You’ve probably heard the buzz: eating smaller, more frequent meals—say, 4 to 5 per day—is better than just having two or three big ones.
But have you ever stopped to consider why that might be the case?
Here are four key reasons to rethink the two-meal-a-day approach:
1. It’s tough to get enough calories in just two sittings.
Packing all your day’s nutritional needs into just two meals is no easy task. Chances are, you’re either falling short of your caloric needs or ending up feeling uncomfortably full. Either way, it’s not doing your metabolism—or your muscle gains—any favours.
2. It can wreak havoc on your energy levels.
Spacing your meals out throughout the day gives your body a steady stream of fuel, helping you stay sharp, energized, and ready to tackle workouts. On the flip side, when you go hours without eating, your body turns to stored glycogen, fat, or even muscle for energy—leaving you feeling tired, sluggish, or even dizzy. Not ideal before a training session.
3. Your digestion and nutrient absorption could take a hit.
Overloading your digestive system with large meals can lead to bloating, discomfort, and subpar nutrient absorption. When your body is overwhelmed, it struggles to efficiently take in all the essential vitamins and minerals—meaning you might not be getting everything you think you are from your food.
4. It can stall your progress with muscle gain, fat loss, and recovery.
Going too long between meals can put your body into a state where it starts breaking down muscle for energy—slowing your metabolism and making it harder to recover or see the results you’re working for. Over time, this could lead to muscle loss and potentially even fat gain.
While hunger cues are helpful, they’re not always reliable—especially if your eating habits have trained your body to ignore them. Staying educated and proactive about your nutrition is key to helping your body thrive, not just get by.
Of course, nutrition is highly individual. What works for one person won’t necessarily work for another. But if you’ve been struggling with energy dips, slow recovery, or stalled progress, adjusting your meal frequency might be worth exploring.
Want help figuring out what’s right for you?
Book a 15-minute No Snack Intro with one of our registered dietitians and get started on a plan that supports your body, goals, and lifestyle.
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