The University of Toronto conducted a study that proved eating six smaller portions a day instead of three larger meals is much better for your overall wellbeing. You may be asking yourself; if you’re having the same total number of calories, what does it matter when you choose to do it? This study showed that weight loss success had nothing to do with the calories consumed, but with how they impacted each participant’s blood sugar level. If you always need your mid-morning tea or coffee break, it generally means your blood sugar levels have spiked, which makes you cranky.
The participants of the study were given three of the same meals each day, but half of them ate 3 times a day and the other half of the participants ate half of each meal and ate the second half three hours later, thereby eating six times a day (breaking up the same food into smaller portions). The results were that the six-meal participants were less hungry during the trial and lost more weight than the three-meal-a-day group. Further, after 2 weeks of eating this way, the 6-meal participants lowered their cholesterol by more than 15%.
Dr. Wayne Scott Anderson explains that replacing three large meals with smaller, more frequent portions can help you lose weight and control hunger, reduce blood insulin (a factor in fat storage and inflammation), lower cholesterol, glucose and serum uric levels, increase bile and uric acid secretion and reduce fullness fluctuations and free fatty acids levels.
The easiest way to start is by splitting your three meals in half, so you can tell yourself, ‘I’ll be eating again in two to three hours’ which really helps you to psychologically accept the smaller portion. Choosing a lower carbohydrate and higher protein food at each smaller meal will maximise your success because if you eat high carbs, your body will convert them to sugar and toy with your glucose levels. Look for foods or replacement meals that keep a slow burn going all day, burning up fat instead of muscle. Make sure you eat a meal that has real vegetables (complex carbs) and pure protein (chicken, fish, turkey) and be flexible – have your breakfast, lunch, or dinner with your family.
Even after a few days of this practice, your body adapts quickly, and will crave less sugar, sweet, or simple carbs. You’ll also feel satisfied sooner and find you can’t eat larger meals. Try it now for quick results, and see your wellbeing improve.