Should we eat 3 meals or 6 meals for weight loss success? Are you confused about which strategy makes sense?
I know people who do well controlling their weight eating 3 or fewer times a day. I also know people who do well managing their weight by grazing throughout the day, eating 6 or more times.
3 Meals or 6 Meals, Which is Best?
Many weight loss plans encourage snacking and/or eating mini-meals throughout the day. The theory being that it's the best way to fuel our metabolism and burn fat.
For a long time I bought into this approach, as this Pack a Snack for Weight Loss Success post written back in 2012 clearly illustrates.
But I've always wondered how our body would ever get around to burning stored fat if we are constantly feeding it?
If you've been following along here for a while you know that I'm enamored of the French approach to eating. I learned when I read French Kids Eat Everything, that French culture discourages snacking. And they're slimmer than us.
I agree that it's better to have a small healthy snack than get so famished you overeat later (or hit up the vending machine). And if you are going to snack it's better to chose carrots than cookies. But I'm beginning to think that limiting snacking as much as possible is the best strategy (at least for me) since any opportunity to eat is an invitation to overeat!
Over the past year or so I've worked to break the snacking habit. I try to only snack when I feel too hungry to make it comfortably to my next meal. And my primary snack foods are baby carrots, apples, nuts and the occasional Luna fiber bar, which only seems necessary when I fail to sit down to a proper breakfast!
My nana, who took the 3 meal approach for most of her life found that when she got into her 80s and 90s she felt better eating smaller more frequent meals.
Clearly, there is not a one-size-fits-all answer.
The 3 Meal Approach
In this video Dr. John Douillard explains why he believes it's better to eat 3 meals a day for health and weight loss:
In this video, Weight Watcher Girl, Tracey Pinder, who has lost over 150 pounds, shares a typical day showing what she eats on Weight Watchers throughout the day and how she spreads her points. In this video she eats 6 times: Breakfast, Lunch, Afternoon Snack, Before Dinner Snack, Dinner, After Dinner Dessert.
What do you think 3 meals or 6 meals for weight loss success? What works best for you?
Today's food for thought…
If it wasn't for the optimist, the pessimist would never know how happy he wasn't.
~ Anonymous
*Points® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan's ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.
If you liked 3 meals or 6 meals for weight loss success you might also like:
- 10 Easy Weight Loss Tips for People Who Are Done With Diets
- Pack a Snack for Weight Loss Success
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Kitty
I'm pretty firmly in the "does better with snacking/more meals whatever you want to call it". On a typical day, I'll have 3 meals and at least 2 to 3 snacks. There are exceptions but they are usually when I've eaten out, say, mid-afternoon after having breakfast so I don't have a separate dinner (although I will having something in the evening).
I've been reading The Diet Fix by Yoni Freedhoff (Canadian bariatric doctor and blogger). He believes that most people do best with the meals plus snacks plan and believes it is best to eat every few hours before you get hungry. His point is that waiting until you get hungry to eat just leads to overeating for most people.
I do think, however, that there is a lot of individual variation on this in terms of what works best for the individual.
Martha McKinnon
Thanks, Kitty! I appreciate you sharing your thoughts here. Clearly there is no one-size-fits-all approach. It's a personal journey in discovering what works best for you 🙂
Alice
Recently my weight loss adventure became a reality when I lost 65 pounds in one year by following the Weight Watchers Points plus program. At 74 years of age, I am at my ideal weight for the first time I can remember and feel healthy and fit. I am primarily a vegetarian (not strict) and eat mostly natural, healthy foods. I eat at least 6 times a day or whenever I feel hungry. I bulk up on 0 points veggies when ever I want to. It does work. If the food is not going to do my body any good, I eat it in moderation. I use cheese as a condiment, not a food. I have chocolate daily (sugar free from Trader Joes- 2 squares) and a glass of wine plus a tad to top it off each night with dinner. I do not eat "junk" food. If I am in a position to choose a place to eat a quick lunch, it is Jack in the Box, Southwest grilled chicken salad and I do not eat the chicken and request low fat balsamic dressing.
Thank you for your nutritious and delicious recipes, I have followed your blog for some time and used many of your suggestions.
Sherrie
Hey Alice -- you inspire me! Isn't it wonderful to have a place like Simple Nourished Living's website to share information and inspiration? Thank you Martha! Have a wonderful day 🙂
Martha McKinnon
Thanks, Sherrie!!