Dr. John Day, Cardiologist

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5 Ways Snacking and Frequent Meals Cause Weight Gain

Many popular “health books” and internet sites claim that snacking and frequent small meals will boost your metabolism and help with weight loss.  Does snacking and frequent meals cause weight gain or weight loss?

Jeff’s Experience

Jeff struggled with weight issues his entire life.  He also wanted to get off his blood pressure and arrhythmia medications.  At the advice of a friend, he got a physical trainer at the gym in January.

His trainer told him that eating six small meals a day would keep his hunger away, boost his metabolism, and allow him to lose weight.  Jeff eagerly tried this new approach.

“How did it go?” I asked.

“I did what he told me to do.  Instead of three big meals I ate six small meals but the weight didn’t come off.  To be honest, I have gained five pounds in the last two months.”

While frequent small meals didn’t work for Jeff, I have seen it help other patients.  Could it work for you?  Let’s review the science.

94% of Americans Snack

Snacking has become part of our culture.  According to the Snacking Motivations and Attitudes U.S. 2015 study, 94% of Americans snack.  I am one of them.

Based on our research of people living in China’s Longevity Village, people did not snack or eat frequent small meals.  In fact, most of the centenarians we interviewed ate two or three meals each day without any snacking.

Their daily “feeding window” was compressed to 10 hours for those eating three meals daily and six hours for those eating two meals daily.  This means that they went the other 14-18 hours each day without anything to eat.  This is what we now call “intermittent fasting.”

5 Ways Snacking and Frequent Meals Cause Weight Gain

Why do so many people gain weight with snacking or frequent small meals?  Below are 5 ways snacking and frequent meals may cause weight gain.

I should point out that some of my patients have lost considerable weight by eating six small meals a day.  With this approach, you have to make sure that the six small meals consist of the right foods and don’t start becoming larger meals.

1. You End Up Eating More

Americans now get one third of all their calories from snacking.  Based on a recent study, Americans are now eating 15 hours a day.  It is one long, continuous meal.

In this study, researchers found that anything eaten after 6:36 pm was simply more calories than their body needed for the day.  Based on the benefits of intermittent fasting, these researchers then allowed study participants to eat anything they wanted, but just limit this daily feeding window to 10 t0 11 hours.

Remarkably, researchers found that even though they could eat anything they wanted, their daily calorie consumption went down by 20% when limited to a 10-11 hour feeding window.  They also found that they lost a lot of weight, had more energy, less hunger, and slept much better at night.

2. Metabolism is Not Increased by Snacking or Frequent Meals

Despite popular belief, metabolism is not increased by snacking or frequent small meals.  When this question has been put to the test in medical studies, it turns out to be yet another weight loss myth.

Indeed, in a review of all medical studies published on snacking, frequent small meals, and metabolism, researchers concluded that there was no change in metabolism.

Of course, I should point out that these studies were “averages” of many people.  I know that there are some people who definitely do better with frequent small meals.  To find out if you are one of these people, closely monitor yourself.

3. Snackers Eat Alone

Not only have we become a nation of snackers, studies show that we also enjoy snacking alone.  Eating with others helps you to eat better.

For example, there are many studies showing that family meals help in maintaining a healthy weight.  Unless your family or friends are encouraging you to eat junk, regular meals with others may help significantly with nutrition and weight loss.

4. Snacks and Frequent Small Meals Are Often Unhealthy

According to the Nielsen Report, below are the top 7 snack choices enjoyed by Americans:

1. Chips

2. Chocolate

3. Cheese

4. Cookies

5. Fruit

6. Bread

7. Crackers

Of the top seven snacks enjoyed by Americans, only fruit has been shown to prevent weight gain.  Indeed, studies show that snackers, and people who eat frequent small meals, often end up eating less nutritious foods.

5. Always Hungry

Despite claims to the opposite, many snackers and frequent small meal eaters never feel satiated.  Medical studies support this finding.

I know that I am this way.  Snacking doesn’t fill me up.  I continue to feel hungry until I enjoy a satisfying meal.

How to Snack Right

For those who need or want to snack, there is hope.  Snacking can be incredibly nutritious and filling if done right.

It starts each day with breakfast.  For many of my patients, once they eliminate added sugars and refined carbohydrates, most no longer need to snack.

For example, when you replace the bagel, fruit juice, breakfast cereal, “energy bar,” granola, or instant oatmeal  with real food, most people feel full until lunch time.  I have found that for me, some nut butter on Ezekiel Bread, a few dark chocolate almonds, fruit, and a salad keeps me full until lunch.

When counseling patients on snacks, here are my three recommendations.

1. If hungry, eat more vegetables.

There is no limit to the number of vegetable snacks you can have each day.  The more the better.

2. Eat a fruit.

Studies show that the most filling fruit are berries and apples.

3. Have a handful of nuts or seeds.

When it comes to nuts and seeds, some moderation is needed.  This is why I recommend just a handful as a single snack.  I have seen many patients gain weight by eating endless quantities of nuts and seeds.

Take Home Message

Eating all day long doesn’t boost metabolism.  When it comes to eating and metabolism, everyone is different.  The key is to find out what works for you and then do it.

I still snack.  I find that my body is ready for dinner somewhere around 5 pm.  The problem is that I am often still in surgery or seeing patients at 5 pm.  I need that healthy snack to keep me going until I can enjoy a family dinner later in the evening.

Does snacking or frequent small meals work for you?  Please share your experiences below.  As always, I will do my best to answer every question posted in the comments section below.