Eating frequently helps reduce hunger

Eating frequently helps reduce hunger

Some people believe that periodic eating helps prevent cravings and excessive hunger.

Yet, the evidence is mixed.

Although some studies suggest that eating more frequent meals leads to reduced hunger, other studies have found no effect or even increased hunger levels (6Trusted Source, 7, 8Trusted Source, 9Trusted Source).

One study that compared eating three or six high-protein meals per day found that eating three meals reduced hunger more effectively (10Trusted Source).

That said, responses may depend on the individual. If frequent eating reduces your cravings, it’s probably a good idea. Still, there’s no evidence that snacking or eating more often reduces hunger for everyone.

SUMMARY
There’s no consistent evidence that eating more often reduces overall hunger or calorie intake. Rather, some studies show that smaller, more frequent meals increase hunger.
2. Frequent meals can help you lose weight
Since eating more frequently doesn’t boost your metabolism, it likewise doesn’t have any effect on weight loss (11Trusted Source, 12Trusted Source).

Indeed, a study in 16 adults with obesity compared the effects of eating 3 and 6 meals per day and found no difference in weight, fat loss, or appetite (13Trusted Source).

Some people claim that eating often makes it harder for them to adhere to a healthy diet. However, if you find that eating more often makes it easier for you to eat fewer calories and less junk food, feel free to stick with it.

SUMMARY
There’s no evidence that changing your meal frequency helps you lose weight.

3. Your brain needs a regular supply of dietary glucose
Some people claim that if you don’t eat carbs every few hours, your brain will stop functioning.

This is based on the belief that your brain can only use glucose for fuel.

However, your body can easily produce the glucose it needs via a process called gluconeogenesis (14Trusted Source).

Even during long-term fasting, starvation, or very very-low-carb diets, your body can produce ketone bodies from dietary fats (15Trusted Source).

Ketone bodies can feed parts of your brain, reducing its glucose requirement significantly.

However, some people report feeling fatigued or shaky when they don’t eat for a while. If this applies to you, you should consider keeping snacks on hand or eating more frequently.

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