Eat six meals per day.  This is something that most people have probably heard at some point in their lives.  Most people, however, have little idea was to why they're supposed to eat six meals per day. Many are also concerned that the strategy will lead to increased weight gain.  (If done without a plan, this will certainly be the case.)

Before explaining the reason a person needs to eat six times per day I will tell you about a study done regarding this strategy.  The study took a large group of people and divided them into two equal halves.  The two equal halves were then put on an exercise program and given the same foods, in the same amounts, to eat.  The only difference between the two groups was the one group had to eat their food in two meals while the other group divided their food into six portions.  At the end of the program, the group that ate six times per day ended up gaining twice as much muscle and losing twice as much fat as the group that only ate two times per day.  This shows that you can improve your diet and efficiency by 100% by simply eating more frequently.

The reason that eating six times a day will help you to lose weight is that it helps keep your blood sugar more level.  When you only eat one or two times per day, you have a big spike upward in your blood sugar. Then, after your meal digests, there is a large drop-off in blood sugar levels.  During these drop-off periods, where your blood sugar is low, your body perceives itself to be starving.  (Your body does not realize that in our society most of us have access to food 24 hours a day.)  Your body instead, thinks it may be in for a long period without food.  The body transitions into starvation mode.  In starvation mode, the body hoards fat.  The reason for the conservation of fat and is that fat is the body's long-term energy source.  If there's going to be a long period without food the body wants to make sure there is as much energy in the reserve tank as possible.  If the body is conserving fat for fuel it must then burn something else for energy.  That energy comes from muscle.  The body will break down muscle to supply energy to meet its current demands.  The burning of muscle for fuel is especially bad for those wanting to lose weight.  One pound of muscle burns 35 calories per day, at rest.  If you lose too much muscle, your metabolism will be slowed down making it even easier to gain weight and harder to lose fat.

Keep in mind that when eating six times per day one still has to be conscientious about portion control.  The average male burns 2000 to 2200 calories per day. The average female burns 1800 to 2000 calories per day.  If, during your six meals, you exceed these caloric values, you will indeed gain weight.  If you consume less than these amounts and you employ eating six meals per day, you will be far more successful in your dieting outcomes.