Do you graze throughout the day or eat two or three larger meals? If you’re getting all of your calories only two or three times a day, you may want to rethink your strategy. There are some compelling health benefits to eating frequent, small meals rather than shoveling it all down a few times a day. Here’s why eating small meals throughout the day is better for you.
Frequent, Small Meals May Help You Lose Weight
When you go for hours without eating your blood sugar drops, and you run the risk of indulging in whatever happens to be around – usually high-calorie foods. If you continue to resist the urge to eat, your body senses starvation. When you finally do eat a meal not only are you more likely to overeat, but your body hangs onto every calorie to be prepared the next time you decide not to eat. Eating small meals throughout the day keeps blood sugar and insulin levels more stable, which keeps hunger at bay. It may also boost metabolism slightly although studies are conflicting on this.
It May Reduce Your Cholesterol Level
In a study published in the British Medical Journal, participants who ate six small meals throughout the day had lower levels of total cholesterol and LDL cholesterol, the “bad” cholesterol that contributes to heart disease. Eating a few large meals not only sends more fat to your hips and tummy, but it may contribute to plaque in your arteries.
Eating More Frequently Prevents Energy Slumps
If you experience energy slumps during the day, eating smaller meals more frequently will help boost your energy level. Eating more often stabilizes blood sugar and ensures that you have a steady supply of fuel to get through a busy day. Have you ever noticed how sleepy you feel after eating a big meal? You won’t have that problem when you eat smaller portions more frequently.
You May Have Fewer Digestive Problems
If you have digestive issues such as indigestion, gastroesophageal reflux or bloating, eating smaller meals will help. Some people with chronic indigestion and bloating have slow gastric motility, and food moves out of their stomach too slowly. This is made worse by eating large meals. When you eat a big meal, it triggers gastroesophageal reflux by increasing abdominal pressure. If you haven’t found a solution to your digestive problems, try cutting back how much you eat at a meal.
Better Vitamin and Nutrient Absorption
Ideally, your body should get a steady supply of vitamin, minerals, and antioxidants throughout the day. When you eat only two or three times a day your body doesn’t absorb nutrients as efficiently. Eating smaller amounts of healthy food throughout the day maximizes your body’s ability to absorb and use the nutrients you eat and drink.
One Word of Warning
Eating small, frequent meals while continuing to eat regular meals could backfire on you. To get the benefits, eat more frequently and make healthy food choices without adding additional calories. Choose nutrient-dense foods, and be aware of calories when you use this method.
References:
Diabetes Forecast. “The Art of Grazing”
BMJ 323 : 1286 doi: 10.1136/bmj.323.7324.1286.
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