They say abs are made in the kitchen.
Are you on a diet and don’t know whether to consume 6 small meals a day or 3 big meals a day? Have you hit a weight loss plateau and are contemplating changing the number of meals you consume?
Figuring out how many meals you should consume per day in your weight loss journey can be an uphill task.
Losing weight is 70% of what you eat and 30% exercise. This means that the diet is essential if you want to drop those pounds.
What Is the Logic Behind 6 Small Meals a Day?
The ideology behind this diet is that you reduce your chances of binge eating if you opt to eat frequently. This leads to reduced calorie intake. Fans of this diet believe that by eating regularly, your metabolism stays high at all times.
As a result, you’ll be able to control your blood sugar and burn more calories. It’s believed to reduce your chances of overeating as you’re seldom starving.
What Is the Logic Behind 3 Big Meals a Day?
The 3 big meals a day diet plan is based on the basic eating schedule we’ve all adapted to. This involves starting in the morning, lunchtime, and at dinner time. While it’s not necessary, this is what most people grew up to and adapted to indefinitely.
Ideally, people eat in the morning to break the overnight fast, and at lunchtime and evening to replenish energy levels.
Merits of the 6 Small Meals a Day
You only consume what you need at the time when you eat six times a day. If you don’t have to worry about staying full till your next meal, chances are that you’ll not gorge yourself during mealtime. This means that your calorie intake will be lower and at the end of the day resulting in a calorie deficit.
A calorie deficit is important when losing weight. You keep your metabolism in check as there is no chance of it slowing down. A sluggish metabolism will make you feel tired thus preventing you from exercising.
It will cause weight gain due to a reduced release of the necessary hormone that regulates weight.
Merits of the 3 Big Meals a Day
You don’t disrupt your day by eating frequently. You only need to eat at regular eating hours like everyone else. This is a much easier option than eating smaller meals throughout the day.
You give your insulin receptors a break. Regular eating means more insulin in your bloodstream which means you risk becoming insulin resistant. By only eating three times daily, you lose weight by preventing adrenal fatigue.
Demerits of 6 Small Meals a Day
It is likely that you may consume more calories than you intend to. Regular snacking may cause you to consume excess calories.
Regular eating means the regular release of insulin into the bloodstream to convert the glucose from various food sources into energy. This, in turn, causes your body to become insulin resistant in the long run, which will counter your dieting efforts and cause you to remain fat or add weight.
This diet is somewhat an inconvenience. You have to take breaks at odd hours to eat. You may not be able to keep this up in the long run as it will interfere with your working schedule. You may also not always be in a position to take a break and eat.
Demerits of 3 Big Meals a Day
Staying longer periods without eating may cause you to binge eat or eat unhealthy options. When you’re hungry you tend to reach for the first thing you can get your hands on. Which may be an unhealthy option in most cases.
The same way they say you should not shop on a hungry stomach as you tend to buy a lot of unnecessary junk. Additionally, you may overeat as you don’t want to get hungry before your next meal.
Going for hours without eating may prompt you to eat more than is necessary because you don’t want to get hungry before your next meal.
What Are the Common Features in Both Options?
While the timing and amounts of food consumed may differ for the three meals a day and the six meals a day diet option, they still share some similarities. For starters, you need to balance your macros throughout the day to gain maximum benefits from each diet type.
Eating one type of food and ignoring other options will cause an imbalance of hormones and cause your body to fail in its weight regulation agenda. For both diets, you need to eat clean if you wish to see a change in your overall weight.
Eating junk food throughout the day, even in small portions, is bad for your health.
What Should I Eat in A Day?
The key primary macronutrient groups are carbohydrates, proteins, and lipids/fats. Ensure that you eat healthy unprocessed varieties for maximum nutrient absorption.
Look for “what I eat in a day meal plan” options online or videos on YouTube to see what other people are doing.
How Many Meals a Day Should You Consume?
Always ensure that you are on a calorie deficit. Eating more meals and eating fewer meals both have pros and cons. The point is to make sure you do not exceed your required macros for the day.
It does not matter whether you eat two, three, or 6 small meals a day. If you consume more food than your body needs or can burn off depending on your level of activity, you will add weight.
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