It is commonly believed that meal frequency is an important variable for losing fat.

At one end of the spectrum, you must eat regularly to “stoke the metabolic furnace”. Smaller, more frequent meals are supposedly the key to raising your metabolism.

On the other end of the spectrum, intermittent fasting or OMAD (one meal a day) diets appear to be increasingly popular.

What does the research actually say about meal frequency?

Do smaller more frequent meals raise your metabolism?

Is the key to losing body fat faster, to reduce your meal frequency?

Let’s discuss.

– A high eating frequency is associated with an overall healthy lifestyle in middle-aged men and women and reduced likelihood of general and central obesity in men
– Association between Eating Patterns and Obesity in a Free-living US Adult Population
– Effects of Increased Meal Frequency on Fat Oxidation and Perceived Hunger
– Effects of Meal Frequency on Metabolic Profiles and Substrate Partitioning in Lean Healthy Males
– Weight Loss and Frequency of Feeding
– Meal Frequency and Weight Reduction of Young Women
– Effects of meal frequency on weight loss and body composition: a meta-analysis
– Impact of Meal Frequency on Anthropometric Outcomes: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials

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