Why is Eating 5 Meals a Day Important for Your Health?

Eating five meals a day has been a popular recommendation for maintaining good health. However, the importance of this recommendation has been a subject of debate among nutritionists and health experts. Some argue that eating five meals a day helps regulate metabolism, control hunger, and prevent overeating. Others believe that this recommendation is not based on scientific evidence and may even lead to unhealthy eating habits. In this article, we will explore the benefits and drawbacks of eating five meals a day and determine whether it is an essential part of a healthy lifestyle.

The Benefits of Eating 5 Meals a Day

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Eating five meals a day can provide numerous health benefits, including weight loss, improved digestion, and increased energy levels. By incorporating regular meals into your daily routine, you can help regulate your metabolism and reduce the risk of overeating. Additionally, eating five meals a day can help prevent hunger-induced binge eating, which can lead to weight gain and other health problems.

Weight Loss

One of the most significant benefits of eating five meals a day is weight loss. When you eat five smaller meals throughout the day, your body is better able to regulate its metabolism and burn fat more efficiently. Additionally, by spacing out your meals, you can help reduce the likelihood of overeating and limit your calorie intake.

Improved Digestion

Eating five meals a day can also improve digestion and prevent bloating and constipation. By consuming smaller, more frequent meals, your body is better able to process and absorb nutrients, leading to improved digestive health. Additionally, by preventing long periods of fasting between meals, you can reduce the risk of digestive issues such as bloating and constipation.

Increased Energy Levels

Eating five meals a day can also increase your energy levels throughout the day. By providing your body with regular sources of fuel, you can prevent energy crashes and stay more alert and focused throughout the day. Additionally, by incorporating healthy sources of protein and complex carbohydrates into your meals, you can help regulate your blood sugar levels and maintain steady energy levels.

Better Insulin Regulation

Finally, eating five meals a day can help regulate insulin levels in the body. When you eat smaller, more frequent meals, your body is better able to regulate its insulin response and prevent spikes in blood sugar levels. This can help prevent the development of type 2 diabetes and other health problems associated with insulin resistance.

Overall, incorporating five meals a day into your daily routine can provide numerous health benefits, including weight loss, improved digestion, increased energy levels, and better insulin regulation. By making this simple change to your diet, you can improve your overall health and well-being.

How Eating Smaller, More Frequent Meals Can Help Your Digestive System

• Consuming smaller meals throughout the day can aid in digestion by reducing the workload on the digestive system.
• The digestive system has to work less to process smaller meals, which means that it can function more efficiently.
• Additionally, the smaller meals can help prevent bloating and constipation by ensuring that the digestive system is always moving.

Reducing Bloating and Constipation

• Eating smaller, more frequent meals can help reduce bloating and constipation by ensuring that the digestive system is always moving.
• When the digestive system is working properly, it can move food through the digestive tract more efficiently, which can help reduce bloating and constipation.
• Additionally, consuming smaller meals can help prevent the buildup of gas in the digestive tract, which can also contribute to bloating and constipation.

Increasing Nutrient Absorption

• Consuming smaller, more frequent meals can also help increase nutrient absorption by ensuring that the digestive system is always working.
• When the digestive system is working properly, it can absorb nutrients more efficiently, which can help improve overall health and well-being.
• Additionally, consuming smaller meals can help prevent the buildup of food in the digestive tract, which can lead to malabsorption and other digestive issues.

Better Blood Sugar Control

How Eating 5 Meals a Day Can Help Regulate Your Blood Sugar Levels

Eating five meals a day can help regulate your blood sugar levels in several ways. Firstly, by eating more frequently, you can reduce the overall amount of carbohydrates you consume at one time, which can help prevent sudden spikes in blood sugar. Additionally, by spreading out your meals throughout the day, you can avoid going long periods of time without eating, which can also cause blood sugar to drop too low.

Insulin Sensitivity

Eating five meals a day can also improve your insulin sensitivity. Insulin is a hormone that helps regulate blood sugar levels, and when you are insulin resistant, your body has difficulty processing glucose. By eating smaller, more frequent meals throughout the day, you can help your body maintain stable blood sugar levels, which can in turn improve your insulin sensitivity.

Reducing the Risk of Type 2 Diabetes

Finally, by regulating your blood sugar levels and improving your insulin sensitivity, eating five meals a day can help reduce your risk of developing type 2 diabetes. Type 2 diabetes is a chronic condition that occurs when your body becomes resistant to insulin or when your pancreas stops producing enough insulin. By maintaining stable blood sugar levels, you can help prevent the development of type 2 diabetes.

Enhanced Weight Loss

How Eating Smaller, More Frequent Meals Can Help You Lose Weight

• Eating five smaller meals a day can help increase your metabolism, as it keeps your body in a state of active digestion and absorption throughout the day.
• By eating more frequently, you are also likely to consume fewer calories overall, as you are less likely to experience the hunger-induced overeating that often occurs when you wait long periods between meals.
• Studies have shown that eating five meals a day can lead to greater weight loss compared to eating three larger meals a day, as it helps regulate appetite and reduce cravings.
• Furthermore, when you eat smaller, more frequent meals, you are more likely to choose healthier foods, such as fruits and vegetables, which can further aid in weight loss.

Improved Mental Health

How Eating 5 Meals a Day Can Enhance Your Mood and Cognitive Function

Eating five meals a day has been found to have a positive impact on mental health. It can improve mood, reduce stress and anxiety, and boost memory and focus. Here’s how:

Reducing Stress and Anxiety

Eating regularly throughout the day can help regulate blood sugar levels, which in turn can help reduce stress and anxiety. When you eat, your body releases insulin to regulate blood sugar levels. If you don’t eat frequently enough, your blood sugar levels can drop, leading to feelings of anxiety and stress. By eating five meals a day, you can keep your blood sugar levels stable, reducing these feelings.

Boosting Memory and Focus

Eating five meals a day can also improve memory and focus. When you eat, your brain releases a chemical called acetylcholine, which is important for memory and learning. If you don’t eat frequently enough, your brain may not produce enough acetylcholine, leading to poor memory and focus. By eating five meals a day, you can keep your brain functioning at its best, improving your memory and focus.

Better Hydration

Eating five smaller meals throughout the day instead of three large meals can have a significant impact on your hydration levels. This is because your body is better able to absorb and retain water when you consume smaller, more frequent meals.

How Eating Smaller, More Frequent Meals Can Help You Stay Hydrated

Eating smaller, more frequent meals throughout the day can help you stay hydrated in several ways:

• Avoiding Dehydration: When you consume larger meals, your body has to work harder to digest and absorb the nutrients. This can lead to dehydration as your body uses up water in the digestive process. By eating smaller meals, you can reduce the amount of water your body needs to use for digestion, which helps to keep you hydrated.
• Maintaining Proper Electrolyte Balance: Electrolytes are essential for maintaining proper fluid balance in the body. When you consume larger meals, your body may excrete more electrolytes through urine, which can lead to an imbalance. Eating smaller meals throughout the day can help to maintain a proper electrolyte balance, which is essential for staying hydrated.

In summary, eating five smaller meals a day can help you stay hydrated by reducing the amount of water your body needs to use for digestion and by maintaining a proper electrolyte balance.

How Eating 5 Meals a Day Can Help You Stay Energized Throughout the Day

Eating five meals a day can provide you with the energy you need to get through your day. Here’s how:

Consistent Blood Sugar Levels

When you eat frequently throughout the day, your blood sugar levels remain stable. This is because eating small, frequent meals helps to prevent spikes in blood sugar, which can lead to energy crashes. Instead, your body receives a steady supply of energy from the food you eat, helping you to feel more energized and focused.

Better Nutrient Intake

Eating five meals a day also ensures that you’re getting a wide range of nutrients. By eating a variety of foods, you’re more likely to consume all the vitamins and minerals your body needs to function at its best. This, in turn, can help to improve your energy levels and overall health.

The Science Behind Eating 5 Meals a Day

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The concept of eating five meals a day has been studied extensively by scientists and nutritionists, who have discovered that it can provide numerous health benefits.

Eating Smaller, More Frequent Meals Can Help Manage Blood Sugar Levels

One of the main reasons why eating five meals a day is beneficial is that it helps to regulate blood sugar levels. When we eat large, heavy meals, our bodies have to work hard to process all of the food at once. This can cause a sudden spike in blood sugar levels, which can be damaging to our health over time. By eating smaller, more frequent meals throughout the day, we can prevent these spikes and keep our blood sugar levels stable.

Frequent Eating Can Help with Weight Loss

Another benefit of eating five meals a day is that it can help with weight loss. When we eat large meals, our bodies tend to store more of the calories as fat. By eating smaller meals throughout the day, we can reduce the amount of calories that our bodies store as fat, which can help us to lose weight over time.

Eating Frequently Can Improve Digestion

Eating five meals a day can also improve digestion. When we eat large meals, our digestive system has to work hard to process all of the food at once. This can lead to digestive issues such as bloating, gas, and constipation. By eating smaller meals throughout the day, we can reduce the workload on our digestive system and improve our overall digestive health.

Eating Smaller Meals Can Help to Maintain Muscle Mass

Finally, eating five meals a day can help to maintain muscle mass. When we eat large meals, our bodies tend to store more of the calories as fat. By eating smaller meals throughout the day, we can reduce the amount of calories that our bodies store as fat and help to maintain our muscle mass. This is particularly important for athletes and people who are active throughout the day.

Understanding Gastric Motility

Gastric motility refers to the movement of food through the digestive system, starting from the mouth and ending in the anus. The digestive system is responsible for breaking down food into smaller particles, extracting nutrients, and eliminating waste products. Gastric motility plays a crucial role in maintaining proper digestion and absorption of nutrients.

How Your Digestive System Works and Why Smaller Meals Are Better

The digestive system is a complex series of organs that work together to process food. The process starts in the mouth, where food is chewed and mixed with saliva containing enzymes that break down carbohydrates. The food then moves to the stomach, where it is mixed with stomach acid and digestive enzymes that break down proteins and fats.

From the stomach, food moves to the small intestine, where most of the nutrient absorption takes place. The small intestine is lined with tiny finger-like projections called villi, which increase the surface area for absorption. The remaining waste products move to the large intestine, where water and electrolytes are absorbed, and the waste is formed into feces.

Eating smaller meals throughout the day can help improve gastric motility and promote better digestion. When we eat larger meals, the digestive system has to work harder to process the food, leading to delayed digestion and absorption. Smaller meals are easier to digest and can be processed more efficiently, leading to better nutrient absorption and fewer digestive issues.

The Role of the Muscles in Your Digestive Tract

The muscles in the digestive tract play a crucial role in moving food through the system. The muscles in the walls of the digestive tract contract and relax in a coordinated manner to push food through the system. The smooth muscles in the walls of the digestive tract are responsible for the rhythmic contractions that move food along.

The muscles in the walls of the digestive tract are controlled by the autonomic nervous system, which regulates involuntary functions such as digestion. The nervous system sends signals to the muscles to contract and relax, allowing food to move through the system.

The Importance of Digestion and Absorption

Proper digestion and absorption of nutrients are essential for maintaining good health. When the digestive system functions efficiently, nutrients are absorbed into the bloodstream and transported to the cells throughout the body. The cells use these nutrients to produce energy and build new tissues.

When digestion and absorption are impaired, nutrient deficiencies can occur, leading to a range of health problems. For example, poor absorption of iron can lead to anemia, while poor absorption of calcium can lead to weak bones and osteoporosis.

Eating smaller meals throughout the day can help improve digestion and absorption by allowing the digestive system to work more efficiently. Smaller meals are easier to digest and can be processed more quickly, leading to better nutrient absorption and fewer digestive issues.

The Impact of Eating Frequency on Hormones and Metabolism

How Eating 5 Meals a Day Can Influence Your Hormones and Metabolism

• Insulin and Glucagon
  • Insulin, a hormone produced by the pancreas, regulates blood sugar levels by facilitating the uptake of glucose by cells.
  • Glucagon, also produced by the pancreas, has an opposite effect to insulin, signaling the liver to release stored glucose into the bloodstream when blood sugar levels are low.
  • Both hormones work together to maintain stable blood sugar levels.
• Leptin and Ghrelin
  • Leptin, a hormone produced by fat cells, suppresses appetite and regulates energy expenditure.
  • Ghrelin, produced by the stomach, stimulates appetite and increases fat storage.
  • Eating 5 meals a day can help regulate these hormones, contributing to healthy weight management and improved metabolic function.

The Connection Between Eating Patterns and Mental Health

How Eating 5 Meals a Day Can Improve Your Mood and Cognitive Function

Eating five meals a day can have a positive impact on your mood and cognitive function. The nutrients in your meals can help improve your mental health, which is an essential aspect of overall well-being. Here’s how:

The Role of Nutrients in Brain Health

Nutrients such as omega-3 fatty acids, vitamins, and minerals play a crucial role in brain health. Consuming a balanced diet with these nutrients can help improve brain function and protect against mental health issues such as depression and anxiety.

The Link Between Eating Patterns and Mental Health

Research has shown that there is a strong link between eating patterns and mental health. Eating five meals a day can help regulate blood sugar levels, which can have a positive impact on mood and cognitive function. Additionally, consuming smaller, more frequent meals can help prevent overeating and reduce the risk of obesity, which is a risk factor for mental health issues.

By incorporating five meals a day into your routine, you can help improve your mental health and overall well-being. Eating regularly can also help you make healthier food choices and prevent nutrient deficiencies, which can have a negative impact on mental health. So, if you’re looking to improve your mood and cognitive function, consider incorporating five meals a day into your diet.

Putting It into Practice: Tips for Eating 5 Meals a Day

Tips for Staying on Track

1. Plan ahead: One of the most important things you can do to make sure you’re eating five meals a day is to plan ahead. This means making sure you have healthy snacks on hand at all times, so you’re not tempted to reach for unhealthy options when you’re hungry.
2. Get creative with your meals: It can be challenging to come up with new and exciting meal ideas every day. To make things easier, try using a meal planning app or website, which can give you ideas for healthy meals and snacks.
3. Incorporate physical activity: Eating five meals a day can help you stay energized and focused throughout the day. Incorporating physical activity into your daily routine can also help you maintain a healthy weight and improve your overall health.
4. Don’t skip meals: Skipping meals can lead to overeating later in the day, which can sabotage your weight loss efforts. Make sure you’re eating at least five meals a day, even if they’re small ones.
5. Make healthy choices: It’s important to make healthy choices when it comes to the foods you eat. This means choosing foods that are high in nutrients and low in calories, such as fruits, vegetables, lean proteins, and whole grains.
6. Don’t be too hard on yourself: Remember, eating five meals a day is a goal, not a requirement. If you slip up or miss a meal, don’t beat yourself up about it. Just get back on track as soon as you can.
7. Be consistent: Consistency is key when it comes to making healthy changes to your diet. Try to stick to a consistent meal schedule, even on weekends or when traveling.
8. Seek support: Eating five meals a day can be challenging, especially if you’re doing it alone. Seek support from friends, family, or a healthcare professional, who can help you stay on track and offer encouragement along the way.

Planning Your Meals

How to Plan and Prepare 5 Meals a Day

Meal Planning Strategies

One of the most effective ways to ensure that you are eating five meals a day is to plan your meals in advance. By taking the time to plan your meals for the week, you can save time and money, and ensure that you have healthy food available when you need it. Here are some meal planning strategies to consider:

• Make a grocery list based on your meal plan. This will help you to ensure that you have all the ingredients you need for the week.
• Incorporate a variety of foods into your meal plan. Eating a variety of foods can help you to get all the nutrients you need, and can also help to keep your meals interesting.
• Plan for leftovers. Leftovers can be a great way to save time and money, and can also be used to create new meals throughout the week.

Tips for Preparing Meals in Advance

Preparing meals in advance can be a great way to save time and ensure that you have healthy food available when you need it. Here are some tips for preparing meals in advance:

• Choose meals that can be made ahead of time. Slow cooker meals, salads, and stir-fries are all great options for meals that can be made ahead of time.
• Cook in batches. Cooking in batches can help you to save time and money, and can also ensure that you have healthy food available when you need it.
• Store leftovers properly. Properly storing leftovers can help to keep them fresh and prevent food waste.

By planning and preparing your meals in advance, you can ensure that you are eating five meals a day and improving your overall health and wellbeing.

Incorporating 5 Meals a Day into Your Lifestyle

How to Make the Transition to 5 Meals a Day

One of the biggest challenges of incorporating 5 meals a day into your lifestyle is making the transition from your current eating habits. Here are some tips to help you make the transition:

• Start by gradually increasing the number of meals you eat each day. For example, you could start by adding an extra snack between meals, or by having a light breakfast and dinner instead of a larger lunch.
• Experiment with different meal combinations to find what works best for you. You may find that you feel fuller and more satisfied with certain combinations of foods, or that certain combinations help you to control your cravings.
• Don’t be afraid to ask for help or support from friends, family, or a healthcare professional. They can provide guidance and encouragement as you make the transition to 5 meals a day.

Gradual Changes

Gradual changes are an effective way to make the transition to 5 meals a day. By gradually increasing the number of meals you eat each day, you can give your body time to adjust to the new eating pattern. This can help to reduce the risk of digestive issues or other side effects that may occur when you make sudden changes to your diet.

Making It a Habit

Making the transition to 5 meals a day is all about making it a habit. Just like any other habit, it takes time and effort to establish. Here are some tips to help you make it a habit:

• Set a specific goal for yourself. This could be something like eating 5 meals a day for a month, or for a certain time of day (e.g. breakfast, lunch, and dinner).
• Make a plan for how you will achieve your goal. This could include planning your meals in advance, or setting reminders to eat each meal.
• Reward yourself for reaching your goal. This could be something as simple as treating yourself to a favorite snack, or as complex as planning a vacation.
• Be patient with yourself. It may take some time to establish the habit of eating 5 meals a day, so don’t get discouraged if you slip up or miss a meal. Simply get back on track as soon as you can and keep working towards your goal.

Dealing with Challenges and Obstacles

Common Challenges of Eating 5 Meals a Day

Time Constraints

One of the most common challenges when it comes to eating five meals a day is finding the time to do so. With work, family obligations, and other responsibilities, it can be difficult to fit in multiple meals throughout the day. However, by prioritizing meal times and planning ahead, it is possible to make the time for five meals.

Cravings and Indulgences

Another challenge that people may face when trying to eat five meals a day is dealing with cravings and indulgences. It can be tempting to give in to cravings and skip a meal or opt for a less healthy option. However, by staying accountable and finding support, it is possible to resist cravings and stick to a healthy eating plan.

Difficulty Staying on Track

Staying on track with a healthy eating plan can be difficult, especially when faced with temptations and setbacks. It can be easy to get discouraged and give up on the plan altogether. However, by finding support and staying accountable, it is possible to stay on track and make healthy choices.

Strategies for Overcoming Challenges

Prioritizing and Scheduling

One strategy for overcoming the challenges of eating five meals a day is to prioritize and schedule meal times. By planning ahead and setting aside specific times for each meal, it is easier to make sure that all five meals are eaten throughout the day.

Staying Accountable

Another strategy for overcoming challenges is to stay accountable. This can be done by tracking progress, seeking support from friends or family, or working with a healthcare professional. By staying accountable, it is easier to resist cravings and stick to a healthy eating plan.

Finding Support

Finally, finding support is crucial for overcoming challenges when it comes to eating five meals a day. This can be done by joining a support group, working with a nutritionist or dietitian, or seeking support from friends and family. By finding support, it is easier to stay on track and make healthy choices.

Recap of the Benefits of Eating 5 Meals a Day

Eating five meals a day can provide a multitude of health benefits. To start, consuming smaller, more frequent meals can help regulate your metabolism and prevent overeating. Additionally, eating regularly can help stabilize your blood sugar levels, preventing spikes and drops that can lead to cravings and energy crashes. Furthermore, by consuming a balanced mix of nutrients throughout the day, you can support optimal digestion and absorption of essential vitamins and minerals. Finally, eating five meals a day can also help you feel more satisfied and full, reducing the likelihood of mindless snacking and promoting a healthier relationship with food.

Encouragement to Give It a Try

Eating five meals a day can seem like a daunting task, especially if you’re used to three larger meals and a few snacks. However, it’s important to remember that it’s not about counting calories or restricting yourself, but rather about nourishing your body and improving your overall health. Here are some tips to help you get started with eating five meals a day:

1. Start Small: Don’t try to change everything at once. Start by adding one extra meal to your daily routine and gradually work your way up to five meals.
2. Plan Ahead: Take some time each week to plan out your meals and snacks for the week. This will help you stay on track and ensure that you have healthy options available when you need them.
3. Make It a Habit: Eating five meals a day may feel strange at first, but with time, it will become a habit. Try to eat at the same times each day to help your body get used to the routine.
4. Experiment: Don’t be afraid to try new foods and recipes. Eating five meals a day is an opportunity to explore new flavors and ingredients.
5. Stay Hydrated: Remember to drink plenty of water throughout the day to stay hydrated. This is especially important if you’re exercising or in a hot environment.
6. Get Support: Talk to friends or family members who may be interested in trying the five meals a day approach. Having someone to share the journey with can make it easier and more enjoyable.

Remember, the goal is to find what works best for you and your body. It may take some time to adjust, but with patience and persistence, you can reap the benefits of eating five meals a day.

Final Thoughts and Recommendations

Long-Term Health Benefits

Eating five meals a day can provide numerous long-term health benefits. Firstly, it can help prevent chronic diseases such as heart disease, diabetes, and obesity. Consuming regular, balanced meals throughout the day can help regulate blood sugar levels, lower cholesterol, and maintain a healthy weight. Additionally, it can improve overall digestion and nutrient absorption, which can boost the immune system and promote optimal health.

Prevention of Chronic Diseases

Chronic diseases such as heart disease, diabetes, and obesity are major health concerns worldwide. Eating five meals a day can play a significant role in preventing these diseases by promoting healthy eating habits and regulating blood sugar levels. According to a study published in the American Journal of Clinical Nutrition, eating five or more meals a day was associated with a lower risk of developing type 2 diabetes.

Maintenance of Optimal Health

Eating five meals a day can also help maintain optimal health. Regular meals throughout the day can help regulate metabolism, prevent overeating, and promote better digestion. This can lead to improved nutrient absorption, which is essential for maintaining overall health and wellbeing. Furthermore, eating five meals a day can also help reduce stress levels, as it provides a sense of structure and routine to the day.

Resources for Further Learning

If you’re interested in learning more about the benefits of eating five meals a day, there are plenty of resources available. Some recommended books and articles include “The 5 Meal Day: The Eating Plan That Will Change Your Life” by Gwyneth Paltrow and “The 5 Meal Day: How to Cook and Eat 5 Meals a Day for 5 Days a Week” by Michael Pollan. Additionally, there are many online resources and support groups available, such as forums and social media groups dedicated to the 5 meal a day plan. These resources can provide additional information, recipes, and support for those looking to incorporate this eating plan into their daily routine.

FAQs

1. Why is it recommended to eat 5 meals a day?

Eating 5 meals a day can help regulate your metabolism and prevent overeating. By eating smaller, more frequent meals throughout the day, your body is able to maintain a steady supply of energy and nutrients, which can help you feel full and satisfied. Additionally, eating 5 meals a day can help improve digestion and absorption of nutrients, as well as prevent low blood sugar levels.

2. How many calories should I consume per meal when eating 5 times a day?

The number of calories you should consume per meal when eating 5 times a day will depend on your age, gender, weight, height, and activity level. However, as a general guideline, each meal should contain approximately 200-300 calories. This can vary based on your individual needs and goals, so it’s important to consult with a healthcare professional or registered dietitian to determine the appropriate calorie intake for you.

3. What are some healthy food options to include in my 5 meals a day?

There are many healthy food options to include in your 5 meals a day. Some good choices include fruits and vegetables, lean proteins such as chicken or fish, whole grains like brown rice or quinoa, and healthy fats such as avocado or nuts. It’s important to incorporate a variety of foods from different food groups to ensure you’re getting a balanced diet with all the necessary nutrients.

4. Can I eat 5 meals a day while following a specific diet, such as vegan or keto?

Yes, you can eat 5 meals a day while following a specific diet, such as vegan or keto. However, it’s important to ensure that you’re still meeting your nutritional needs and getting a balanced diet, even if you’re following a specific dietary approach. For example, if you’re following a vegan diet, you’ll want to make sure you’re getting enough protein, iron, and vitamin B12 from plant-based sources. Similarly, if you’re following a keto diet, you’ll want to make sure you’re getting enough carbohydrates from non-starchy vegetables and fruits.

5. Will eating 5 meals a day help me lose weight?

Eating 5 meals a day can be helpful for weight loss, as it can help regulate your metabolism and prevent overeating. However, it’s important to remember that weight loss ultimately comes down to creating a calorie deficit, so it’s important to still pay attention to the number of calories you’re consuming overall. Additionally, it’s important to still incorporate physical activity and healthy lifestyle habits into your routine to support weight loss.