It is often said that six small meals in a day are better than three or four regular meals. It enables proactive weight management and is even considered healthy by medical experts. Following are the five major benefits of eating six small meals a day:-
1. Improved Metabolism
Six small meals per day can impact metabolism in several ways. Regular, smaller meals can help regulate insulin which, in turn, improves metabolism. Increased frequency of eating increases the body’s energy expenditure, and boosts metabolism. Our bodies use calories to digest and process food once we eat. Smaller meals helps burn more calories during the day. A balanced diet with enough protein, fibre, healthy fats, and other nutrients will improve metabolism and help shape a better body. Improved Metabolism is also helpful in getting a good night’s sleep and also in weight reduction.
2. Better Satiety
Satiety is the feeling of fullness and satisfaction after eating. The hormones that regulate our appetite control how satisfied we feel after eating. In many ways, eating six small meals per day can increase satiety. Six meals per day regulates appetite hormones like Ghrelin and Leptin. It also tells your brain when you are full or hungry. Regular eating can help prevent excessive hunger, which can lead to weight loss and better control of blood sugar. A balanced diet with protein, fiber and healthy fats can promote satiety
3. Stabilized Blood Sugar Levels
Six small meals per day can help stabilize blood sugar levels. Regular, smaller meals can help control insulin production and prevent crashes and spikes. Consuming fiber and protein at every meal reduces glucose release and regulates blood sugar levels. Regular small meals regulate insulin production and prevent low blood sugar and an unhealthy appetite.
4. Prevents Overeating
Six small meals per day helps in avoiding overeating. They regulate appetite and promote feelings of fullness and satisfaction. A large meal can cause a rapid rise in blood sugar followed by a drop. This triggers hunger pangs and makes it easier to crave for unhealthy foods. Eating smaller meals more often will reduce cravings and decrease the risk of overeating. In addition, fiber and protein can be added to each meal to promote fullness and satisfaction. This will prevent you from overeating. Spreading our food intake throughout the day will help us avoid becoming too hungry, and decrease the likelihood of snacking or binging on unhealthy foods.
5. Better Digestion
Six small meals per day can have a positive impact on digestion. This will support a healthy digestive system and reduce discomfort. Smaller, more frequent meals can regulate digestion and decrease the burden on the digestive system. This will prevent common digestive problems such as constipation, bloating, and acid reflux. A balanced diet that includes adequate fiber, protein, healthy fats, and other nutrients will promote healthy digestion. Fiber, for instance, is good for healthy bowel movements. It also reduces constipation risk. Smaller meals allow the body to produce the enzymes and digestive juices necessary to properly digest food. This can increase nutrient absorption, and decrease the risk of digestive discomfort.
