Healthy Living

Is 5 Meals A Day Better For Weight Loss?

If you’re trying to lose weight then you’re probably trying to reduce how many calories you eat in a day. Reducing the amount of food you eat seems like a surefire way to reduce your calories, but what if we were to say that eating 5 meals a day is better for weight loss than eating fewer meals?

Often times when we eat three “square” meals a day, they’re not so square. Most of us will have one or two ‘sparse’ meals, leaving the remaining meal (usually dinner!) to be a bit bigger. That means that the larger meal is usually really heavy in calories as you fill up on the food you denied yourself earlier. This often leads to overeating and eating more calories than you would with smaller, balanced meals.

So what’s the solution? Eating smaller meals more often!

Why Is 5 Meals A Day Better For Weight Loss

Woman with energy running for exercise.1. Keeps Energy Levels Stable

When we eat only a couple of bigger meals every day, we flood our systems with large amounts of calories all at once. Consuming higher amounts of calories at one time can spike our blood sugar. And blood sugar spikes lead to blood sugar crashes… which lead to hunger, fatigue, and cravings.

Eating the right foods at regular intervals should stabilize your blood sugar levels, allowing you to avoid spikes that come from huge, carb-heavy meals and sugary snacks. By avoiding these spikes and crashes you can keep a stable level of energy and avoid the hunger danger zone where you’re likely to eat junk.

kami holding a shake leaning gleefully in a doorframe 2. Naturally Decreases Your Calorie Intake

We don’t only tend to overestimate our food needs when we’re really hungry. Researchers from Yale and University of Southern California also discovered that we’re more likely to want fatty, salty, and sugary foods when we feel like we’re “starving.”

By eating five small meals a day, you’re able to avoid extreme hunger and stay in control of what and how much you eat. You avoid the hunger “danger zone” that causes you to eat junk, because you never become starving-hungry. You can eat fewer calories while still feeling satisfied! A great option for a low-calorie, delicious meal is IdealShake.


confident women performing yoga moves in a beautiful city park3. Gives You Confidence

When our mental and physical energy dip after going too long between meals, we have nothing to fuel our willpower, so we’re even more likely to give in to foods that aren’t on our plan. It takes a lot of focus and determination to eat healthy throughout the day! Hunger makes it even harder.

Neuroscientists have found that staying satiated helps keep our self-regulation activated. One positive accomplishment leads to another, and we end up feeling better about ourselves. More confident, happier, and more capable of reaching our goals.


4. Improves Your Routine

Increasing your meal frequency puts you in a position to think ahead and ensure you aren’t at the mercy of fast foods or convenience foods when you’re hungry. You can make a thoughtful choice about what to eat, and you can enjoy the willpower to follow through with your plan because you’re not ravenous!

If you only plan to eat two or three meals a day, you risk becoming unexpectedly hungry between meals without anything healthy to fall back on. At that point you might end up turning to the vending machine for help.

Once you get into a five-meals-a-day routine, you’ll find yourself prepared to conquer hunger in a healthy way.

Don’t think you have time to squeeze in extra meals throughout the day? IdealShake is super easy to prepare. Just mix a scoop of IdealShake with 8 oz. of water and you have a tasty meal ready to go.

You can also carry healthy snacks in your bag or your car, like IdealBars or some IdealBoost to beat cravings.

Kami Price

Kami Price

Head Trainer & Nutritionist

Kami Price is the Head Trainer for IdealShape. She is a NASM Certified Personal Trainer, a Pn.1 Certified Nutrition Coach, and Certified Yoga Instructor. Kami has been in the fitness world for over 10 years and prior to joining IdealShape owned one of the biggest private gyms in Utah.

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