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In this short commentary, the speaker challenges the common claim that eating six small meals per day boosts metabolism and accelerates fat loss. He explains that the thermic effect of food means calories are burned during digestion, but research shows that when total daily calories are equal, the number of meals does not change total energy expenditure or fat loss. He then addresses muscle building, noting that consuming protein every 3–5 hours can modestly improve muscle protein synthesis, yet the primary factor remains meeting overall daily protein targets. The conclusion is pragmatic: choose a meal frequency that fits personal preference, as long as calorie and protein goals are met.
