Myth 9: Frequent Small Meals Boost Metabolism
Another common myth states eating many small meals frequently throughout the day stokes your metabolic fire to burn more calories. However, research does not validate the idea that nibbling versus gorging impacts metabolism or weight.
The thermic effect of food (TEF) is the energy cost to digest, absorb, and metabolize nutrients. Research shows TEF totals about 10% of calories whether you eat 3 large meals or 6 smaller meals. Meal frequency does not meaningfully change TEF or metabolism.
Your total daily energy burn is more dependent on your overall activity levels, basal metabolic rate, and macros than meal frequency. Whether you eat 2 or 6 times per day does not impact the total calories you expend after 24 hours. It’s overall daily balance that matters.
Eating too frequently can actually backfire by causing insulin levels to remain constantly elevated. Fasting periods allow insulin to fully drop between meals. For metabolic health, focus on eating only when truly hungry rather than snacking all day long.
