study.

Nevertheless, both patterns of eating could yield benefits as long as the main focus is on healthful eating habits. Specific people may also benefit from consuming either several small meals or a few larger ones.

Overall, it is essential to have a nutrient-rich and well-balanced diet. The Dietary Guidelines for Americans 2020-2025 say that a healthy diet should include protein from multiple sources, stress fruits, vegetables, low-fat or fat-free dairy products, and whole grains, stay within calorie allotments, and limit added trans fat, saturated fats, cholesterol, and sugar.