Summary
1. Increasing the amount of meals you eat per day (meal frequency) does not lead to more fat loss
2. If protein levels are adequate, increasing the amount of meals you eat per day during a dieting phase could help with preserving muscle mass
3. Increasing the amount of meals you eat per day appears to have a positive effect on various blood markers of health, such as: LDL cholesterol, total cholesterol, and insulin
4. Increasing the amount of meals you eat per day does not appear to enhance thermic effect of food (TEF), total energy expenditure (TEE) or resting metabolic rate (RMR)
5. Increasing the amount of meals you eat per day appears to help decrease hunger and improve appetite control
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References
La Bounty et al. International Society of Sports Nutrition Position Stand: Meal Frequency. 2011