Is Eating 6 Meals a Day Good? Weight Loss Diets (2024)

Weight Loss Benefits
- Can eating 6 meals a day help you lose weight?
Example Meal Plan
- What is the 6-meal-a-day diet plan?
Potential Challenges
- What are potential challenges of the 6-meal-a-day plan?
Intermittent Fasting
- Is intermittent fasting a better option than eating small 6 meals a day?

What is the 6-meal-a-day plan? Learn about how it works, whether it can help with weight loss, and what to keep in mind with any diet

You may have heard that eating more small meals a day is better than eating fewer large meals. But is eating 6 meals a day better than eating 3?

According to multiple studies, that may not necessarily be the case. In these studies, participants were divided into two groups. One group was given 3 meals a day and the other group was given 6 meals a day. Results were mixed:

In some studies, participants who ate 6 small meals a day showed no metabolic or weight loss advantage over those who ate 3 large meals.
In other studies, the 3-meal-a-day group reported higher levels of hunger and an increased desire to eat and, thus, a tendency to gain weight.
Some studies found a modest effect of smaller frequent meals on fasting glucose levels, but overall HbA1c (glycated hemoglobin, which measures average glycemic control) was not significantly different as compared to the 3-meal-a-day group.

Can eating 6 meals a day help you lose weight?

While results of those studies were inconclusive, eating 6 times a day is a weight loss strategy that has worked for some people, provided the meals are small and healthy.

For example, some people may feel full easily after a meal but get hungry again within 2-3 hours, and waiting too long may cause them to overeat during their next meal. So the idea is that eating more frequently throughout the day may help them prevent weight gain.

So the 6-meal-a-day diet plan may help you lose weight as long as you learn the art of portion control. This is because no matter how many meals you eat in a day, if you consume fewer calories and burn more calories, you are bound to lose weight.

Also, it’s important to remember that it’s not just the quantity of food or frequency that matters, but also the quality of your diet. So eating a balanced diet with sufficient macronutrients (proteins, carbs, and fats) and micronutrients (vitamins and minerals) is essential, regardless of how many times a day you are eating.

What is the 6-meal-a-day diet plan?

As the name implies, the 6-meal-a-day diet plan involves eating 6 mini-meals a day. An example of a meal plan is as follows:

What are potential challenges of the 6-meal-a-day plan?

The key with this diet plan is that it’s crucial to control your portion sizes, since messing those up can cause you to consume more calories. Talk to your dietician about ideal portion sizes recommended for your age, gender, and physical activity level.

For the best chance of success, follow these tips:

Don’t skip breakfast
Avoid junk food
Avoid eating late at night
Add protein and high-fiber foods to your snacks to make you feel full for longer. Examples include: a cup of raw veggies, 2-3 whole-grain crackers, 1/2 cup of nuts, dried fruits, a spoonful of non-fat yogurt, and some whole-grain cereal.

If you have trouble controllingyour portion sizes or you don’t have time to prephealthy snacks, you may be better off with the good old 3-meal-a-day plan. Either way, what matters most is getting enough nutrition from the foods you eat.

Is intermittent fasting a better option than eating small 6 meals a day?

Studies conducted on individuals who tried intermittent fasting have reported benefits such as weight loss, better heart rate and blood pressure, lower cholesterol levels, and improved glycemic control. This data supports the idea that intermittent fasting positively impacts the way the body metabolizes food.

When you can only eat in an 8-hour or 10-hour window, you may be able to:

Consume fewer calories in a day
Learn to differentiate hunger pangs from boredom or stress eating
Drink more water or liquids

However, intermittent fasting may not be suitable for everyone. Before trying any type of diet plan, talk to your doctor first, especially if you have underlying health conditions.

The bottom line is that regardless of your diet plan, it is the total calories consumed and the nutritional quality of those calories that matter. Healthy calorie restriction, a balanced diet, and regular exercise can help you lose weight, so it’s simply a matter of finding the way to do it that’s right for you.

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References

Paturel M. 6 Meals a Day for Weight Loss. WebMD. https://www.webmd.com/diet/obesity/features/6_meals_a_day#1

UCLA Health. Ask the Doctors – Are 6 Small Meals a Day Better Than 3 Big Ones? https://connect.uclahealth.org/2018/03/13/ask-the-doctors-debating-the-benefits-of-eating-six-small-meals-a-day/

FAQs

Is Eating 6 Meals a Day Good? Weight Loss Diets? ›

In some studies, participants who ate 6 small meals a day showed no metabolic or weight loss advantage over those who ate 3 large meals. In other studies, the 3-meal-a-day group reported higher levels of hunger and an increased desire to eat and, thus, a tendency to gain weight.

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How many meals should you eat a day for weight loss? ›

While dietary guidelines typically recommend that you eat at least three meals and one snack a day, some people are more successful with weight loss if they eat smaller, more frequent meals. A six-meal-a-day plan may help you to better manage hunger and maintain energy levels.

Will eating small meals make you lose weight? ›

Research has not shown that eating frequent small meals increases weight loss success, though it may have other health advantages. Eating more often may decrease the feelings of hunger that can sabotage anyone's good intentions.

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Is it better to eat 6 small meals or 3 big meals? ›

At the end of the study, researchers observed no difference in energy expenditure and body fat loss between the two groups. 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.

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How many times should I eat a day to lose belly fat? ›

Authors Liz Vaccariello and Cynthia Sass, MPH, RD, claim that in 32 days, you can lose up to 15 pounds and drop belly fat by following their plan: Eat 400 calories per meal, four times per day (daily total: 1,600). Don't go longer than 4 hours without eating.

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Which meal is best to skip for weight loss? ›

In the case of Intermittent fasting, skipping your dinner is better and easier. You can have your dinner either early or have a heavy snack and can begin your fasting. Research suggests that fasting in the evening and overnight, then eating early in the morning is the better way to follow this diet to lose weight.

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What is the best eating schedule for weight loss? ›

1: Make breakfast your biggest meal of the day. Make lunch mid-size and dinner the smallest. 2: Eat dinner four hours before bedtime, rather than right before bedtime. 3: Eat lunch earlier, and always before 3 p.m.

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How to eat 6 meals a day and lose weight? ›

For the best chance of success, follow these tips:

Don't skip breakfast.
Avoid junk food.
Avoid eating late at night.
Add protein and high-fiber foods to your snacks to make you feel full for longer.

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Is eating 6 times a day healthy? ›

The Bottom Line

There are no health benefits to eating more often. It doesn't increase the number of calories burned or help you lose weight. Eating more often also doesn't improve blood sugar control. If anything, eating fewer meals is healthier.

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Is it better to eat 6 small meals or intermittent fasting? ›

Eating less overall and fewer large meals may be a more effective weight management strategy than restricting meals to a narrow time window, such as intermittent fasting, according to a study that analyzed the electronic health records of about 550 adults who were followed for six years.

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What burns the most belly fat? ›

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

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What foods flatten your stomach fast? ›

What Foods Help Flatten Your Belly?

Almonds. Reach for a handful of almonds for a nutrient-dense snack. ...
Asparagus. Asparagus is full of antioxidants. ...
Avocados. ...
Bananas. ...
Chamomile and Peppermint Tea. ...
Cucumbers. ...
Dark Chocolate. ...
Fennel.

More items...

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What are the 5 foods that burn belly fat? ›

Five foods that may help burn belly fat include:

foods with soluble fiber like fruits, vegetables, and legumes.
foods with protein like meat, fish, eggs, and dairy.
fatty fish like tuna and salmon.
foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
green tea.

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Is it okay to eat 2 meals a day to lose weight? ›

The two meal diet plan is a form of intermittent fasting, which is one of the most popular new diet trends in the country. It's a good thing, though, because there is scientific evidence that intermittent fasting is a great way to lose weight and improve your holistic wellbeing.

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Why 3 meals a day is best for weight loss? ›

The idea is that, by eating three meals a day while breaking them up with some fruits and vegetables in between, you're able to control your food intake and your appetite. Spreading calories throughout the day keeps you from getting hungry after each meal.

Learn More Now ›

How often should I eat if I'm trying to lose weight? ›

Cutting calories, exercising more, and changing your eating patterns are key parts of many of these diets. One of these strategies is to eat a smaller meal every 3 hours instead of three larger meals throughout the day. Eating 3 hours a day is meant to help your metabolism stay active and burn more energy.

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Is eating one meal a day okay? ›

Eating one meal a day can increase your blood pressure and cholesterol. This occurred in a group of healthy adults who switched to one meal a day to participate in a study. If you already have concerns in either area, eating just once a day might not be safe. Eating one meal late can cause your blood sugar to spike.