Modern culture widely believes that splitting your daily diet into three big meals—breakfast, lunch, and dinner—is best for optimal health. This idea mostly comes from cultural habits and early epidemiological studies (Trusted Source).
But lately, experts have started shifting their view. Now, some suggest that eating smaller, more frequent meals might be better for preventing chronic diseases and aiding weight loss. Because of this, more people are switching to eating several small meals throughout the day.
Supporters of frequent, smaller meals claim this pattern can:
- Boost satiety (feeling full after eating)
- Improve metabolism and body composition
- Prevent energy crashes
- Stabilize blood sugar
- Reduce overeating
While some studies back these claims, others don’t show any major benefits. In fact, some research even suggests sticking to three larger meals might be better.
Here’s what the science says.
Meal Frequency and Chronic Disease
Early epidemiological studies (Trusted Source) found that eating more often could improve blood fat levels and lower heart disease risk. Because of this, many experts warn against eating fewer, bigger meals.
Some later studies support this, showing that people who eat small, frequent meals tend to have healthier cholesterol levels than those who eat fewer than three meals a day.
One 2019 cross-sectional study (Trusted Source) compared eating fewer than three meals a day versus more than four. It found that eating more than four meals raised HDL (“good” cholesterol) and lowered fasting triglycerides more effectively—both linked to a lower risk of heart disease.
However, the study found no difference in total cholesterol or LDL (“bad” cholesterol). Keep in mind, though, this was an observational study, meaning it can only show a link, not prove cause and effect.
Another review published in the American Heart Association’s journal Circulation (Trusted Source) concluded that, based on epidemiological studies, eating more frequently is tied to a lower risk of diabetes and heart disease.
Meal Frequency and Weight Loss
Many think eating more often helps with weight loss, but the research is mixed.
For example, one study (Trusted Source) compared eating three meals a day versus six smaller ones, tracking body fat and hunger levels. Both groups ate the same calories and macronutrients (30% fat, 55% carbs, 15% protein).
At the end, there was no difference in fat loss or calorie burning between the two groups. Surprisingly, those who ate six small meals felt hungrier and had stronger cravings than those who ate three larger meals.
Even though calories were controlled, researchers guessed that frequent eaters might end up consuming more calories over time.
Another large observational study (Trusted Source) suggested that healthy adults might avoid long-term weight gain by:
- Eating less often
- Spacing breakfast and lunch 5-6 hours apart
- Avoiding snacks
- Having their biggest meal in the morning
- Fasting for 18-19 hours overnight
Plus, the USDA’s 2020 Dietary Guidelines Advisory Committee Report (Trusted Source) says there’s not enough clear evidence to link meal frequency to weight changes or obesity risk.
Does Eating More Often Boost Metabolism?
Some claim eating every 2-3 hours revs up your metabolism.
Digesting food does burn calories (called the thermic effect of food, or TEF (Trusted Source)), but meal frequency doesn’t seem to make a big difference. In fact, some studies suggest fewer, bigger meals might increase TEF more than frequent eating.
Meal Frequency and Athletic Performance
While evidence is mixed for the general population, some experts think athletes benefit from small, frequent meals.
The International Society of Sports Nutrition (Trusted Source) says athletes on a calorie deficit may keep more muscle by eating frequent, protein-rich meals.
For athletes, limited research suggests more meals might help performance (Trusted Source), fat loss, and body composition—but total daily calories still matter most.
Diet Quality
People who eat more often tend to make healthier choices. Those who eat at least three meals a day (Trusted Source) usually get more veggies, fruits, whole grains, and dairy while cutting back on sodium and added sugars.
A 2020 study in the British Journal of Nutrition found that eating about three meals a day was linked to better diet quality. Snacking habits varied, though, depending on how “snacks” were defined.
Which Is Better?
Based on current research, neither eating style is clearly superior. Many studies also have limits—like no standard definition of what counts as a “meal” or “snack.”
That said, both can work if you focus on healthy, balanced eating.
Who Should Eat Small, Frequent Meals?
A review in Nutrition in Clinical Practice (Trusted Source) says some people do better with 6-10 small meals, including those who:
- Feel full too quickly
- Are trying to gain weight
- Have gastroparesis
- Deal with nausea, vomiting, or bloating
If you’re aiming for weight loss, watch your portions and stay within your daily calorie limit. For example, if you need 1,800 calories a day, six small meals would mean about 300 calories per meal.
Just be careful—small, frequent meals can easily turn into processed snacks lacking nutrients. Focus on whole, nutritious foods.
Who Should Eat Fewer, Larger Meals?
Three bigger meals may work better for people who:
- Struggle with portion control
- Don’t eat mindfully
- Have busy schedules and can’t prep multiple mini-meals
Again, diet quality matters. Fewer meals mean fewer chances to get key nutrients, so make them count.
The Best Diet for Optimal Health
While meal frequency isn’t a game-changer, a balanced, nutrient-rich diet is. The 2020–2025 Dietary Guidelines for Americans (Trusted Source) recommend:
- Plenty of fruits, veggies, whole grains, and low-fat dairy
- Protein from seafood, lean meats, eggs, nuts, and legumes
- Staying within calorie needs
- Limiting added sugars, cholesterol, trans fats, and saturated fats
The Bottom Line
Research doesn’t strongly favor one eating pattern over the other. Both can be healthy—it depends on what works for you. Some health conditions might make one approach better.
As always, check with your doctor before making big diet changes.