Does eating meals and snacks impact body composition differently than eating only meals?
Overview
- What did they test? The researchers tested the impact of consuming three meals per day vs. three meals and three snacks per day on body weight and body composition in overweight women.
- What did they find? Both groups lost similar amounts of weight, but participants who ate three meals and three snacks per day lost a slightly higher amount of their total body fat and body fat percentage and also retained more muscle mass compared to the group who only ate three meals.
- What does it mean for you? Studies examining the impact of eating frequency on weight loss have been mixed, with most showing no impact. The findings of this study suggests that eating more frequently and including snacks in your routine may have some advantages for enhancing fat loss.
This is in conflict with studies that have shown body composition benefits to eating less frequently. As a result, there isn’t compelling evidence that eating more or less frequently impacts body composition in a meaningful way and eating frequency should be chosen based on personal preference and circumstances.
What’s The Problem?
Purpose
There is quite a bit of debate about the role of eating frequency on body composition outcomes. Some studies suggest eating less frequently may have a positive impact on body composition 1, while others suggest that eating more frequently may have benefits 2.
Eating less frequently may help to reduce energy intake, but the research on this topic is inconclusive 1 while studies examining the role of protein consumption on body composition show that more frequent protein feedings do help to preserve muscle mass 2.
Currently, there is not enough evidence to determine if meal frequency impacts body composition in any meaningful way due to inconsistencies in the design of previous research studies. Therefore, the purpose of this study was to determine if there are any differences in body composition between women eating 3 meals per day vs. those eating 3 meals and 3 snacks per day while following an energy restricted diet.
