On today’s episode of Live Lean TV, I’m answering the question, how many meals a day should I eat to lose weight?
In addition to this, let’s talk about snacks.
More specifically, will snacking make you gain weight or do snacks help you lose weight?
It’s no secret that the world of nutrition is a confusing place.
There are so many conflicting studies and opinions on:
The concept of snacking is no different.
I recently read an abstract of a study on snacking.
The study analyzed a group of participants to see if snacking throughout the day lowered or increased overall calorie consumption for the day.
The results showed people who snacked throughout the day, still ate the same amount of calories during their main meals, when compared to the days when they didn’t snack.
In other words, snacking didn’t lower or maintain calorie consumption, it actually increased it.
I’ll discuss why this may be the case, in just a bit.
But first, I’m often asked the following question.
How many meals and snacks should I have a day to lose weight?
My answer, like you’ve heard me say so many times is, it depends.
When it comes to weight loss, the main factor that is more important than quantity of meals, is quality of meals.
The most important factor for losing weight is your:
The macronutrient breakdown simply takes into account the percentages of where the calories from, based on:
If you are in a calorie deficit, you are going to lose weight.
However, if you are consuming more calories than you are burning, you are going to gain weight.
This is true, regardless of if you eat 3 smaller meals and 2 snacks in a day, or 3 larger meals and no snacks in a day.
In addition to this, when your calories are coming from high sugary processed foods, your hormones are going to be a mess.
This means your fat storing switch will stay on.
Let’s talk about the pros and cons of snacking.
The pros of snacking includes the following.
These are all positives for snacking.
The negatives of snacking includes the following:
Snacking is a personal thing.
Some people are disciplined with snacking, meaning they will prepare properly portioned healthy snacks.
This means they are in control the quality and the quantity of what they’re eating.
When done correctly, snacking can:
However let’s be real.
Unfortunately, many people lack the preparation and willpower, thus they have no control when it comes to snacking.
The amount of calories from these unhealthy snacks essentially turns them into meals, thus they eat more calories than what they need.
These excess calories from snacks then end up turning into fat.
This is why snacking, when done incorrectly, makes you gain weight.
When snacks are not properly prepared or controlled:
If this sounds like you, I would suggest you avoid snacks, and stick to 3 bigger meals a day.
However, if you’re more organized, determined, and prepared, try adding 2-3 healthy, prepared, and portioned snacks.
This will then lower the quantity and size of your regular meals.
It’s up to you to decide what works best for you and your lifestyle.
If you’re looking for healthy snack ideas that will keep you full until your next meal, check out our Team Live Lean Inner Circle Members site.
We’d love to help show you how to put together low carbohydrate meals and snacks, that are high in protein and healthy fat.
You’ll get access to our weekly meal plans, which include cooking lesson recipe videos for every meal and snack.
To date, we have almost 200 exclusive recipe videos that only our members have access to.
We’d love to have you join our inner circle family and get you your best body yet.
Go join all the other Live Leaners at Team Live Lean.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.