by Donita Weddle

Created on: September 29, 2008   Last Updated: May 02, 2012

There are many nutritional experts who voice their opinions about when and how much to eat to diet effectively. Sometimes they agree, but oftentimes they don't. It's a confusing world for those who want to do it right, and opinions are just that - opinions. What does research say about the pros and cons of when to eat in order to diet effectively?

Three meals with three snacks

Pros: Your blood sugar level won't spike and dive, resulting in a more steady energy level throughout the day. Your metabolism stays revved up, burning more calories and aiding weight loss. You shouldn't feel hungry so will not be as tempted by off-limit foods. You are less likely to become obese, compared to other meal schedules.

Cons: Eating the right foods six times a day requires the ability to think ahead and takes more preparation than other arrangements, especially if you are on the go all day long. Cholesterol levels and blood pressure are typically lower than those eating one large meal a day.

Three meals with no snacks

Pros: Your blood sugar level won't drop as severely as it would if you eat only one big meal a day. Less food and preparation is required than 3 meals/day with snacks. Cholesterol levels and blood pressure typically stay lower than those eating only one large meal.

Cons: Blood sugar levels will drop between meals, as well as your metabolism. There is an increased chance that you will become hungry and eat off-limit foods between meals.

One big meal a day (breakfast)

Pros: Less forethought is required for this plan than eating 3 meals/day. Eating breakfast, big or small, results in better brain function and more energy. Cravings for calorie-dense foods later in the day may be eliminated.

Cons: More preparation is required in the morning, when things may be chaotic and harried. Weight loss is hindered because your metabolism isn't constant throughout the day. Blood sugar levels will decrease as the day wears on, resulting in fatigue and decreasing ability to concentrate. You will get hungry, and possibly more tempted to eat foods that are off-limits. Studies have shown that cholesterol and blood pressure is higher in one big meal a day eaters versus those who have three meals a day.

One big meal a day (lunch)

Pros: Less preparation is required than eating 3 meals/day. Depending on your situation, you may have more time to prepare and eat a large lunch than a large breakfast, or to eat it out.

Cons: Weight loss is hindered because your metabolism isn't constant. Blood sugar levels will vary. When blood sugar levels are low in the mornings and evenings, you won't have energy or think as well. You will be hungry more often, and possibly more tempted to eat things that are off limits. Cholesterol and blood pressure tends to increase compared to three-meal a day eaters. Studies show that blood sugar levels tend to be higher in the morning and there is a delayed response to insulin eating this way. You may crave calorie-dense foods if you skip breakfast.

In summary, calories, sugar, fat and carbohydrate contents, balanced meals, and the usual dietary considerations are still critical to both eating healthy and losing weight regardless of chosen meal times. Research does seem to demonstrate, however, that dieters would most benefit in the long run from eating three meals a day with snacks.

Maintaining stable blood sugar levels and keeping the metabolism steady are important factors in feeling good throughout the day, maintaining the ability to perform at your peak, and burning excess fat and calories.

Sources: www.marksdailyapple.com, www.goaskalice.com

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