If I had the time, I’d divide my daily food into 5 or 6 small meals. Right now it’s 4. No long stretches of hunger, no feeling stuffed or tired after a large meal and it seems easier to control my weight.
Over in Thailand (and other Asian countries) they snack all day and eat small main course meals. That’s how they stay so skinny. It keeps your metabolism going.
In High School, over 60 years ago I had a Health Teacher who said eating a reasonable amount of food 5 times a day was better for you than eating 3 meals a day, because it reduced sugar spikes.
I eat 4 times a day and have been able to keep my weight down for years after losing 55 lbs. - Tom