Which is Better: 3 Square Meals a Day or 6 Small Ones? Expert Weighs In

Is it healthier to stick to three square meals a day, or is eating six smaller meals better for your metabolism, energy, and overall well-being? It’s a question that pops up time and again, especially with so many diet trends floating around.

To decode the science behind meal frequency, we spoke to Kajal Aggarwal, a clinical dietician, hormonal health and metabolism expert from the Institute for Integrative Nutrition (IIN), New York. With a specialisation in hormonal health and metabolism, Kajal has worked with a wide range of individuals, from athletes to people managing chronic conditions.

“The number of meals you eat matters far less than what’s on your plate and how consistent you are,” Kajal explains. “But still, certain patterns can suit different lifestyles, medical conditions, and goals better.”

Which is Better: 6 Smaller Meals or 3 Square Meals?

What we eat in a day is as important as how and when we eat it. So, to know better which meal timing would work for you, Kajal listed a few pointers. These include:

3 Meals a Day:

Bigger meal portions tend to make you feel full longer.
Reduced insulin spikes, which can aid in the regulation of blood sugar for some people.
More convenient to squeeze into an already full schedule, and less preparation time for food.

6 Meals a Day:

Smaller parts that are lightly spaced apart can help curb the hunger spikes.
Helps in digestion, but the difference is not that significant.
Helps in covering protein intake throughout the day, which is necessary in maintaining and recuperating muscles.
6 meals a day is a beneficial option for people unable to eat much due to GERD or acid reflux, or wanting to stay constantly fueled, including athletes or people with a low appetite.

Kajal said, “Smaller meals are beneficial to people who tend to have energy crashes between meals or have low appetite problems.”

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What Eating Habit is More Effective?

For Weight Loss:

“Both these approaches can be used for weight loss when it comes to total calories and macronutrients,” said Kajal.

A well-organised 3-meal schedule can help curb the urge to snack more and is more easily tracked when it comes to calorie counting.
Emotional or overeaters can benefit from 3 meals a day, as limitations regarding their meals help curb eating habits.

For Muscle Gain:

Consuming protein throughout the day ( every 3-4 hours, around 20-30 g protein) will enhance the muscle protein synthesis and help complete protein intake.
A diet consisting of 4-6 meals a day has the potential to support muscle gain, recovery and muscle development.

According to Kajal, “If muscle gain is your target, the timing of protein consumption is more important as compared to focusing on the number of meals.”

For Controlling Blood Sugar:

Prediabetic individuals and Type 2 diabetics can benefit from eating often to avoid high glucose spikes.
However, even a properly planned 3-meal/day plan may also help as long as meals are paired in order and the intake of carbohydrates is also controlled.

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Meal Requirements According to Age, Activity and Medical Conditions

Age:

A 4-6 meal plan is advantageous in the distribution of protein in the meals of the older adults to avoid age-related muscle deterioration and gut issues.
The consumption of 4 small meals may help maintain muscle mass and enhance the gut microbiome.

Activity:

Highly active people, such as athletes, need to fuel and recover with nutrition.
For them, a 4-6 meal regimen reinforces energy levels, stamina and performance.

Medical Conditions:

In case of such diseases as gastritis or acid reflux, small meals are less stressful to the stomach and can minimise reactions.
PCOS and insulin resistance are sensitive to moderate meal frequency, and controlled carbohydrates can help keep the insulin spikes in check.
Professionals or shift workers will surely benefit from less frequent and well-planned meal slots.

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Meal Frequency vs. Meal Quality: What is More Important?

In conclusion, the quality and consistency of meals mean more than their frequency. Some important tips to take care of, according to Kajal, are:

The most important thing is to have balanced meals containing protein, good fats, complex carbs and fibre.
Eat fulfilling foods, not ultra-processed foods, even though you may ingest a greater number of meals.
To sustain, it is best to learn to eat according to your needs, lifestyle, medical requirements, and hunger levels.

Kajal concluded, “One should not be hung up about the number of meals. Get fixated on nutrients, balance and how your body feels.”

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Bottom Line: Eat According to Your Needs

It is not a fixed rule that six meals are better than three or vice versa. Either one can be good or bad, depending on what and how you are eating. Pay attention to your body, learn your body’s needs and goals and decide on the frequency of meals required to enhance your health and not to burden it with any new problems.

Which is Better: 3 Square Meals a Day or 6 Small Ones? Expert Weighs In