While some experts say too many meals or snacks can actually have the opposite effect—keeping insulin levels elevated and making you more prone to store fat—Jen McDaniel, RD, spokesperson for the Academy of Nutrition and Dietetics, says reaping the benefits is all a matter of spacing out these meals adequately. (Up your weight loss ante by adding just 10 minutes of exercise a day with Prevention's new Fit In 10 DVD).
"For people with normal blood sugar control, eating 6 smaller balanced meals per day spaced out every 3 to 4 hours shouldn't cause elevated insulin levels," McDaniel says. "In fact, by doing this you're keeping blood sugar levels stable, which makes you less likely to overeat or make impulsive food choices when you do eat."
Researchers also discovered another revelation that can help dieters trim fat: People who ate more of their calories toward the morning and less at night tended to weigh less. "Upfronting your calories like this gives you energy when you need it most, so you're using those calories for fuel," says McDaniel. "People also tend to eat mindlessly at night." Ever down a bag of popcorn while watching House of Cards? We thought so.
How do you eat 6 small meals every 3 hours—and not blow your daily calorie threshold? Here, McDaniel outlines a healthy way to break down your meals based on a 1,800 calorie per day diet (if you're active, you can eat more calories while keeping the ratios similar to what's below):
Meal 1: 400 cals
Meal 2: 200 cal
Meal 3: 400 cals
Meal 4: 200 cals
Meal 5: 500 cals
Meal 6: 100 cals
All that said, you shouldn't fix what isn't broken, McDaniel says. If eating 3 square meals keeps you fit, trim, and energized, then keep doing what you're doing. "It's all about finding what works for you," she says, "There's no one-size-fits-all plan."
