benefits of eating 3 meals 1 day

[Really? 】 Eat less and eat more than three meals a day? The dietitian dismantled three rumors for you!

Every once in a while, some people say that they have heard that eating small meals is better than three meals a day.

Rumors 1: Eat less meals can increase calorie burning?

This rumor has heard the most. Some people think that eating 5 to 6 small meals a day can increase metabolism, increase calorie burning, and help to lose weight. Their rationale is based on the body's need to burn calories to digest food (called the food heat effect), so when you eat more meals, you can burn more calories.

There is indeed a phenomenon of food heat effect. However, the amount of calories consumed by the food heat effect depends on how much food is eaten, not the number of times. In other words, if you eat three meals a day and eat 600 calories per meal, the food heat effect will be the same as six meals a day, 300 calories per meal.

In fact, a number of studies compare the difference between eating too much and eating less and eating less. The results showed no significant difference in either the metabolic rate or the total fat rate. The difference in body fat rate is whether there is breakfast or not, and its quality.

Rumor 2: Eat less meals to stabilize blood sugar?

Some people also think that eating a big meal will cause blood sugar to rise and fall rapidly; on the contrary, eating small meals can stabilize the blood sugar level throughout the day. This argument is a bit decent.

However, the scientific evidence is just the opposite: for those who eat three meals a day, the average daily blood sugar level is lower than that of those who eat less. Studies have shown that although eating a meal can lead to an increase in blood sugar, it remains low after the rise. However, compared to eating less and eating more, the blood sugar will rise every time after eating, and may increase less than a meal, and the insulin required for each meal is less, but the body needs about the same time to lower blood sugar. Therefore, the overall measurement of the whole day, the blood sugar of the three meals in the morning, afternoon and evening is relatively low and relatively stable.

Rumors 3: Eat less meals can reduce snack addiction?

Some people think that to effectively control snack addiction, eating small meals all day can prevent feeling hungry, and the desire to eat snacks will also decrease. This theory seems to be correct.

However, research shows that it is just the opposite. According to a 2012 Finnish study, people who ate three meals a day had a significantly higher stomach sensation than those who ate more food and had a lower hunger index. This study also confirmed that blood sugar levels were lower in three meals a day. Therefore, if you want to reduce the addiction of snacks, eating enough protein in three meals will help to improve satiety and reduce hunger. You don't have to eat more than a full eclipse.