The number of meals you eat per day depends on your energy needs and schedule. It is recommended to eat at least 3 times per day for healthy living.
But in some cases small frequent meals are suggested like in case of diabetes or sometimes in case of obesity.
Eating breakfast starts fat burning process and 5–6 small meals per day prevent your metabolism from slowing down.
The claim is that frequent snacking, as long as it's healthy, keeps your metabolism humming, reduces hunger, and controls blood sugar. As a result you eat less calories.
Small, Frequent Meals are Better for Your Metabolism as they help in burning the right fuel at the right time.
But the question arises here is how to eat 5-6 meals a day?
To keep your mini-meals in-line with your needs, divide your total food evenly and plan out mini-meals that contain a balance of protein, healthy fats, and complex carbs from whole ingredients like nuts, fresh fruit, roasted chickpeas or salads
Eat ‘mini meal’ instead of ‘snack’ and you’re more likely to choose nutrient-dense foods such as fruit, vegetables, or whole grains instead of processed foods that are high in fat, sugar, salt and calories such as chips, energy bars, cookies and candy.
-Instead of an energy bar, choose a piece of fruit or nuts.
-Instead of chips, opt for plain chana, makhana, murmura, which is a good snacking option.
-Instead of cookies, satisfy your sweet tooth with homemade trail mix that combines dried fruit (raisins, cranberries, apples, etc), nuts and seeds.
Plan meals around vegetables, fruit, whole grains and sources of protein no matter what time of day you eat.
Also at the same time-
*Pay attention to your body’s hunger signals for when to eat.
*Avoid eating just because others are eating.
*Stop eating after your evening meal and instead stay busy doing fun activities.
*Instead of skipping on breakfast, make it the largest meal of the day.
*Use a smaller plate for your evening meal, and avoid taking excess salt, sugar or fried stuff.
But studies actually show mixed results and it is not clear that more frequent meals help you lose weight all the time.