In short. Eat when you like. Eating more often can make you more hungry. Eating less often can make you less hungry. Eat 3 meals or 12 meals a day does not boost your metabolism. It is largely irrelevant.
My answer to a question today.
So a cheat day. people often use these days or words differently. Some people call it a free day where you feast eating whatever you want. Others call it a refeed day where you eat more sugar and less fats and sufficient protein. Others call these days where they have one meal which they eat where they eat lots of treats like a free meal.
So defining what a cheat day is, is important. Some people think that these days reset or boost your metabolism. They don't.
Saying macros don't matter is very wrong. Macro's are protein fats and carbs. This makes up your entire diet. These add up to total calories. It's like saying food doesn't matter which is wrong.
12 meals a day vs 3 or even 2 meals a day will not matter in the big picture. Eating more often can make you feel more hungry. There is no need to eat every 2 hours or 3 hours or anything unless you are an athlete exercising all day.
if you need to eat 1500 calories over a whole day. You can do that with 1 meal or 12 meals. It is still 1500 calories. If it takes your body 24 hours to burn off 1500 calories, if you eat that in 1 meal. It will take 24 hours to burn it off. Same as if you eat it over 4 meals. Your body can't tell the time.
A refeed day can be used when dieting down to adhere to a diet more. And is usually done when needed for psychological benefit and hormonal being leptin. Usually done with low fats and high carbs with sufficient protein for 1 or 2 days, usually 2 days.
Meal frequency Largely personal preference http://www.ncbi.nlm.nih.gov/pubmed/26734613 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4683169/ http://www.jissn.com/content/8/1/4 http://www.ncbi.nlm.nih.gov/pubmed/11319656 http://www.ncbi.nlm.nih.gov/pubmed/1905998 http://www.ncbi.nlm.nih.gov/pubmed/22719910
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