There are many health advantages to eating smaller meals at more frequent intervals during day.
The most important part to understand about eating more meals is that it is not a license to "pig out". Your goal is to eat smaller meals consisting of nutritious food that will satisfy the needs of your body. If you use the plan of eating more meals as an excuse to eat more junk food like burgers, fries or high fat snacks then you are not going to lose any more weight than you would on a normal diet. If, instead, you plan your meals so that you are constantly eating a smaller portion of something nutritious like a piece of fish, fruit or vegetable, then you will start to notice that you are less hungry overall and you need less food to fill up at each meal.
Function; Why it is Recommended
By eating more meals with smaller portions you will not feel as hungry or deprived in between meals because you know you are going to be eating again soon. In addition, when people only eat once or twice each day, their bodies go into 'starvation mode' and try to hold on to calories: When you eat every three or four hours you keep your body from storing as many calories because your body senses that it is going to have a steady supply of food.
Small, frequent meals are suggested to optimize digestion.
Eating regularly throughout the day also helps to maintain steady insulin
levels. People who are overweight tend to have diminished insulin function and many end up becoming diabetic
. The type of foods that people eat as well as when the food is eaten plays a big role in how the body releases insulin, which in turn greatly affects how the body is able to utilize food for energy. When insulin levels are improper the body has trouble using food for energy and instead may store the food calories as fat. The best way to ensure proper insulin function is by eating smaller meals more frequently that contain the right proportion of nutrients.
The easiest way to avoid missing a meal is to have plenty of nutritious food available by providing yourself with apples, bananas, nuts, graham crackers, pretzels and so forth, that can be eaten when you do not have time for something more complicated.