I’m confused – is it better to eat little and often, or to stick to three meals a day without snacking?

The number of meals you eat a day is a personal preference dependent mainly on lifestyle. With so many of us now working longer hours, often on the run, we’ve moved away from the traditional three meals a day to a more snacky style of eating. Eating, say, five smaller meals has an appeal to those seeking weight loss, too. Through a process called the thermic effect of feeding, the body burns energy each time you eat. But don’t get too excited: this increase in energy burn is small (around 10%). The important thing to remember is that no single eating pattern suits us all. Eating more often can help to stabilise blood sugars, provided snacks are composed of more slow-releasing carbs with a little protein: think a small glass of skimmed milk with a small slice of pumpernickel with nut butter.

Research has demonstrated that five or more meals a day can be beneficial. However, unplanned snacking often means eating snacks that are higher in calories than a planned, well-balanced, three-meals-a-day regime. Whichever approach most suits you, if you are concerned about weight loss, the number of calories you consume and the amount of energy you expend through exercise is vital. For example, people who have easy, continual access to food may not be able to determine whether or not the snacks they have eaten are correct portions or low in calories.

A good tip for those who exercise in the evening, or who have children, is to eat two lunches, one in the middle of the day and another mid-afternoon. This helps to stabilise blood sugar levels, stops you arriving home ravenous and irritable, and gives you the energy needed for an effective workout. This approach can also be beneficial to those who work night shifts.

Joanna Hall is a fitness and exercise expert (joannahall.com). Send queries to: Weekend, 119 Farringdon Road, London EC1R 3ER ([email protected])

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