the best diet strategy to combat obesity.
II. No One-Size-Fits-All Strategy
Some people enjoy eating small meals throughout the day, and others don’t have the time and/or don’t care to eat so frequently. The three meals in this study were calorie-controlled, which is what helps weight loss.
It was thought that eating small meals more frequently helps stabilize blood sugar and better controls appetite, but if those frequent meals aren’t appropriately portioned, this won’t work. So there isn’t a one-size-fits-all answer.
III. Unrealistic Expectations
A diet consisting of six meals throughout the day can be unrealistic to maintain considering people’s hectic lifestyles.
When you eat a more substantial meal, you get increased sensory stimulation because you have more food going through your mouth and you’re eating for a longer period of time, both of which help to promote feelings of satisfaction. Because we all know, when you’re not satisfied, you’ll stop.
It’s that feeling of accomplishment that drives the human body to push itself beyond its regular limits.
So be sure to create a staggered set of goals that you can accomplish one by one.
(BONUS TIP) A combination of lean protein and fiber at every meal is best. Meals consisting of a combination of fiber and protein will help keep you feeling full longer because they take the longest time to digest.
They also keep blood sugar levels stabilized and thus prevent drastic spikes and crashes in sugar levels that can ultimately lead to increased hunger, bingeing, and/or making poor choices at mealtimes.