Is Eating 6 Meals a Day Good?

While results of those studies were inconclusive, eating 6 times a day is a weight loss strategy that has worked for some people, provided the meals are small and healthy. 

For example, some people may feel full easily after a meal but get hungry again within 2-3 hours, and waiting too long may cause them to overeat during their next meal. So the idea is that eating more frequently throughout the day may help them prevent weight gain.

So the 6-meal-a-day diet plan may help you lose weight as long as you learn the art of portion control. This is because no matter how many meals you eat in a day, if you consume fewer calories and burn more calories, you are bound to lose weight. 

Also, it’s important to remember that it’s not just the quantity of food or frequency that matters, but also the quality of your diet. So eating a balanced diet with sufficient macronutrients (proteins, carbs, and fats) and micronutrients (vitamins and minerals) is essential, regardless of how many times a day you are eating.

As the name implies, the 6-meal-a-day diet plan involves eating 6 mini-meals a day. An example of a meal plan is as follows:

1. Breakfast: Egg whites, potatoes, and turkey bacon or muesli, oatmeal, and vegetables
2. Snack: Fruit smoothie with protein powder or half a piece of fruit with non-fat yogurt
3. Snack: Hard-boiled eggs (whites only)
4. Lunch: A healthy fat, such as avocado, with chicken, turkey, or fish
5. Snack: Almonds and a protein shake or green tea
6. Dinner: Lean protein, such as salmon, poultry, or lean beef, with vegetables

The key with this diet plan is that it’s crucial to control your portion sizes, since messing those up can cause you to consume more calories. Talk to your dietician about ideal portion sizes recommended for your age, gender, and physical activity level. 

For the best chance of success, follow these tips:

• Don’t skip breakfast 
• Avoid junk food
• Avoid eating late at night
• Add protein and high-fiber foods to your snacks to make you feel full for longer. Examples include: a cup of raw veggies, 2-3 whole-grain crackers, 1/2 cup of nuts, dried fruits, a spoonful of non-fat yogurt, and some whole-grain cereal. 

If you have trouble controlling your portion sizes or you don’t have time to prep healthy snacks, you may be better off with the good old 3-meal-a-day plan. Either way, what matters most is getting enough nutrition from the foods you eat.

Studies conducted on individuals who tried intermittent fasting have reported benefits such as weight loss, better heart rate and blood pressure, lower cholesterol levels, and improved glycemic control. This data supports the idea that intermittent fasting positively impacts the way the body metabolizes food. 

When you can only eat in an 8-hour or 10-hour window, you may be able to:

• Consume fewer calories in a day
• Learn to differentiate hunger pangs from boredom or stress eating
• Drink more water or liquids

However, intermittent fasting may not be suitable for everyone. Before trying any type of diet plan, talk to your doctor first, especially if you have underlying health conditions.

The bottom line is that regardless of your diet plan, it is the total calories consumed and the nutritional quality of those calories that matter. Healthy calorie restriction, a balanced diet, and regular exercise can help you lose weight, so it’s simply a matter of finding the way to do it that’s right for you.