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One of the most widespread pieces of diet advice on the internet and in many health care facilities is the suggestion to eat every 2-3 hours, as it is said to keep the metabolism at a steady pace, blood sugar levels stable, hunger under control, and overeating discouraged. But is it really so healthy to all the people, or is it so much hyped? The latest findings by physicians and other scientists reveal it is not a blanket rule.

The Claim and the Myth

It is assumed that small meals (grazing) increase metabolism through the thermic effect of food (TEF) the energy required to digest food. It is that the higher the meals, the higher the amount of TEF that you would burn. Nevertheless, the research always demonstrates that the frequency of meals has little or no effect on total metabolism in cases of an equal amount of calories in a day. According to a Mumbai doctor of sports, Dr. Manan Vora (2026), metabolism has nothing to do with the frequency of eating: the amount of calories, activity, hormones, and muscle mass counts. Assuming that the caloric intake is the same, there is no significant difference in fat burning and energy expenditure in 6 small meals compared to 3 large meals.

Potential Benefits

• Someone may benefit by eating 2-3 times a day:
• Balance blood sugar (sports insulin or PCOS insulin or reactive hypoglycemia).
• Avoid the energy collapse, mood swings or an extreme hunger.

Learn how to control the amount consumed and prevent future bingeing (in particular with individuals having overeating behaviors).

It is recommended by specialists that include UCSD and GoodRx that steady power and attention be taken after every 3 to 4 hours, especially when activity levels are high or the blood sugar levels are an issue.

Risks and Downsides

Eating quite often is not necessarily good. Studies (including funded by NIH research and other reviews through 2025 2026 and beyond) indicate:

• It has the ability of amplifying hunger and craving to eat among individuals.
• Repeated grazing can inhibit the natural signals to eating and digestion; hence consuming more calories with time.
• There are studies which associate very high meal frequency (more than 6/day) with an increase in inflammation, worse fat clearance or even an increase in disease risk than 2-3 meals.
• Fewer and/or intermittent fasting (2–3/day) frequently have the same or superior results with calories equated on obesity, insulin sensitivity, and inflammation.

Doctor Recommendations

The majority of professionals indicate: Learn to listen to your body instead of running on a routine schedule.

• In case you are feeling vitalized, content, and have a healthy body weight with 3 balanced meals + 1-2 snacks, it is terrific.
• In case of blood sugar problems or increased activity 23 hours interval can help.
• Provided you live on intermittent fasting (e.g. 16:8 or 23 meals) and it suits you best, then also valid.
• Concentrate on quality (whole foods, protein, + fiber, healthy fats) and number of calories marking the difference as opposed to frequency.

The bottom line: There is nothing necessarily healthier or unhealthier about including a break of 23 meals a day into your eating habits. Specific recommendations should be used; consult your physician or a registered dietitian in case of diabetes, metabolic problems, or weight loss.