You may have heard that eating smaller, more frequent meals is better for health or weight loss, but research shows mixed results regarding the number of meals you should eat in a day. Overall, diet quality and daily caloric intake seem to have more of an impact on health than the number of meals you eat in a day.

Jump to Key Takeaways.

How Does Meal Spacing Affect Metabolic Rate and Weight?

Metabolic rate is the amount of energy, or calories, your body uses during any given period of time. Some experts argue that increasing meal frequency increases metabolic rate, or burns more calories.

This theory partly relates to the thermic effect of food, or how many calories it takes the body to burn to digest food. Some suggest that eating more frequently keeps your metabolism going throughout the day, rather than just during two to three eating occasions.

However, research shows:

• Larger meals have a greater thermic effect: Some studies have found that larger meals actually increase the thermic effect of food, compared to frequent small meals.
• Eating fewer meals suppresses hunger better: Research suggests that reduced meal frequency suppresses hunger more efficiently than smaller, more frequent eating occasions.
• Eating fewer meals reduces weight gain: Reduced meal frequency may help prevent long-term weight gain.

How Does Meal Spacing Affect Blood Sugar Levels?

Another rationale some people use for eating smaller, more frequent meals is that they help keep blood sugar levels balanced. However, research in this area is mixed. For example:

• One study found that smaller, more frequent meals improved insulin sensitivity in people with polycystic ovary syndrome (PCOS) compared with fewer large meals. However, no significant difference was seen in blood sugar levels and HbA1c levels (average blood sugar levels for the past two to three months).
• Another study found that eating more meals per day was associated with an increased risk of type 2 diabetes in postmenopausal people compared with fewer meals per day.
• A 2024 systematic review and meta-analysis of previous studies found no clear association between meal frequency, HbA1c, and fasting blood sugar levels.

The time of day you eat your largest meal also seems important for blood sugar levels. Studies show that eating your biggest meal earlier in the day, such as at breakfast, may lower average daily blood sugar levels compared to eating your largest meal later in the day, such as at dinnertime.

Is Breakfast Really the Most Important Meal of the Day?

How important is breakfast? Studies show that people who regularly eat breakfast have:

However, breakfast composition is also important. Regularly eating a less nutritious breakfast (e.g., sugary cereal, pastries, or foods high in saturated fat, such as bacon and sausage) may not confer the same benefits. 

Instead, choose a breakfast high in protein, complex carbohydrates, fiber, and healthy fats to help fuel your morning and keep you feeling full.

Is Fasting Healthy?

Intermittent fasting is a popular diet trend for individuals looking to lose weight. Limiting the time of day during which you are allowed to eat will likely impact the number of meals you eat. 

Though intermittent fasting is not without controversy, some studies have shown potential beneficial outcomes for various aspects of health and medical conditions, including: 

Intermittent fasting is not always ideal for everyone, depending on individual or family schedules, people with certain health conditions, age, or pregnancy or lactation status. More long-term and larger studies are necessary to conclude whether intermittent fasting is beneficial for other aspects of health.

Is Snacking Between Meals OK?

If you prefer to eat smaller, more frequent meals throughout the day you might not feel the need to include additional snacks in your day. However, individuals who prefer fewer large meals may wonder if snacking is right for them.

Snacks can be a great option to help quell hunger, provide a boost of energy, and allow for an extra intake of beneficial nutrients. However, too much snacking or snacking on less nutritious foods can lead to unwanted weight gain or missing out on important nutrients.

If you choose to snack, here are some tips for better snacking:

• Plan your snacks in advance. That way, you are less likely to snack on ultra-processed foods or less healthful options. 
• Aim to include a fruit or vegetable in your snacks.
• Pair carbohydrates with a protein and/or fat source to balance blood sugar levels and help you feel full.
• Stay mindful of the calorie content of your snack—enough to satisfy you, but not so many it prevents you from eating your next meal or promotes unwanted weight gain.
• Limit or avoid foods or beverages high in added sugars or sodium.

What Meal Spacing Is Right for Me?

Personal preference, individual schedules, eating habits, and more all play a role in how many meals a day are best for you. Either way, it is important to include nutrient-dense foods in your day and stay mindful of overall daily caloric intake, regardless of how many meals you eat.

Certain populations may benefit from smaller, more frequent meals, including people who:

• Become full quickly
• Want/need to gain weight
• Have gastroparesis (delayed gastric emptying)
• Are experiencing gastrointestinal symptoms such as nausea, vomiting, or bloating

Three larger meals per day may benefit individuals who:

• Have a hard time with portion control
• Do not practice mindful eating
• Have busy schedules

Key Takeaways

• Eating more frequent, smaller meals does not seem to be more beneficial compared to fewer large meals in relation to metabolic rate, weight, and blood sugar management.
• Eating breakfast and having breakfast as your biggest meal of the day may benefit your health.
• The right number of meals per day for individuals varies depending on several factors, and overall diet quality and quantity in particular are important elements in determining their healthfulness for each person.