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Asking friends and family about the optimal number of meals consumed during the day, we will quickly find out that there are as many opinions as there are people. Some of us try to eat regularly, every 3 hours, reaching 5 or even 6 meals a day. Others are supporters of the classic 3 meals, spread out every 5-6 hours. There are also those who claim that they feel optimal when they sit down to the table only 2 times a day. There is also a large group of people who do not pay attention to the number of meals at all, snacking throughout the day, even in the middle of the night. And who can we agree with in this situation?
How many meals should you eat in a day?
The short answer to our question is: it depends! There is no single recipe for the optimal number of meals during the day, because it depends on many factors: work mode, amount and type of physical activity, health condition, but above all, individual body preferences [1] . The basic rule that should be followed is: eat as many meals as your body actually needs for optimal functioning. Of course, this is easier said than done!
Where to start? First, you need to determine whether you are happy with your weight or perhaps you would like to change it. The second important issue is to observe your body during the day - when you feel hungry, whether you confuse it with thirst, whether you often eat your emotions (boredom, sadness, etc.), whether you feel a big drop in energy after a large meal.
For some people, frequent and small meals throughout the day help avoid the feeling of hunger and sleepiness after a large meal. Others do not feel the need to eat every 3 hours and function better eating 2 or 3 larger meals. Our bodies are different and what works great for one person may not necessarily work for another. So, if eating 5 times a day does not correspond to your lifestyle and meal needs, you do not have to feel guilty about it!
The digestive system needs rest
Our body operates in a circadian cycle that regulates all important life functions. Numerous studies have shown that from the perspective of the digestive system, the most important issue is not the specific number of meals, but the length of the so-called "food window" during the day [2] . The longer the break between the last meal consumed during the day and the first morning bite or sip of coffee the next day, the better for the body.
The minimum time without eating that we should ensure is 10 hours. If we want to lose unnecessary kilograms, we should extend this period by another few hours [3] . By following these recommendations, we will not only improve the functioning of the digestive system, but also improve the quality of sleep and general well-being. Interestingly, studies have shown that by using appropriate eating windows during the day, we can pay a little less attention to the caloric value of meals.
How many meals to eat? Summary:
- there is no single, optimal number of meals that would serve everyone,
- take time to get to know your body and its needs,
- allow your digestive system to rest – at least 10 hours between your last meal and breakfast the next day,
- remember that the most important thing is the quality of the meals you eat!
[1] Paoli A, Tinsley G, Bianco A, Moro T. The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting. Nutrients. 2019 Mar 28;11(4):719. doi: 10.3390/nu11040719. PMID: 30925707; PMCID: PMC6520689.
[2] Collier R. Intermittent fasting: the science of going without. CMAJ. 2013 Jun 11;185(9):E363-4. doi: 10.1503/cmaj.109-4451. Epub 2013 Apr 8. PMID: 23569168; PMCID: PMC3680567.
[3] Kahleova H, Lloren JI, Mashchak A, Hill M, Fraser GE. Meal Frequency and Timing Are Associated with Changes in Body Mass Index in Adventist Health Study 2. J Nutr. 2017 Sep;147(9):1722-1728. doi: 10.3945/jn.116.244749. Epub 2017 Jul 12. PMID: 28701389; PMCID: PMC5572489.
