Find out why some people may need 10 small meals a day to transform their health
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Disclaimer: This article should not be taken as medical advice. Readers are recommended to consult their GPs before undergoing these tips.
The traditional three meals a day—breakfast, lunch, and dinner—is a routine most people are familiar with.
However, recent research suggests that this pattern may not be the most beneficial for some people.
But who are these individuals, and why might this unconventional approach be beneficial for them?
The concept of eating multiple small meals throughout the day is not new. It has been a common practice among athletes and bodybuilders for years.
In fact, dietitians are now recommending that certain individuals consider eating six to ten smaller meals a day.
However, it's now being recommended for a broader range of people, including those who experience early satiety (feeling full after eating only a small amount of food), those trying to gain weight, and those with certain stomach issues.
People with gastroparesis, a rare condition involving the paralysis of the stomach that slows digestion, are also advised to adopt this eating pattern.
Similarly, patients with conditions that cause gastrointestinal symptoms, such as nausea, vomiting, or bloating, can also benefit from eating more frequently.
Some studies have indicated that smaller, recurring meals can help reduce these symptoms.
The benefits of eating more frequent, smaller meals extend beyond just symptom management.
This eating pattern is also thought to increase feelings of fullness, improve metabolism, and aid in weight loss.
But, according to commentary by diet and nutrition expert Lindsey DeSoto, the conclusion appears clear that three meals is just fine for most people.
Numerous epidemiological evidence throughout the years has found that, on the whole, three balanced meals a day are the ones heavily associated with healthy weights and a lower risk of disease.
However, DeSoto says there are also specific cases, as stated above, where little and often is better.
Accordingly, metabolism is the conversion of food to energy in the body and eating more often stimulates its process, which keeps it from going into its starvation mode response.
When you do not eat any food for hours on end, your body's natural reaction is to decrease the process of its metabolic rate so you can save energy.
For people with gastroparesis, eating smaller meals may help their digestion as there is less for the stomach to digest food at once, making it more manageable.
A study of 305 patients with gastroparesis found that people who only ate about 1.4 meals daily had higher symptom scores of stomach fullness, excessive fullness after a meal, bloating, and constipation.
The guidance for eating smaller and more frequent meals was based on a 2017 study published in Nutrition in Clinical Practice, conducted by researchers in the US.
However, the researchers noted that the evidence for eating smaller, frequent meals is still 'sparse.'
Eating smaller, more frequent meals is also thought to keep blood sugar levels steady, which regulates energy levels throughout the day and prevents you from giving in to sugary cravings.
This can be particularly beneficial for people with diabetes or those at risk of developing the condition.
Athletes, too, can benefit from this eating pattern. As long as protein levels are adequate, it can help preserve lean muscle mass, according to the International Society of Sports Nutrition.
While the idea of eating six to ten meals a day may seem daunting, it's important to remember that these are smaller meals, not full-sized ones.
The goal is to spread out your calorie intake throughout the day, rather than consuming all your calories in three large meals.
It's also worth noting that this approach may not be suitable for everyone.
As always, it's important to consult with a healthcare professional or dietitian before making significant changes to your diet.
They can provide personalised advice based on your individual health needs and goals.
So, what do you think about this unconventional approach to eating? Have you tried eating smaller, more frequent meals? Share your experiences and thoughts in the comments below.
The traditional three meals a day—breakfast, lunch, and dinner—is a routine most people are familiar with.
However, recent research suggests that this pattern may not be the most beneficial for some people.
But who are these individuals, and why might this unconventional approach be beneficial for them?
The concept of eating multiple small meals throughout the day is not new. It has been a common practice among athletes and bodybuilders for years.
In fact, dietitians are now recommending that certain individuals consider eating six to ten smaller meals a day.
Various studies found that small, recurring meals might help reduce gastrointestinal symptoms. Image: Freepik
However, it's now being recommended for a broader range of people, including those who experience early satiety (feeling full after eating only a small amount of food), those trying to gain weight, and those with certain stomach issues.
People with gastroparesis, a rare condition involving the paralysis of the stomach that slows digestion, are also advised to adopt this eating pattern.
Similarly, patients with conditions that cause gastrointestinal symptoms, such as nausea, vomiting, or bloating, can also benefit from eating more frequently.
Some studies have indicated that smaller, recurring meals can help reduce these symptoms.
The benefits of eating more frequent, smaller meals extend beyond just symptom management.
This eating pattern is also thought to increase feelings of fullness, improve metabolism, and aid in weight loss.
But, according to commentary by diet and nutrition expert Lindsey DeSoto, the conclusion appears clear that three meals is just fine for most people.
Numerous epidemiological evidence throughout the years has found that, on the whole, three balanced meals a day are the ones heavily associated with healthy weights and a lower risk of disease.
However, DeSoto says there are also specific cases, as stated above, where little and often is better.
Accordingly, metabolism is the conversion of food to energy in the body and eating more often stimulates its process, which keeps it from going into its starvation mode response.
When you do not eat any food for hours on end, your body's natural reaction is to decrease the process of its metabolic rate so you can save energy.
For people with gastroparesis, eating smaller meals may help their digestion as there is less for the stomach to digest food at once, making it more manageable.
A study of 305 patients with gastroparesis found that people who only ate about 1.4 meals daily had higher symptom scores of stomach fullness, excessive fullness after a meal, bloating, and constipation.
The guidance for eating smaller and more frequent meals was based on a 2017 study published in Nutrition in Clinical Practice, conducted by researchers in the US.
However, the researchers noted that the evidence for eating smaller, frequent meals is still 'sparse.'
Eating smaller, more frequent meals is also thought to keep blood sugar levels steady, which regulates energy levels throughout the day and prevents you from giving in to sugary cravings.
This can be particularly beneficial for people with diabetes or those at risk of developing the condition.
Athletes, too, can benefit from this eating pattern. As long as protein levels are adequate, it can help preserve lean muscle mass, according to the International Society of Sports Nutrition.
While the idea of eating six to ten meals a day may seem daunting, it's important to remember that these are smaller meals, not full-sized ones.
The goal is to spread out your calorie intake throughout the day, rather than consuming all your calories in three large meals.
It's also worth noting that this approach may not be suitable for everyone.
As always, it's important to consult with a healthcare professional or dietitian before making significant changes to your diet.
They can provide personalised advice based on your individual health needs and goals.
So, what do you think about this unconventional approach to eating? Have you tried eating smaller, more frequent meals? Share your experiences and thoughts in the comments below.
