Some people often question me that we are into exercising and we feel that eating 5 meals a day will make us gain weight. Maintaining the blood sugar level is not only mandatory for the diabetic patients but also for the healthy people. We all know that having right amount of vitamins, minerals and other nutrients is of utmost importance in our daily routine. Hell, if you’ve struggled with more traditional diets that make you eat anywhere from 3-6 meals per day, then this may be the most stupidly simple way for you to successfully lose weight ever! If you’ve dreamed of eating 24 ounce steaks, with a mountain fries and ice cream, EVERY SINGLE night while still losing fat and building muscle then read on. Update: For a modified approach to eating one meal per day for people short on time, check out the Quickshot Diet. I originally came across the idea of eating one meal per day from the Warrior Diet back in 2008 or so. Look I’m not saying it works for everyone, but if you love to feast every single day, have more energy, and potentially be 187x more productive during the day, then maybe this something you should give a shot. When you fast throughout the entire day, you experience this amazing surge of energy that lasts the entire day. When you follow the conventional 6 meals per day model, you have survive on a couple hundred calories every few hours.
Imagine how much more work you could get done if you didn’t have to worry about eating during the day. No more worrying about that mid morning snack, no more stopping at subway during lunch, and no more 2pm energy slumps. All this time you save can now be used to do more productive things that truly matter (like looking at pictures of cats online). I guarantee that grape will be the best tasting grape you’ve ever had in your entire fucking life.
Cake makes everything in life better but with traditional dieting, you aren’t allowed to eat cake, which sucks. Everyone needs more cake in their life (scientifically proven), so why not have a slice…or two, every night. When you only eat one meal per day, you can afford to have some cake every night since you have so many calories to play around with.
While it’s totally fine if you can go the full day without eating anything, a lot of people do get hunger pangs no matter how much experience they have with intermittent fasting. If you train hard with weights 3-4 times per week while fasting (and you should) and follow the 1 meal per day diet then you should consume some 100% whey protein powder after working out so you don’t go half the day without any protein in your system.
So unless you have a huge appetite, I would probably be better off splitting it up into 2-4 meals. One of the biggest comparisons people make with eating one meal per day (warrior diet) is with eating 2-3 meals per day (Leangains style) and another popular form of intermittent fasting, Eat Stop Eat. Eating one meal per day vs eating 2-3 meals per day does of course come down to personal preference. Eating once per day – Fast for 24 hours, under eat during the day, and get your entire daily caolrie intake in one meal, every day.
ESE forces you to create a massive calorie deficit on your fasting days while the one meal per day approach simply changes up your meal frequency but you still get the same amount of calories every day.
If you want to follow the one meal per day approach one day and do 2-3 meals per day the next, that’s totally fine.
But obviously, you need to get a hefty amount of protein, a good amount of carbs, and some fat.
So something like a massive steak, some roasted potatoes, a big ass salad, plus some cookies and ice cream would make for a pretty epic feast. Have you tried the one meal per day diet? Let me know what you’re experience was in the comments. Coffee is good throughout day ( usually 3 times per day) when I get those pangs, although I do drink it with milk, and I usually down a pint of water too. I was on this 1 meal a day lifestyle in 2012 and lost 10kg, it was really good, i am thinking of starting it again this year but i want my 1 meal to be in the morning before my weights training. I have 1 apple at lunch and a big ass meal about 5-30pm i love the energy i have during the day i get home at3-30pm from work walk my dog for an hour, and i have lost 1 stone and 4 pounds in 5 weeks love love love this way, other diets i was calorie counting wondering what to have for breakfast lunch and dinner now i dont have to bother, mon-fri i do have a healthy meal at 5-30 saturday night is treat night take away fab bloody love it. The reason for this is, when you start consuming drastically less calories, or have long gaps between meals (e.g. Or, in other words, the calories you’re consuming must be less than the calories you expend throughout the day. But I digress ?? So back to the question – is eating 6 small meals a day healthier than eating 3 regular meals? Yup – if you can stick to six small meals (which it sounds like you can) then that sounds like the right path for you!
I need to eat all the time…my issue is what you brought up – making sure that those 6 meals are smaller!
You're going to keep lowering your calorie intake by up to 250 calories every 3-to-7 days until you find the right amount of calories you need to eat to lose weight. People lost 11 pounds in 12 weeks during this study JUST by adding more protein to their diet.


So unless you have a lot of willpower you'll need to cut back on how much unhealthy foods you put in your diet.
Optional: Use the weight loss calculator to see exactly how many calories you need to eat to lose weight. Lower your calorie intake by 100-to-250 calories every 3-to-7 days ONLY IF you haven't lost any weight or if you're not satisfied with how fast you're losing weight. They just said it will make you gain weight not because you will crave and EAT MORE but just by eating it it makes you fat thats what they said… and 1 word for Adrian - LEGEND ! SeanWouldn't it be wise to take the info from this page and eat whatever I want using the proper calories and combine them with intermittent fasting for better results? MandaThanks for the response I have a question for the intermittent fasting what if I been eating sometimes my last meal is at 9pm and I won't eat until 12 pm the next day is it still going to work with me or should I go longer? The pesky thing about this whole idea is the fact that it can be applied to both fitness goals. 4) Eating a large meal will cause the body to store fat – apparently, this alerts the body that we might be preparing for a fast and it will try and put on as much body fat as it can in expectation that we might not eat again for a while. The only thing that matters in regards to an individual losing fat or gaining muscle is their maintenance calories and whether they’re going above or below them for the day.
Today I thought of writing an article on the importance of having 5-6 meals a day instead of 3 meals a day. But I would like to correct them all as, eating 5 meals will lead to increased metabolism of the body thus, giving you a toned up, lean body.
People with sugar, hypertension, heart problems and even stomach issues seem to have amazing benefits with this routine.
Research has proved that people who eat only 3 meals a day tend to fix to a steady routine of food which has less variety of all the nutrients and they suffer from one or other form of nutritional deficiency. However during the day you can have a 1-2 pieces of fruit and some protein powder if you’re training that day. Because it has the most complete amino acid profile which is great for muscle growth and recovery. Some people like the 2 meal per day approach, following Martin Berkhan’s Leangains approach but if you eat 50% of your calories in the afternoon you might be setting yourself up for a that energy slump I mentioned earlier. The only difference is you have the luxury of hitting them in a single meal so for those that like to eat a ton of food in one sitting, you’re going to love this way of eating. On weekends I eat whatever I want to eat on any time of the day, on weekdays I do this 1 meal a day and a work out every other day. I would be interested to see whether it’s healthy to cut down to 4 times per week diet if I start to plateau as I never seemed to get past a certain level before and always a bit overweight.
I like the idea of not restricting foods and not eating 6 small meals throughout the day because that has never worked for me in the long-term. She was telling me that she regularly only eats 2 big meals every day and usually skips breakfast. As soon as you start eating normally again, you’ll gain the weight back, and on top of that, your body will begin to store that extra meal as fat fearing that you might decide to cut out that meal again in the future.
No one diet type works for everyone, and as long as you can make it work for you and ensure you’re not overeating, 6 small meals is perfect ?? Thanks for sharing! One thing you can try to do to curb your hunger is to make sure that each meal you eat has a good amount of lean protein and fiber (e.g.
Three meals are too few for me and the wait too long, and I lose track with how many meals and how much food I’ve consumed with six. I think I generally end up doing 4 meals a day too (breakfast, lunch, snack, dinner) spaced about 4 hours apart just like you! Cause Im having a low stomach fat if you know what I mean,that part is where I have the most fat and so does my mother. I am in my 30s , 5'10 160lbs, I have two children and I want to achieve a bikini body asap. Whether you’re trying to lose weight (lose fat!) or put on muscle, the 6 meals a day concept seems to fit in perfectly into the equation. How much protein you can consume at once is certainly not a question you even need to be concerned about (unless you’re like the above example or an equal). Going catabolic (body breaking down muscle for energy) requires intense conditions that you won’t replicate over the course of a day. Often a debate proceeds when this topic arises that how many times should one feed oneself to stay healthy? Healthy snacking and balanced diet is the perfect combination to achieve the goal of staying healthy. As by following this, not only our metabolism gets boosted, but also, our blood circulation, the working of the heart and stomach improve with this regimen.
This blood sugar, gives us energy to work and make other systems in the body like digestion, heart pumping etc.
People who were supplemented with 5 meals a day had more valuable nutrients included in their diet plans.
Research has found that people who eat only 3 meals a day tend to have more cravings and thus they tend to fill their stomach with more calories in each meal.
I have more energy, I feel so much happier and I get to eat what I want in my 1 meal , including sweet stuff if I want.


My highest weight was 113kg (17,79 stone; 249 pounds), but since spring 2013, i started, i have no idea why, just started all of the sudden, with eating once a day. So even when you do eat your meals, you’ll end up overeating and canceling out any calorie restriction gains you accomplished during the day.
1 slice of whole wheat toast with a slice of low fat cheese; or a handful of almonds with an apple count as mini-meals so be careful! However, it is a lot of work to plan your day out and can be hard when eating out with friends etc. It’s all about balance – and it sounds like you have found something great that works for you! I recently cut out snacking and have lost 5 pounds with 3 meals: medium sized breakfast, medium lunch, small dinner. 3 meals a day that are balanced and keep you full is a great way to make sure you’re not overeating, especially if it works for you. I'm a Board Certified Health Coach, wife, mom, and food lover from the SF Bay Area (now living in Ann Arbor, MI!); with a passion for delicious food and a desire to make healthy eating easy, tasty, and fun! Now when things just seem so perfect they usually wind up a disappointment, don’t you agree? The reason this has become such a sensational claim rests with the misinterpretation of the thermic effect of food (your body burning calories to digest what you put in it). The idea that getting food in consistently every 3 hours or so in order for your body to constantly get nutrients into it and be most efficient in helping you achieve your goals is…well, ridiculous. Think of it this way, it actually would take you a round of some strong effort to put yourself in a muscle-wasting state.
I have an idea, split that large meal up into a small one and add a protein shake or a few meal bars to the equation and now all is right with the world, right?
Where is it going to get this fat from when all of these calories will be used in order to maintain the state you’re in? If I’m trying to lose fat and my maintenance is 2400 calories for the day, if I have one meal consisting of 2000 calories and nothing else for a whole day, my body will be in a caloric deficit and over time I will lose some weight.
When you have 5 meals a day, you tend to eat in small amount and also your hunger pangs are taken care of. Most people think that if they want to lose weight, they should just eat less and the weight will come off.
Basically, when there are long gaps between meals, your body moves from a fat burning mode to a fat preservation mode. It’s important to have breakfast for sure and also important not too eat a lot at night. However, whether you eat 400 calories 6 times or 800 calories 3 times, 5-10% of that used for digestion comes out to the same amount at the end of the day.
The point that’s important to get out of this is that eating those 6 meals a day is not responsible for any claimed benefits described above, and your fitness goals will be achieved due to factors outside of the amount of meals you eat a day.
Consuming three meals will lead to release of sugar into blood in large amounts and later blood is deprived of sugar for another 4-5hours. I have realised that my 1 meal in the morning ensures that i have energy at the gym during my morning sessions, and i go through out the day not feeling hungry, i also find it easy to wake up the following day due to hunger, no more snooze button. And you should always be eating at least 3 balanced meals a day – don’t ever skip breakfast! Increasing the number of times you eat to bring out the thermic effect won’t change anything when the total caloric intake is the same. Calories are your #1 priority, and if you know your maintenance you can achieve your goals whichever way you’d like to eat. This sudden rise and fall in the sugar levels in blood leads to many problems like fatigue. This eventually causes a decrease in your lean muscle mass, which actually slows down your metabolism, and makes your body fat percentage goes up. My goal is to lose at least 20lbs of fat from my stomach area and tone my arms, need a 6pack, legs, butt etc. Again, your body will not manufacture calories from thin air to make up the difference, it doesn’t work that way.
For some eating 6 meals a day is perfect because it keeps them from overeating, for others eating that amount of times a day will cause them to overeat. The choice of meal frequency is up to you, just know that that frequency is not going to magically aid you or hurt you. Let’s break this down by looking at the usual claims made to support this concept of constant eating. Click Here to lose weight (burn fat) and build muscle at the same time but… Start here If you're extremely overweight.




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