How many meals a day should I eat to lose weight effectively, including snacks?

Scientific research shows that not only the amount of calories consumed but also the way meals are distributed throughout the day plays an important role in the weight loss process. This is due to the effects that meal distribution has on the body.

How a person distributes their meals throughout the day, such as how many meals they eat and how far apart they are, can potentially affect their metabolism and hunger control. These are important factors that influence weight loss, according to the health website Medical News Today (UK).

Eating a healthy breakfast regularly will help you lose weight more easily.

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A study published in the American Journal of Clinical Nutrition found that eating several small meals throughout the day at regular intervals helps maintain stable energy and reduces cravings. This state is very supportive of weight loss.

However, not everyone is suitable for eating many small meals. Some studies have found that eating 3 main meals at appropriate intervals helps control calories better and reduces the risk of uncontrolled snacking. It is important that each meal should include protein, fiber and healthy fats to keep you feeling full for a long time.

Therefore, to achieve the best weight loss results, adjusting the interval between meals and how many meals to eat each day should be based on each person's personal habits, activity level and hunger.

Eating or skipping breakfast helps you lose weight?

One question that many people who are trying to lose weight wonder is whether they should eat breakfast regularly or skip breakfast. Many experts recommend maintaining a regular breakfast with healthy foods. The reason is that breakfast helps activate metabolism, stabilize blood sugar and limit overeating at other meals of the day. Meanwhile, skipping breakfast can easily increase hunger at noon, leading to overeating or choosing foods high in sugar and fat.

However, there are exceptions. Many studies have shown that intermittent fasting, which involves fasting for 8 or 16 hours, or alternate-day fasting, helps reduce fat, improve metabolic health, and support effective weight loss. However, this way of eating is not suitable for people with underlying medical conditions, pregnant women, or breastfeeding women.

Therefore, experts say that depending on each person's schedule and wishes, they should eat 3 main meals or divide them into 5 small meals. The general principle of weight loss is a calorie deficit. Therefore, meals should prioritize low-calorie dishes that help you feel full for a long time, such as fiber and protein, and limit harmful carbohydrates and fats. Combined with exercise, this will speed up weight loss, according to Medical News Today .

Source: https://thanhnien.vn/nen-an-bao-nhieu-bua-mot-ngay-de-giam-can-hieu-qua-ke-ca-bua-phu-185250607154016807.htm