By Emily Saunders

Do a quick search and you will find hundreds of opinions about optimal meal frequency and timing (2 meals, 3 meals, 4 meals, 5 meals, 6 meals?) that it’s no wonder one of the most common questions we’re asked is:  “How many times per day should I eat?”.   Know why it’s so controversial?  Because there really isn’t a “RIGHT” answer.

The reason meal timing is so important comes down to balancing hormones.  When hunger, energy and cravings are balanced and we are achieving results then we are doing what’s right for our bodies.  This might be 3 meals per day or it might be 6.

Personally, I used to eat 6 times per day before becoming a Mom – I was exercising more frequently and for longer duration.  Then as a new Mom I ate 5 or 6 times per day, including once when I was up at night feeding- I was hungry and my body needed it.  Now I eat four times per day.  It works with my schedule and I eat bigger meals so that I don’t have to eat as often while juggling the demands of Motherhood.  I don’t usually have time for a morning snack so I eat a bigger breakfast, a huge lunch, a small afternoon snack and a protein and veggie packed dinner.  It works because my hunger, energy and cravings are all stabilized and I can maintain my physique.

I’m NOT telling you that 4 meals per day is optimal, it’s just what works for me in this season of life.

Here are some tips to get started:

1.  Eat your first meal comprised of protein, complex carbohydrates or fruit, a bit of fat, and unlimited veggies within one hour of rising.  This will help kick start your metabolism and provide a good balance of nutrients to start your day.  A good example is 2 eggs scambled with kale and 1/4 cup oatbran made with blueberries.

2.  Pay attention to hunger, energy and cravings starting around 2 hours after your meal.   As soon as a healthy meal or snack sounds appealing it’s time to eat.  This may be 2.5 to 4.5 hours later depending on your body.  It can also change based on your cycle, your wake up time, and your exercise routine.  For example, it’s very normal to feel more hungry on “leg day” than “arm day”.

3.  Follow this sequence throughout the day.  Be cautious at night or other vulnerable times that you’re not mistaking hunger for boredom or other emotions.

4.  Listen to your body.  Experiment.  Live on the edge.  If what you’re doing is leaving you feeling unbalanced then add a meal or add volume to your existing meals.

Things to Consider:

1.  Does your schedule allow you to eat 5 or 6 times per day or does this just become stressful or cause you to skip tons of meals?  Do you loathe following this kind of schedule?  If so then 3 or 4 meals is probably ideal.

2.  Does eating 3 meals per day leave you ravenous when meal time approaches?  If so then 4 or 5 meal is probably better suited for you.

3.  Do you have blood sugar swings despite eating well balanced meals?  If so then 5 or 6 meals is probably best for you.

4.  Do you get better results while feeling well balanced if you have a 12 hour nightly fast?  If so then 3 bigger meals might be best for you.

What Not to Do:

1.  Eat fewer meals per day because you’ll be eating fewer calories. This is a diet and it won’t end pretty.  Additionally too much time between meals will make your hormones go crazy and might cause your body to store fat or at least slow down burning fat.

2.  Shove food in your face when you’re still feeling full from your last meal because it’s “time” to eat.  Every day does not have to be exactly the same.  This takes practice and mindfulness.   If you have no interest in eating then don’t eat.

3.  Obsess over what’s “optimal” to the point that you’re causing yourself stress.  Stress over food/meals/eating/exercise etc. will leave you unfulfilled and your results will suffer.

We would love to hear from you!  Post on our Facebook page and let us know how many meals per day you eat for optimal energy and results!