Should you eat 3 large meals or several mini-meals?
Focusing on the quality of food you consume is very important.
By Kimberly RodriguesJul 24, 2022
Though it is very common for many of us to have three large meals a day – breakfast, lunch, and dinner, many studies have implied that smaller, more frequent meals may help us burn extra calories, control our hunger pangs and lose weight. However, when it comes to the “optimal” meal frequency, there is a lot of confusing advice, reports the Headline.
While some experts suggest eating smaller, more frequent meals could prevent chronic disease and promote weight loss, some studies suggest that sticking to three larger meals may be more beneficial.
So, how many meals should we be eating, and how does meal frequency affect our health? According to Nutritious Life, recent intervention studies suggest that there is no significant difference between several small meals and three large ones – and there isn't a one-size-fits-all recommendation. Instead, you should choose the option that works best for you and your lifestyle.
If weight loss is your focus, it’s important to be aware of your portion sizes, informs Medical News Today. You will need to ensure you don’t overdo it with regard to your daily calorie needs and divide the calories among the number of meals you intend to consume in a day. For instance, if you need 1,800 calories a day and plan on eating six meals a day – each meal you eat should include only 300 calories.
Also, if your mini meals consist of foods that are ultra-processed your body may fall short of essential nutrients. Therefore, focusing on the quality of food you consume is very important.
Medical News Today reports, it is believed that those who eat at least three meals a day are more likely to have a better diet quality.
These people are more likely to have a greater intake of greens, vegetables, fruits, legumes, whole grains, and dairy. Additionally, they are also more likely to consume lesser added sugars and less sodium than those who have only two meals a day.
A persistent myth with regard to eating frequent smaller meals in comparison to fewer larger meals is that doing so increases metabolic rate. However, multiple studies cite that there is no significant effect on either metabolic rate or the amount of fat one loses.
Eating 3 meals a day of 800 calories reportedly causes the same thermic effect (when metabolism is slightly raised due to digestion) as eating 6 meals of 400 calories. There seems to be literally no difference, said a report in Healthline.
"Years ago, we all believed that you needed to eat multiple times a day to keep your metabolism stoked. ... You had to keep feeding the fire and keep the furnace burning. But that theory goes back and forth, and newer research is showing that it really doesn't slow metabolism if you're not eating multiple times a day," said Martha McKittrick, a registered dietitian in New York City, in an earlier report featured in CNN. Martha has reportedly provided weight-loss counseling for over 20 years.
The report in CNN also states that many studies suggest eating more frequently may offer benefits by reducing hunger and food consumption at meals eaten later on in the day.
One study comprising 2,700 women and men found that those who ate at least six times a day, consumed fewer calories, ate healthier foods, and also had a lower body mass index (BMI) than those who ate fewer than four times a day.
Studies have also shown that eating more meals a day positively influences cholesterol and insulin levels.
But though eating small frequent meals may have some positive health benefits, some other studies suggest that eating more often may not be optimal, and does not appear to significantly enhance metabolism or total calories burned, reported CNN.
David Levitsky, a professor of nutrition and psychology at Cornell University who has researched the topic of meal frequency and its effects on calorie intake is reported to have told CNN earlier, "It was thought that if you ate more frequently, the amount of calories you retain would go down, and more calories would be burned. But controlled experiments in humans show that there is no metabolic advantage to eating 12 smaller meals versus eating three or four meals per day, with the same total number of calories."
In fact, some research suggests that eating even fewer than three meals a day may be the best way to control calorie intake.
One study reportedly found that when breakfast was skipped, people consumed 400 fewer calories for the whole day, compared to when breakfast was consumed.
Medical News Today reports that a review published in Nutrition in Clinical Practice shows that certain people may benefit from eating six to 10 small, frequent meals. These include people who:
• are trying to gain weight
• experience early satiety
• have gastroparesis (a condition that affects digestion)
• have gastrointestinal symptoms such as nausea, vomiting, or bloating.
Also, people who may benefit from three larger meals a day include:
• Those who live busy lives and may not have time to plan and prepare several nutritious mini-meals a day.
• Those who tend not to eat mindfully
• Those who have difficulty practicing portion control
Therefore, it ultimately comes down to personal choice and what works best for you. Furthermore, one style may be more beneficial for you than the other, if you have certain health conditions. It would be best to ask your GP for advice if you plan to adopt any dietary changes.
FILE PHOTO: Bangladesh's former prime minister Sheikh Hasina addresses the media at a vandalized metro station in Mirpur, after the anti-quota protests. (Photo by -/Bangladesh Prime Minister's Office/AFP via Getty Images)
BANGLADESH's former chief election commissioner K M Nurul Huda has been arrested on charges of manipulating elections during his tenure, police said.
Dhaka metropolitan police’s deputy commissioner Mohidul Islam said Huda was arrested in the case filed by former prime minister Khaleda Zia's Bangladesh Nationalist Party (BNP) against the former election commission chief and 18 others, including deposed prime minister Sheikh Hasina.
Election Commission officials said this was probably the first time that a former CEC has been detained over issues related to elections, the Daily Star newspaper reported.
Earlier in the day, the 77-year-old, who oversaw the elections in 2014, 2018 and 2024, was assaulted by a mob outside his Uttara residence.
Uttara West police station chief Hafizur Rahman said, "We went to the scene after being informed" that a mob has surrounded Huda. We have brought him into our custody.”
Another police officer said the mob raided Huda’s residence located at Uttara area in Dhaka and dragged him out of his house before the arrival of police.
Videos circulating on social media show a group of people thrashing Huda with shoes, garlanding him with footwear, and throwing eggs at him from close proximity.
In the videos, the mob was seen abusing him with filthy language and continuing to beat him even after the police arrived at the scene.
Huda would spend the night at the police’s detective branch office and would be produced before a court for consequent legal actions, he said.
The BNP filed a case against 19 people, including Huda, for conducting general elections in 2014, 2018 and 2024 under Hasina regime "without people's mandate". Hasina had won all these elections.
The assault of Huda triggered an uproar on social media, prompting chief advisor Muhammad Yunus’ interim government to issue a statement around midnight.
“The mob-created unruly situation and the physical assault on the accused has drawn the government's attention. The government urges citizens not to take the law into their hands," the statement said.
It also warned of appropriate actions against such people.
Most senior leaders of the Awami League and ministers and senior officials of the ousted regime were arrested or fled the country after the fall of the then government.
Several of these leaders, including ministers, in the past several months have come under mob attack, particularly on court premises.
Bangladesh’s founding father Sheikh Mujibur Rahman's residence at 32 Dhanmandi in Dhaka, which was turned into a memorial museum, was demolished by a mob using bulldozers in February this year.
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PAKISTANI politicians and citizens are demanding their government withdraw its nomination of US president Donald Trump for the 2026 Nobel Peace prize, following American airstrikes on Iranian nuclear facilities.
Pakistan's deputy prime minister and foreign minister Ishaq Dar sent a formal letter to the Nobel Peace Prize committee in Norway last Friday (20), recommending Trump for the prestigious award.
The decision has come under intense scrutiny after the US bombed three Iranian nuclear sites - Fordo, Isfahan and Natanz - in coordination with Israel. The strikes were aimed at damaging Iran's nuclear programme, with Trump warning of additional attacks if Iran retaliated.
Veteran politician Maulana Fazlur Rehman, leader of Jamiat Ulema-i-Islam (JUI-F), has called for the government to reverse its decision.
"President Trump's claim of peace has proven to be false; the proposal for the Nobel Prize should be withdrawn," Fazl told party workers in Murree on Sunday (22).
He questioned how Trump could be considered a peacemaker when he has "supported Israeli attacks on Palestine, Syria, Lebanon and Iran" and has "the blood of Afghans and Palestinians on America's hands".
Former senator Mushahid Hussain wrote on social media that Pakistan's government "must now review, rescind and revoke" Trump's Nobel nomination, calling the US president a leader "who has willfully unleashed an illegal war".
Opposition party Pakistan Tehreek-i-Insaf (PTI) condemned the "unprovoked" US strikes on Iran and voiced "total support" for Iranian sovereignty. PTI lawmaker Ali Muhammad Khan called for the government to "reconsider" its decision. Public Criticism and Embarrassment
The nomination has sparked widespread criticism on social media, with many Pakistanis accusing their government of trying to please the US at the expense of national dignity.
Former senator Afrasiab Khattak called the decision "sycophancy" and said it was "most embarrassing to announce the nomination hours before Trump ordered to bomb Iranian nuclear sites".
Pakistan's former US ambassador Maleeha Lodhi described the move as "unfortunate" and said it did not reflect public opinion.
Political analyst Raheeq Abbasi sarcastically noted that Pakistan had nominated "the very Donald Trump whom Westerners were protesting against for war crimes" and questioned whether there was "any sense of honour or humanity" in those responsible for the decision.
The criticism has extended beyond the civilian government to Pakistan's military leadership. Some politicians suggested the decision was influenced by Trump's recent meeting with Pakistan's army chief, Field Marshal Asim Munir.
Social media users have accused the military establishment of making decisions without public consultation, with one calling them "uncrowned kings" ready to "sell out the nation whenever they please".
Trump had campaigned as a "peacemaker" who would use his negotiating skills to end conflicts in Ukraine and Gaza. However, both wars continue to rage five months into his presidency, and critics argue his recent actions contradict his peace-making claims.
UK's hottest day of the year recorded on Saturday at 33.2°C in Charlwood
Amber heat-health alert remains in effect until Monday morning
Sunday brought fresher conditions with showers and lower humidity
Week ahead will be unsettled, with rain and brief warm spells
Train passengers were evacuated during Saturday’s extreme heat
Heat gives way to fresher, unsettled conditions
Following a spell of extreme heat, wind and rain have moved in across the UK, bringing relief and lower temperatures. Saturday saw the hottest day of the year so far, with temperatures reaching 33.2°C (91.8°F) in Charlwood, near Gatwick.
By Sunday, the weather turned fresher with scattered showers and sunshine for most areas. Humidity levels dropped, and temperatures were significantly lower than the day before.
Amber alert remains in place
The UK Health Security Agency (UKHSA) issued an amber heat-health alert for England last Thursday, which remains in place until 09:00 BST on Monday. The alert warns that health and social care services may be “significantly” impacted, particularly with increased demand and health risks for older people and those with pre-existing conditions.
To meet the Met Office’s heatwave criteria, specific threshold temperatures must be recorded for at least three consecutive days. In Suffolk, this was reached on Thursday, marking the first area to do so during the recent heat spell.
Mixed weather expected this week
The upcoming week is forecast to remain unsettled, with a mix of rain and sunshine. A weather front is expected to move in from the west on Monday evening, making for a damp end to the day.
Monday is likely to bring fewer showers and more sunshine, but Tuesday could see some patchy rain. On Wednesday, muggy air arriving from France may trigger heavy rain and thunderstorms later in the day and overnight. By Thursday, conditions are expected to improve in the south, though more wet and windy weather is forecast for northern areas.
Rail disruption during peak heat
On Saturday, passengers on trains in south London had to be evacuated after a fault near Loughborough Junction halted services. With no power or air conditioning during extreme heat, emergency services from Sussex and Kent were deployed to assist in safely evacuating passengers along the track, according to Thameslink and National Rail.
The International Siddhashram Shakti Centre UK marked International Yoga Day with a spiritual and interfaith gathering at House of Commons. The event reflected the global theme, “Yoga for One Earth, One Health,” and was led by HH Shri Rajrajeshwar Guruji, global Sanatan Dharma and interfaith leader.
The programme began with a minute’s silence for the victims of the Air India tragedy, followed by prayers from Guruji, Pujya Rishi Ji Maharaj, Shri Niranjan Swami, and Pandit Shiv Puri Ji, with a Navkar Mahamantra chant by Samani Malay Pragya Ji and Neeti Pragya Ji.
Bob Blackman MP praised yoga as “India’s gift to the world” and acknowledged Guruji’s leadership in bringing wellness into public life, including the NHS.
In his keynote, Guruji said: “Yoga is a sacred discipline that unites body, mind and soul. It brings balance, builds confidence, and fosters harmony.” He also led breathing exercises, underlining yoga’s role in modern wellbeing.
A special honour was presented to Pujya Rishi Ji Maharaj for his service to Sanatan Dharma and youth engagement.
Cultural performances by Chittal Shah’s team, reflections from young voices like Vanisha, Kavya, and Giya, and contributions from international guests including Mahendra and Prya Ramcharan added depth to the event. Representatives from the NHS, British Army, and faith groups also spoke on yoga’s relevance.
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People attend a protest against the US attack on nuclear sites, amid the Iran-Israel conflict, in Tehran. (Photo: Reuters)
IRAN on Monday warned of “serious” consequences following US air strikes on its nuclear facilities, as its ongoing conflict with Israel entered the 11th day.
Despite international calls for de-escalation, aerial attacks continued. Air raid sirens were heard across Israel, and AFP reporters confirmed several blasts over Jerusalem.
The Israeli military said it had hit missile sites in western Iran and destroyed fighter jets and helicopters at six Iranian regime airports.
US president Donald Trump said American warplanes used “bunker buster” bombs to strike facilities in Fordo, Isfahan and Natanz. “Obliteration is an accurate term,” he said, claiming the attacks had “obliterated” Iran’s nuclear capabilities.
Other officials said it was too early to assess the full extent of the damage to Iran’s nuclear programme, which is seen by Israel and some Western countries as a key threat.
Iran calls strike a hostile act
Iran’s armed forces spokesman Ebrahim Zolfaghari said on state TV that the US “hostile act”, which followed over a week of Israeli bombardments, would lead to a broader conflict.
“The fighters of Islam will inflict serious, unpredictable consequences on you with powerful and targeted (military) operations,” he said.
Oil prices jumped over four per cent early Monday as markets reacted to the escalation. China called on both Iran and Israel to prevent the conflict from widening.
Oman, a mediator in stalled nuclear talks between Iran and the US, condemned the American strikes and appealed for calm.
Iran’s foreign ministry accused the US of undermining diplomatic efforts. “Future generations will not forget that the Iranians were in the middle of a diplomatic process with a country that is now at war with us,” ministry spokesman Esmaeil Baqaei said.
Britain, France and Germany jointly urged Iran to avoid any further actions that could destabilise the region.
Iran’s supreme leader Ayatollah Ali Khamenei called Israel’s bombing campaign, launched on June 13, “a big mistake”.
US issues alert as tensions rise
US secretary of state Marco Rubio urged China to help prevent Iran from closing the Strait of Hormuz, through which one-fifth of the world’s oil flows.
With Iran threatening US bases in the region, the State Department issued a global alert for Americans overseas.
In central Tehran, protesters gathered on Sunday waving flags and chanting against US and Israeli strikes.
In Semnan province, east of Tehran, 46-year-old housewife Samireh told AFP she was “truly shocked” by the attacks. “Semnan province is very far from the nuclear facilities targeted, but I'm very concerned for the people who live near,” she said.
Iranian president Masoud Pezeshkian said the US strikes showed Washington was backing Israel in its campaign against Iran and promised a response.
Trump hints at regime change
The Pentagon said the US did not intend to overthrow Iran’s government, but Trump made comments suggesting otherwise.
"It's not politically correct to use the term, 'Regime Change,'" he wrote on Truth Social. "But if the current Iranian Regime is unable to MAKE IRAN GREAT AGAIN, why wouldn't there be a Regime change???"
He later repeated his claim of success. “Monumental Damage was done to all Nuclear sites in Iran, as shown by satellite images. Obliteration is an accurate term!” he wrote, without releasing any images.
Top US general Dan Caine said in a Pentagon briefing that all three sites had suffered “extremely severe damage”.
Israeli prime minister Benjamin Netanyahu said Israel would stop its attacks once its goals were met. “We are very, very close to completing them,” he said.
IAEA calls for restraint
According to Iran’s health ministry, more than 400 people have died in Israeli strikes on Iran. Iran’s attacks on Israel have killed 24 people, according to official figures.
Rafael Grossi, head of the International Atomic Energy Agency, told the UN Security Council that craters were visible at the Fordo facility but said it was not yet possible to assess underground damage. “Armed attacks on nuclear facilities should never take place,” he said.
Iranian foreign minister Abbas Araghchi, scheduled to meet Russian president Vladimir Putin on Monday, said the US had chosen to “blow up” nuclear diplomacy by joining the war.
Russia condemned the US and Israeli strikes but has not offered military support. It has also downplayed its commitments under a recent strategic agreement with Iran.
Russia, China and Pakistan circulated a draft resolution in the UN Security Council calling for an “immediate ceasefire” in Iran.