Eating Small, Frequent Meals Boosts Metabolism
THE CLAIM
"Eating 5-6 small meals per day speeds up metabolism compared to 2-3 larger meals."
[EVIDENCE SUMMARY]
The thermic effect of food (calories burned digesting) is proportional to total calories consumed, not meal frequency. Whether you eat 2000 calories in 2 meals or 6 meals, the thermic effect is approximately the same. Meal frequency should be based on preference, schedule, and satiety—not metabolism optimization.
Understanding the Thermic Effect of Food
When you eat, your body burns calories to digest, absorb, and process nutrients. This 'thermic effect' is about 10% of total calories consumed. Eating more frequently doesn't increase this—it just spreads it across more eating occasions.
What Research Shows
Multiple controlled studies have compared meal frequencies while keeping total calories identical. Whether participants ate 2 meals or 7 meals per day, there was no significant difference in metabolic rate, weight loss, or body composition when calories were matched.
- Total caloric intake matters, not eating frequency
- Some people prefer fewer, larger meals (intermittent fasting)
- Others prefer smaller, more frequent meals
- Choose based on preference and sustainability
[KEY TAKEAWAYS]
- Meal frequency does not significantly affect metabolism
- Total daily calories determine weight, not meal timing
- Choose meal frequency based on personal preference
- Consistency matters more than any specific eating pattern
[SOURCES] (1)
Effects of meal frequency on body composition, metabolic rate, and cardiovascular risk factors
Schoenfeld BJ, et al.
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