Eating frequency (EF) is an understudied topic that focuses on the total number of eating occasions per day and their relationship to health. Current dietary guidelines provide recommendations for energy and nutrient intake to improve health and prevent disease. However, no evidence-based recommendations for EF have been established. In a recent study, scientists examined the effects of high or low EF on appetite and inflammatory biomarkers.
Overview
- What did they test? The authors conducted a randomized, crossover study that explored the effects of high (6 meals/d) vs low (3 meals/d) EF on appetite and inflammatory biomarkers in healthy males and females with normal to obese body mass index (BMI).
- What did they find? There was no significant effect of high EF compared to low EF on appetite or inflammation biomarkers.
- What does it mean for you? For those looking to optimize their diet for better health or weight management, this research suggests that the frequency of meals might not be as critical as previously believed.
What’s the problem?
Purpose
In the world of nutrition and dieting, meal frequency has been a hot topic for years. Some people swear by eating small, frequent meals throughout the day to keep hunger at bay and boost metabolism, while others advocate for fewer, larger meals. Current dietary guidelines provide recommendations for energy and nutrient intake to improve health and prevent disease. However, no evidence-based recommendations for EF have been established. Some studies support the health benefits of small, frequent meals by showing that higher EF might improve the regulation of metabolic processes, including glycemic control, lipid metabolism, and energy expenditure compared with consuming fewer, larger meals 1. On the other hand, research has shown that lower EF may have unfavorable effects on lipid profiles 2.
There are various hormones involved in appetite regulation. However, we don't have much information on how eating frequency impacts important hormones like ghrelin, leptin, adiponectin, and CRP, which are involved in appetite and inflammation. Therefore, the current study utilized a randomized crossover design to examine the effects of high compared with low EF on metabolic responses in appetite regulators and inflammation biomarkers.
Hypothesis
The authors hypothesized that compared with high EF, low EF may improve appetite regulation and inflammation biomarkers.
What Did They Test and How?
Participants
Study participants were normal (BMI 18.5–25 kg/m2), overweight (BMI 27.9–29.9 kg/m2), and obese (BMI 30–40 kg/m2), but otherwise healthy adult males and females living in Seattle, United States. Participants were recruited using print, radio, and digital ads.
Individuals who 1) had a physician-diagnosed medical condition requiring dietary modification (e.g., cardiovascular disease, diabetes mellitus); 2) were pregnant, breastfeeding, or planned to become pregnant during the study period; 3) had a BMI <18.5 (excluded because of potential underlying disease), 25.0–27.9 (excluded to ensure sufficient adiposity contrast, which was an exploratory part of the study), or >40 kg/m2 (excluded due to high possibility of underlying metabolic dysfunction); 4) had a history of eating disorder or restrained eating; 5) used prescription or over-the-counter medications that would interfere with the accuracy of endpoint biomarkers or self-reported appetite; 6) used tobacco or marijuana (recreational or medical); 7) consumed three alcoholic drinks per day; and 8) had any other conditions that would preclude successful completion of the protocol were excluded from the study.
