Energy balance and food quality are what matter most.Whether you want to eat many small mini meals or 3 larger meals is YOUR decision. Meal structure has been debated endlessly, so I want to present a few practical arguments for different eating styles so you have the knowledge to understand your decision!
First off, pick an approach that fits your schedule. It might be the same every day, or it can vary depending on what each day looks like. If you know you can’t eat 5 meals then why are you structuring your day and meal timing around that ? Set yourself up for success in your meal timing. Having a “random” approach will not be the most successful when your trying to create a healthy pattern. It’s best to stick to what works for you and around your day!
Let’s review some of the many approaches out there:
Eat 3 meals
Pros: This is the easiest schedule. You only have to make three decisions each day. If you are currently struggling with small frequent meals, transitioning to three square meals can be liberating. You can actually eat until you are satisfied.
Cons: Three meals a day simplifies this process but it also requires you to know how much food you need to eat per meal to fit your macros. However, it might be difficult if you tend to snack between meals.
Eat 1-2 BIG meals and smaller snacks
Pros: This structure works great for someone who doesn’t have time for breakfast or lunch. A small snack in the car, like a banana and nuts, can be easy in the morning. From here, have a solid portion at lunch, a snack, and a later dinner. Or you could eat a big breakfast, two snacks midday, and a hearty dinner. Either way works. It depends on your schedule.
Cons: For this approach to work, you have to have a snacking plan. It’s too easy to get hungry and go overboard.This is where most people falter. More frequent eating times can be fine, but only if they are well planned. Consistency is key, especially when it comes to fat loss. It is also essential to appropriately portion the meals so that hunger doesn’t strike at an inconvenient time. This may take some practice.
Eat 5 mini meals a day
Pros: This is the classic plan that became mainstream with the rise of bodybuilding. While I dislike this structure for most people, it does have value for the right person. If you have the time and enjoy planning this is for you.. Depending on your workout schedule, it may be necessary to eat more often.
Cons: I did this for a while, until it became too much of a chore. Plus, what would happen if there wasn’t a microwave around? Or if I was out and didn’t have my food with me?? It did not leave much room for error or time to just enjoy life.
Intermittent fasting- One meal a day
Pros: The other extreme is intermittent fasting. There are many ways it can be done, but let’s just use the one-meal-a-day model as a practical example. Intermittent fasting also works for those of us who eat a lot and don’t get full easily.Fasting is a way to get after it come mealtime and still be able to maintain a healthy weight.
Cons: Intermittent fasting isn’t for most people, and it typically is not a sustainable approach to eating. I have used this approach with men, but women, for various reasons, do not seem to thrive on this type of schedule. You must know yourself and what is realistic. Perfection isn’t the goal. Find a structure you actually enjoy.
Our bodies are resilient. Almost anything will work, but you must be consistent and plan ahead. Be realistic in what you choose. Can you still do this a month, a year, or five years from now? Build an infrastructure that allows you to tweak your diet while saving your willpower.