How to Eat Six Meals a Day and Lose Weight?

how to lose weight


You may have noticed that many of the metabolic weight loss programs stress that you eat six meals a day to lose weight, and to keep the weight off.  So you may be wondering how can eating six meals a day help you shed excess pounds, rather than eating three meals per day?

In a WebMD article,  a key to this eating plan being successful to rev up your metabolism and supercharge your weight loss is a multi-pronged approach.  It focuses on these strategies:


  • eating foods that boost your metabolism
  • keep blood sugar from dropping or spiking
  • monitor calorie intake
  • include an exercise program


It is important to make sure you eat a healthy portioned controlled breakfast every morning.  The advantages of following a metabolic weight loss program with six meals per day, is it will help you achieve or maintain your weight loss goals, especially if you have Type 2 Diabetes, or a metabolic disorder or autoimmune disease such as celiac disease, that impacts how your body digests or metabolizes food.


Blood Sugar

blood sugar levels

After you eat, your blood sugar tends to spike as the body digests and absorbs the nutrients in the food.  After about three hours from the time you ate the meal, you may begin to start feeling hungry as blood sugar levels begin to drop.

If you choose to eat a meal or snack at this point, what you eat can stabilize your blood glucose levels helping you again feel satisfied, or can make it spike, thus increasing your hunger and increasing your craving for even more food.

However, after five hours without food, your blood glucose levels can plummet, since by this time your last meal will have been fully digested, which can force you to eat more than you should to replenish lost energy to fuel the body and brain.

By eating six smaller healthy meals every three hours, this keep your blood sugar levels stabilized. You generally won’t feel hungry in between meals, which allows your body to efficiently utilize the food for energy.  This prevents excess food from being stored in the body as fat, which leads to weight gain.


Calorie Intake

eating a metabolic doet

Another consideration when trying to lose weight is how many calories are consumed per meal, and per day.  For this reason, since you are consuming up to six meals per day, you want to focus on consuming lower caloric food to ensure you consume no more than 2,000 calories per day.

Following a metabolic meal plan with six meals a day to supercharge your metabolism is a good way to lose weight in the long run when done correctly.

This can easily backfire and lead to weight gain if you consume more than 2,000 calories per day, or consume foods that are high in fats, sugar, sodium or trans fats, which can lead to a spike in blood sugar levels and insulin.  A spike in either of these two factors can lead to overeating, and ultimately weight gain rather than weight loss.

For this reason, you want to follow a structured weight loss program that includes a large selection or low fat and low calorie foods, and gives you a structured plan to follow, as to when to eat each of the six meals and snacks, to rev up your metabolism to help you lose weight.

That means staying away from:

  • large food portions
  • processed foods
  • foods high in sugar
  • food high in fat
  • foods with high sodium levels
  • foods containing trans fats


“As long as you choose good foods and keep portion sizes in check, frequent grazing can help you lose weight and keep cravings at bay,” Jamieson-Petonic says.


Part of any metabolic diet plan or a healthy weight loss plan, must include eating foods that supercharge your metabolism to help you lose weight.

This way you stay satisfied, your blood sugar levels stay in balance to prevent drops or spikes in your blood glucose, so you don’t have a desire to snack or eat outside of the prescribed meal times.

By following this plan, you are sure to supercharge your metabolism, and will see the pounds drop off.


How to Eat Six Meal a Day and Lose Weight?

Fitculator meal planThe key to eating six meals a day to lose weight, is to stay on a schedule.  When you stay on an eating schedule, you are able to eat smaller portions more frequently.  This prevents you from snacking or emotional eating.

This weight loss plan should also give a guide of what meals to eat and at what time of day, to help you stay on track to meet your weight loss goals, and prevents you from cheating by eating meals outside of the plan that may be high in fat and calories.

You’ll want a weight control program that offers you a variety of breakfast, lunch and dinner selections that are low in calories, as well as, help you consume no more than 2,000 calories per day.

If choosing the right foods is difficult especially if you have Type 2 Diabetes or an autoimmune disorder, this is a weight loss program that recommends a menu to meet your weight loss goals, while supporting your diabetic condition or autoimmune condition.



  1. Lorrie Roa 11/17/2019
  2. S.Robensons 09/19/2018
  3. RSmith 09/17/2018
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