By Aaron Boike B.S. Kinesiology, ACE Certified Personal Trainer

In the last 5-10 years, many have theorized that increasing the frequency of meals helps to boost the metabolism, leading to weight loss. Although this theory gained a lot of traction in the health and fitness community, it has little scientific backing. Recent research is now showing that not only might eating more frequently not lead to increased metabolism and weight loss, it may do the opposite.

A recent study conducted at the University of Tübingen, Germany, compared two groups on a diet consistent in terms of macronutrient and energy composition, that were placed on either a low frequency or high frequency meal plan. Researchers found that the resting metabolic rate and appetite control were significantly higher in the lower frequency meal group. The study also showed that the blood glucose levels in the lower frequency meal group were lower throughout the day, which may lead to fat loss due to higher fat oxidation. Another study published in the American Journal of Clinical Nutrition found that snacking beyond the basic three meals each day lead to an increase risk of weight gain and type II diabetes. This conclusion was related to the frequent meals raising the blood sugar levels in the men participating in the study. Interestingly enough, the same study also found that specifically skipping breakfast also lead to an increased risk of type II diabetes.

The bottom line is that when the blood sugar is raised at more frequent intervals throughout the day, your body is consistently in a growth state, known as anabolism. While this state is something bodybuilders strive for to help them gain muscle, it is hardly ideal for fat loss, particularly in low-active and sedentary individuals. When the body recognizes a frequent supply of blood sugar, it shuts down the mechanisms that lead to fat burning, and turns on the mechanisms for storage of energy. This may lead to weight gain over time, as well as an increased need to maintain the higher meal frequency due to the body’s dependence on a frequent supply of glucose from food. While little research has been done on meal frequency and the nutrients consumed, it could be assumed that foods rich in carbohydrate are the most likely to impact the blood sugar level. This means that snacking on foods rich in protein and fat will have less of an impact on blood sugar; therefore leading to less weight gain than the equivalent caloric intake in carbohydrate rich foods. The fiber content in fruits and vegetables also works to slow the absorption of carbohydrate, decreasing the blood sugar spike following a snack or meal.

Making Sense of It All

When you first start your weight loss journey, it may be helpful to start with more frequent small meals throughout the day. The primary reason is that the more frequent meals help to maintain energy levels and keep the blood sugar from crashing. As you continue, the research would suggest that it would become beneficial to move back towards the three squares – breakfast, lunch and dinner. It is also important to remember the quality of your nutrition plays a tremendous role in all of the variables that lead to weight loss. Eating a diet rich in whole foods and low in processed and refined foods will lead to an increased metabolism and long term weight loss, regardless of the number of meals per day you choose to consume.

Sources:

Mekary, R. A., Giovannucci, E., Willett, W. C., Dam, R. M., & Hu, F. B. (2012). Eating patterns and type 2 diabetes risk in men: Breakfast omission, eating frequency, and snacking. American Journal of Clinical Nutrition, 95(5), 1182-1189.

Munsters MJM, Saris WHM (2012) Effects of Meal Frequency on Metabolic Profiles and Substrate Partitioning in Lean Healthy Males. PLoS ONE 7(6): e38632. doi:10.1371/journal.pone.0038632