Why Smaller, More Frequent Meals Work Better

by luciano

When you eat a very large meal, several things happen:

  • The stomach stretches significantly

  • Blood flow to the digestive system increases

  • A strong hormonal response is triggered (insulin, incretins, etc.)

This can lead to:

  • Sleepiness or drowsiness

  • Mental “fog”

  • A feeling of heaviness

Dividing total calorie intake into several moderate meals:

  • Reduces the digestive load of each single meal

  • Helps keep blood glucose more stable

  • Promotes more consistent energy throughout the day

Better several balanced meals than one very large one.

✅ “Finish eating and not feel your stomach”

This phrase describes an ideal state very well:

  • Not full

  • Not empty

  • No tension or weight

In practice: light satiety, not “fullness.”

A good indicator is stopping when you feel satisfied but could still eat a little more.

This approach:

  • Improves digestion

  • Reduces reflux and bloating

  • Supports mental focus

What causes post-meal “mental fog”

It often results from:

  • Excess calories

  • Too many simple sugars

  • Very high-fat meals

  • Heavy combinations

It’s not only about quantity, but also quality.

How to make a meal easier on the stomach

  • Moderate portions

  • Lean proteins

  • Complex carbohydrates

  • Cooked or raw vegetables in a tolerable amount

  • Chew slowly

  • Avoid large late-evening meals

⚠️ An important clarification

Eating more often does not mean eating continuously.

It’s better to think in terms of:

  • 3 main meals

  • 1–2 snacks (if needed)

The key point is: a manageable digestive load at each meal.