The advice to eat frequently, every 3 hours, was once very popular, especially for controlling blood sugar and metabolism. However, modern scientific research shows that this may not be the best approach, especially for obese patients.
What Does the Research Say?
– Constant eating can hinder fat burning
– Research shows that when we eat frequently, insulin levels remain constantly high, which inhibits fat burning and promotes its storage. (New England Journal of Medicine, 2020)
– Intermittent fasting or fewer meals may improve weight loss
– Studies show that fewer, but larger meals (e.g. 2-3 per day) help improve insulin sensitivity and make it easier for the body to use stored fat as energy. (Cell Metabolism, 2019 – Intermittent Fasting Study)
– Food quality matters more than frequency
– It’s not just how often we eat, but what we eat. Processed snacks (such as cereal bars, breadsticks, “fitness” cookies) can increase appetite and blood sugar. (The Lancet Diabetes & Endocrinology, 2021)
What is the best approach for obese patients?
– 2-3 balanced meals a day (instead of 5-6 small ones)
– Avoid frequent snacks unless medically necessary
– More protein and healthy fats, fewer refined carbohydrates
– Incorporate intermittent fasting (e.g. 12-16 hours without eating)
The old notion that “we should eat every 3 hours” is not the best strategy for weight loss and metabolic control. On the contrary, fewer meals, without snacks, with the right composition of foods, can help more.