Background

The literature assessing meal frequency and obesity is mixed. Some studies suggest that small, frequent meals enhance fat loss,[1][2] while others indicate that reduced meal frequency may decrease energy intake.[3][4]

The study

The authors conducted a systematic review and network meta-analysis of RCTs to assess the effect of meal frequency on body weight, waist circumference, fat mass, and energy intake. All 22 studies utilized isocaloric comparisons between groups, and assessed 647 participants total.

The results

Two meals per day slightly reduced body weight and waist circumference, compared to six meals per day. There were no other effects of meal frequency.

Note

Most of the included studies were of short duration, and it’s unclear whether the effects observed are clinically meaningful.

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This Study Summary was published on December 7, 2020.

References

  1. ^Yunsheng Ma, Elizabeth R Bertone, Edward J Stanek 3rd, George W Reed, James R Hebert, Nancy L Cohen, Philip A Merriam, Ira S OckeneAssociation between eating patterns and obesity in a free-living US adult populationAm J Epidemiol.(2003 Jul 1)
  2. ^Isabel Holmbäck, Ulrika Ericson, Bo Gullberg, Elisabet WirfältA high eating frequency is associated with an overall healthy lifestyle in middle-aged men and women and reduced likelihood of general and central obesity in menBr J Nutr.(2010 Oct)
  3. ^Sievert K, Hussain SM, Page MJ, Wang Y, Hughes HJ, Malek M, Cicuttini FMEffect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trialsBMJ.(2019 Jan 30)
  4. ^Ohkawara K, Cornier MA, Kohrt WM, Melanson ELEffects of increased meal frequency on fat oxidation and perceived hungerObesity (Silver Spring).(2013 Feb)