Constant snacking and grazing (5-6 small meals daily) was popular advice that often produces more eating, not less. Three substantial meals — at fixed times, with protein and vegetables — typically produces better satiety and less total consumption.
Why three meals work
Each meal substantial enough to produce real satiety. Less constant decision-making about eating. Better hunger signal recovery between meals. Often easier to track consumption.
When grazing genuinely helps
Specific medical conditions (diabetes management with insulin). Athletes with extreme caloric needs. Pregnancy in some cases.
For most adults, simplifying to three structured meals improves both eating quality and overall consumption.