Adherence
Increasing eating frequency (grazing) during a behavioral weight loss intervention significantly reduces self-reported hunger compared to limiting intake to three meals, but does not result in greater reductions in energy intake or BMI.
If you are trying to lose weight, eating more frequently (grazing) might help you feel less hungry, but it won't necessarily help you lose more weight than eating three structured meals. Since both approaches resulted in similar weight loss and energy intake, choose the pattern that you can stick to consistently without feeling deprived or overwhelmed by constant eating.
Grazing reported a significant reduction in hunger from 0 to 6 months... There were no significant differences in energy intake or BMI between the groups.
Why this rating
Pilot randomized controlled trial with small sample size (n=51) and short duration (6 months), limiting statistical power to detect differences in energy intake.
Source
Effects of Manipulating Eating Frequency During a Behavioral Weight Loss Intervention: A Pilot Randomized Controlled Trial
Jessica L. Bachman et al. · Obesity · 2011
DOI 10.1038/oby.2011.360
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →