The magical meal frequency is all about to help “speed up metabolism” and cause all sorts of other
benefits that will directly cause weight loss to be easier, better and faster. Plus, eating small mini meals will
also help prevent fat gain and help with building muscle. Every meal should contain lean protein, good carbs,
and healthy fats in about a 40:30:30 ratios. The Aim for 4-5 small meals during the day can work with a small
example which one can introduce into his day:
- 8am.: breakfast
- 11am: small snack
- 2pm: lunch
- 5pm: small snack
- 8pm: dinner
What Happens When You Skip a Meal or a Snack?
- Your body’s metabolism slows down to make the food/fuel you gave it hours ago last longer.
- Your blood sugar drops, leaving you feeling cranky and light headed.
- You overeat at the next meal, to make up for the dip in blood sugar.
The major benefits of eating 5-6 times a day:
- more energy less hunger
- reduced food cravings
- control blood sugar levels & insulin production
- reduce body fat storage
- maintain & increase lean muscle mass
Weight Loss: One of the most important reasons why you should be eating smaller portions more frequently is
because doing so can prevent the development of becoming overweight or obese. People eating only two or
three large meals over the course of the day tend to eat more calories than people who break up their calories
into five or six smaller meals. Overeating leads to increased calorie intake, and subsequent weight gain.
Steady Blood Sugar Levels: While blood sugar is typically discussed in people with diabetes, it is also
important for healthy people who do not suffer from this condition. Blood sugar helps to give the energy and
stamina one need to make it through the day. When we eat, our body breaks down the food, and the sugar that
is released from food enters the bloodstream and becomes blood sugar. Eating several small meals over the
course of the day, give a steady supply of blood sugar. In contrast, eating only two or three large meals, give a
large dose of blood sugar, at one time which may be the reason of spikes and crashes leading to a feelings of
fatigue, and can also wreak havoc with many of your body's natural processes.
Decreased Chance of Nutritional Deficiencies: Eating 5 meals a day may actually help to ensure getting all
of the vitamins and minerals that we need to keep our body in proper working order. Getting the proper amount
of vitamins, minerals and other nutrients is essential both for good health in people of all ages and genders.
Eating more often may help curb hunger: Eating more frequently throughout the day can help with feelings of
fullness and satiety; hence we more likely stick with normal plan.
Eat balanced meals for the best results: Mini meals should be nutritionally balanced, containing complex
carbohydrates, lean protein, and healthy fats. Each meal should be about half the size of a "normal" (3-meals-aday-
sized) meal. So when we eat these "mini meals," we consume the same calorie and nutrients by the end of
the day, just with different timing.
“Eating mini meals, making healthy food choices most of the time, and eating on regular intervals, can help
reaching our health and weight goals." Let’s view it with a “GURU MANTRA”,
1. When hungry, eat.
2. When full, stop.
3. Repeat indefinitely.
DT. ITU CHHABRA
Clinical Nutritionist & Certified Diabetes Educator
Food Safety Officer & Preventive Health Cure Consultant