Ask Dr. K: Be careful — you could eat more than you should

We can rule out eating fewer than three times a day. You’ll feel hungry, making it more likely that you will overeat and choose less healthy foods when you do eat.

In comparison, eating at least three times per day can keep you full and reduce hunger — both of which are good for weight loss.

What about eating smaller amounts throughout the day, an approach known as “grazing”? Limited research suggests that people who graze may feel less hunger than people who eat three larger meals per day. But this does not translate into more effective weight loss.

So it appears that how often you eat does not affect weight loss. When deciding how often to eat, consider your lifestyle and when and how often you naturally tend to feel hungry. People have different patterns; not everyone suddenly gets hungry just before breakfast, lunch and dinner. Some people get hungry mid-morning or mid-afternoon as well.

Also consider the pros and cons of grazing. For example, if you eat more frequently, you are less likely to be hungry, and this should prevent overeating. On the other hand, if you eat throughout the day, you may be more likely to reach for food whether or not you are actually hungry. That surely happens to me when I work at home to write this column. I graze — a lot. It breaks up the intensity of writing.

Whatever schedule you choose, these tips should help you lose weight:

— Choose foods that satisfy hunger. Fruits, vegetables, whole grains and lean proteins fit the bill.

— Fill up on veggies. Fill half your plate with vegetables, which are high in fiber and nutrients and low in calories.

— Be mindful. Eat when you’re hungry, not when you’re bored. (And not, like me, to break up the intensity of work!)

— Avoid high-calorie beverages. Sodas and juice have a lot of calories but few nutrients.

— Replace high-calorie foods with healthier, low-calorie ones. For example, substitute one cup of pasta with a half-cup of pasta and a half-cup of broccoli.

Finally, try eating slowly when you have a full meal. After you start eating, your body begins to send your brain chemical messages to stop eating. However, these “satiety signals” take about 15 to 20 minutes to kick in. A person can consume hundreds, even thousands, of calories in 15 minutes.

An active male and female of age 60 need 2,600 and 2,200 calories per day. If there are 3,000 calories on your plate and you consume that meal slowly, your satiety signals may kick in — and prompt you to save what you have not yet eaten.

Dr. Komaroff is a physician and professor at Harvard Medical School. To send questions, go to AskDoctorK.com, or write: Ask Doctor K, 10 Shattuck St., Second Floor, Boston, MA 02115.