Ask Dr. K: ‘Grazing’ could lead to eating more

DEAR DOCTOR K: Does eating several smaller meals throughout the day rather than three larger meals help with weight loss?

DEAR READER: We know that eating fewer calories is important to losing weight, but there is less agreement on the specifics. Are three meals a day best for weight loss? What about eating smaller amounts throughout the day, an approach known as “grazing”? Limited research suggests that people who graze may feel less hunger than people who eat three larger meals per day. But this does not translate into more effective weight loss.

So it appears that how often you eat does not affect weight loss. When deciding how often to eat, consider your lifestyle and when and how often you naturally tend to feel hungry. People have different patterns; not everyone suddenly gets hungry just before breakfast, lunch and dinner. Some people get hungry mid-morning or mid-afternoon as well.

Also consider the pros and cons of grazing. For example, if you eat more frequently, you are less likely to be hungry, and this should prevent overeating. On the other hand, if you eat throughout the day, you may be more likely to reach for food whether or not you are actually hungry. That surely happens to me when I work at home to write this column. I graze – a lot. It breaks up the intensity of writing.

Whatever schedule you choose, these tips should help you lose weight:

• Choose foods that satisfy hunger. Fruits, vegetables, whole grains and lean proteins fit the bill.

• Fill up on veggies. Fill half your plate with vegetables, which are high in fiber and nutrients and low in calories.

• Be mindful. Eat when you’re hungry, not when you’re bored. (And not, like me, to break up the intensity of work!)

• Avoid high-calorie beverages. Sodas and juice have a lot of calories but few nutrients.

• Replace high-calorie foods with healthier, low-calorie ones. For example, substitute one cup of pasta with a half-cup of pasta and a half-cup of broccoli.