3 big meals or 6 smaller ones?

Which is better for weight loss, 3 big meals or 6 smaller ones?
In this article you will find everything you need to know.

Find your ideal meal composition

The key to losing weight and keeping fat at bay is simple: figure out what is sustainable for you.

Those who achieve their dream physique and maintain it are those who can stick to the changes they make for the long term. Of course, you can dramatically tighten carbs and fats and survive on protein alone, which will make you lose weight very quickly, but that approach is unsustainable and will make you feel terrible.

Then comes the yo-yo effect. Instead, choose a meal structure that better matches your natural tendencies, and choose foods that will assist your goals and taste good to you.

More small meals or fewer big ones?

I always have my clients fill out a weekly food diary. They write in what they eat and drink, the amount and timing. This gives me an idea of what's natural for them and what they like.

Most people want to feel satisfied when they eat. To me, having a small meal, and actually being hungry all the time, is comparable to a situation where your wife teases you and leaves when you are ready for action. So it's no wonder that the classic bodybuilding protocol, which counts on 6-8 small meals a day, is not completely satisfying for some people.

Recent studies show that meal frequency doesn't have much effect on weight loss as long as the other variables remain equivalent.

Even if eating this way WERE optimal, it wouldn't work for enough people because they'd just be craving more food. For me, 2-3 proper meals a day is optimal because I can eat more, feel good, and not crave more food afterwards.

If you're just nibbling on food and don't have a big appetite, 6-8 small meals a day can work for you, and large portions can demotivate you.

So choose a meal pattern that fits your natural tendencies.

The second thing is to choose foods that you enjoy and lose weight after. If you like your food, you won't tend to improve your life by eating stupid things.

Bad foods and looser days

My last tip is this: don't wait to have a looser day until the plaster on the walls looks overwhelmingly appealing to you. I'm not saying you should gorge yourself on chips. Junk is simply addictive food, and most people should never eat it.

By a looser day, I mean a slight increase in carb/fat levels. Even one day of indulging in maintenance calorie levels (or a little more) will do a lot to combat unsatisfying food cravings.

But beware, this is where a lot of people fail. If you overeat tremendously for even one day and choose very bad foods, you can completely screw up your entire diet.

By Christian Thibaudeau
Original article title: Tip: 3 Big Meals vs. 6 Small Meals