A study published by Harvard Medical School looked into if there was a link between how frequently we eat and our weight.
A total of 51 participants were included in the study. The first half of the group ate three meals per day, while the second half ate roughly six times each day. Based on their weight loss goal, each participant was assigned an individual calorie allowance.
At the end of the trial, they discovered that both groups had lost weight. Surprisingly, there was no link between the frequency of meals and the participant’s capacity to lose weight.
Participants who ate six times a day, on the other hand, felt less hungry and satiated throughout the day. They also discovered that the participants’ food quality influenced their feelings of satisfaction in both groups. Those who ate meals with greater nutritional quality, such as whole grains, veggies, and lean proteins, felt more satisfied for longer periods of time.
So, what can have learnt from this research? Among the suggestions they provide are:
- Increase your intake of fruits, vegetables, whole grains, and lean protein foods to keep you full for longer.
- Replace high-calorie items like carbs and meat with high-nutrient foods like fruits and vegetables.
- Keep a food journal to keep track of what you consume.
- Make a meal plan so you don’t miss meals or become overly hungry. Avoid high-calorie liquids like soda and sweetened beverages.
- Join a community or enlist the help of others, such as a friend or family member, to make your lifestyle change social.
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