Six small meals are better than three big ones for weight loss and wellbeing

Many of us grew up eating three 'square' meals a day: breakfast, lunch and dinner. But there is increasing scientific evidence that it is preferable to eat several small meals a day, rather than three large ones.

A Canadian study observed two groups of individuals. One group followed an ordinary three-meals-a-day diet, while the second group had to eat several small meals throughout the day. Both groups were given the same amount of calories to consume. At the end of the study, individuals in the second group had lost considerable more weight, while showing lower LDL cholesterol levels (the 'bad' cholesterol that clogs up your arteries). Blood sugar levels were also lower and more stable in the second group.

Weight loss plans can be daunting because of all the restrictions they involve. But if you're allowed to 'refuel' more often, it means more opportunities to look forward to eating something, as well as sustained energy throughout your day. You're less likely to be hungry, while avoiding energy dips and cravings. You feel more satisfied and more secure, knowing that you can eat many times during the day and won't have to wait too long for your next meal.

Eating alone increases your metabolic rate: this is the 'thermic' effect of food. You will lose weight more easily if you spread your calories throughout the day rather than grouping them into three big meals. With smaller quantities of food, your stomach tends to shrink and you will be satisfied sooner. Large meals are unhealthy as they are followed by a spike in blood sugar and insulin, followed by a low mid-morning or mid-afternoon.

When you have a small meal in front of you, your instinct tells you to eat it slowly, in order to make it last longer. You tend to enjoy it more, savouring every mouthful. You automatically increase your chewing time and appreciate your food better. This helps your digestive system, while enabling your brain to register the feeling of fullness.

Mindless snacking can be detrimental: chips, lollies, chocolates and sugary biscuits will not assist your quest for better health! Plan your meals carefully. Fill your fridge with fruit and vegetables, or start growing them yourself. Fruit and vegetables are your staple items. A banana or an apple make perfect snacks. Also include whole grains, legumes, seeds and nuts in your diet. By following these guidelines, you will soon enjoy a new healthy body and clear thinking mind.

With much love and encouragement,

Bella