Why should we eat smaller meals more often?

Research shows that eating smaller meals more often is more effective than eating more frequent meals when it comes to promoting muscle growth and reducing body fat. Eating six or more meals a day allows your body to digest food more efficiently, which allows you to consume more protein and other important nutrients. Of course, what needs to be explained here is that each meal of multiple meals should be small.

Eating every three hours can make your nutrient supply smoother and more adequate. Doing this will also make your stomach smaller and tighter, reducing the risk of body fat storage and encouraging you to develop healthier eating habits that allow you to consume more dietary fiber, fruits and vegetables, as well as protein and water.

First meal: 7 o’clock (breakfast)

Carbohydrates: A steamed bun, bread, or noodles can be used (the amount is slightly larger)

Protein: one cup of protein powder or 2 egg whites

Vegetables and fruits: a banana or an apple

Nuts: 2 walnuts

Nutritional supplements: Centrum Vitamin C tablet

Second meal: 10 o’clock (additional meal)

Carbohydrates: a slice of bread

Protein: one egg white

Vegetables and fruits: a banana or kiwi

The third meal: 13:00 (lunch)

Carbohydrates: A large bowl of rice, noodles or dumplings, or rice noodles are all acceptable

Protein: liver, beef, fish, chicken, tofu, and seafood (any choice)

Vegetables: daylily, kelp, mushrooms, cauliflower, bean sprouts, spinach (choose any)

Lipid nuts: 10 cashew nuts

The fourth meal: 16:00 (before exercise)

Carbohydrates: a slice of bread

Fruit: a banana or orange

The fifth meal: 17:00 (after exercise)

Protein: 1-2 scoops of whey protein powder or 3-4 egg whites.

The sixth meal: 19:00 (dinner)

Carbohydrates: A large bowl of rice or noodles is acceptable

Protein: Beef, fish, chicken, tofu, seafood are all acceptable (preferably stewed or steamed)

Vegetables: Daylily, kelp, mushrooms, cauliflower, bean sprouts, spinach (choose any)

Lipid nuts: 2 walnuts

Seventh meal: 22:00 (additional meal)

Carbohydrates: a piece of bread (you don’t need to add carbohydrates if you are obese)

Protein: one egg white

Fruit: a banana or kiwi