Find your own frequency
The best way to see how these diets go is to try for yourself.
If you are eating a low meal frequency and find yourself starving when it comes time to eat, why not try to increase the frequency while decreasing the meal size.
On the flipside, if you find yourself eating too often, try decreasing the frequency and see how you tolerate the hunger.
It can take a couple of weeks for the body to get used to the new eating frequency, but it’s important to give time to make the adjustment and allow yourself to see what works best.
I was genuinely surprised when I decreased my own meal frequency, having eaten up to six meals/snacks per day in the past.
For those who are making changes, here are a few tips that can help with adherence.
Tea or coffee can be redeployed between meals, instead of alongside them, to increase satiety between meals.
While caffeine can act as an appetite suppressant for some people, in this case, it’s more about consuming the warm beverage that promotes satiety between meals.
Another option is to consume a small snack in place of a meal - ie. a half meal - in the early stage of the transition.
Protein shakes, nuts and yoghurt all work well.
It should be noted that there is a difference in the food recommendations for a half meal and a snack.
A half-meal is going to be replaced in a couple of weeks, so don’t go overboard on the fibre - that will fill you up and make it more challenging when the half meal is removed.
This is different from the approach I would recommend if this is a snack that was going to be maintained as part of the diet, where we would want more fibre.
If you are thinking about changing your meal frequency, let me know the changes you are looking to implement.