Once a day is what most guidance points to, timed before the meal where you're most likely to overeat. More servings haven't been shown to add a proportional benefit.
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Get the Full Breakdown NowWhy Once Is the Standard
The idea is to target your single highest-risk meal, the one where you're most likely to overeat, not to blanket every meal with the same habit. See our morning vs night guide for how to pick that meal.
What Happens If You Do It More Than Once
Extra servings add more protein and fluid, which isn't harmful in itself, but there's no evidence the appetite effect compounds proportionally with repeated use. See our protein content breakdown for how the numbers actually add up.
Quick Take
Once daily, at your riskiest meal, is the standard approach. Repeating it more often hasn't been shown to do more.
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