The effect of the number of meals per day on health has been and remains a topic of interest for many years. While epidemiologic evidence suggests that eating more, but more sparingly, per day will lead to a lower risk of disease, experimental studies provide conflicting results. So, how much and how do we eat to feel good?

In modern culture, the option with three meals a day – breakfast, lunch and dinner – is widespread. The model derives mostly from the culture of civilizations, but is also supported by early epidemiological studies. There is a possibility of three meals a day. Modern life is built around this way of eating. We are told that breakfast is the most important meal of the day, we are given a lunch break at work, and in the evening our social life revolves around dinner with family or friends. But is this the healthiest way to eat?

According to recent studies, a larger number of meals per day (six or more) compared to a smaller number (1-2 meals per day) appears to lead to a significantly increased risk of disease. Thus, in recent years, nutritionists seem to have changed their point of view (and advice!), suggesting that if we eat a little at meals, but more often, we prevent diseases and even manage to get rid of extra pounds. That’s all! Proponents of new dietary advice say that under the new model we can:

• no longer feel the feeling of satiety that we feel after every large meal;
• do not allow overeating;
• not to run out of strength during the day;
• stabilize the blood sugar level;
• and stimulate metabolism.

It’s just that while some studies support these recommendations, others argue that the new eating pattern does not bring any health benefits and that we should stick to eating three meals a day. We take them one at a time.

Frequency of food intake in chronic diseases. The role of intermittent fasting

Intermittent fasting, in which we stop eating for at least 12 hours after consuming any food, has become the subject of intense research. By giving our bodies this break, we’re giving our digestive system a break, says Emily Manoukian, a clinical researcher at the Salk Institute for Biological Studies in California. Rosalyn Anderson, an adjunct professor at the Wisconsin School of Medicine and Public Health, studied the benefits of this calorie restriction and found that it can reduce inflammation in the body. “During this break in nutrition, the body has time to repair damage and remove deformed proteins. These are basically deformed versions of normal proteins, and they have been linked to a number of diseases.”

Older epidemiological studies show that eating more food a day can help raise blood lipid (fat) levels, reducing the risk of heart disease. That’s why many experts say don’t cut back on the amount of food you eat throughout the day. Over the years, other studies have supported the idea that several meals a day, and not very large ones, lead to optimal cholesterol levels.

Intermittent fasting can also improve our glycemic response (the rise in blood sugar that occurs after a meal), says Antonio Paoli, a professor of exercise and sports science at the University of Padua in Italy. Less spikes in blood sugar means less body fat, he says. In addition, a review published in the American Heart Association journal Circulation, also related to diabetes, shows that eating more food per day reduces the risk of developing diabetes and heart disease.

How we eat to lose weight

Again, the data collected during the research supports both theories. For example, one study compared two groups: one had participants eat 3 meals a day, while the other had participants eat six smaller meals, and measured body fat and hunger. Both groups received insufficient calories to maintain their weight. At the end of the study, the researchers saw no difference between energy intake and body fat reduction in the two study groups.

An interesting observation about those who ate six meals a day, really sparingly: they had an increased level of hunger and a greater desire to eat more than those who ate only three meals a day. In ancient times, people ate when food was available. Throughout history, when there were no refrigerators or images of food around, most people ate only once a day, at lunchtime. This has led many researchers to argue that hunger is mostly a psychological sensation. “Physiologically, we’re programmed to feast and fast,” says David Levytsky, a professor at Cornell University’s College of Human Ecology in New York, who has implemented it in his own life. However, the professor does not recommend this habit for people suffering from diabetes. And other colleagues in the workshop object to him, advising instead to eat 2-3 times a day, precisely to prevent the risk of an increase in blood glucose.

If we draw a line and draw a conclusion, everything would look like this:

• eat less often, you should not eat three times a day;
• avoid snacks;
• observe a 5-6 hour break between breakfast and lunch;
• eat your biggest meal of the day for breakfast;
• and fast for 18-19 hours (at night).

Does eating more food per day help boost metabolism?

Some believe that yes, if we ate once every 2-3 hours, it would help stimulate the metabolism. In addition, sparing and frequent meals are often recommended as a remedy for obesity. One thing can be said for sure – digesting food requires energy. This is known as diet-induced thermogenesis (or the heating effect of food), and there is research that suggests that this energy expenditure increases when we eat large meals. However, the frequency of meals throughout the day does not seem to play any role in boosting metabolism.

How and how much should we eat if we exercise regularly?

If research does not help to make a clear conclusion about the frequency of food intake in ordinary people, then everything is clear with athletes. A few meals a day and not too filling can benefit them.

Thus, athletes who follow a low-calorie diet can eat several economical meals throughout the day. With a protein intake that matches their lifestyle, this diet helps them maintain an optimal body weight.

Food quality

It has been observed that people who eat more meals per day have better quality nutrition. In particular, those who eat at least three meals a day seem to achieve higher intakes of vegetables, greens, legumes, fruits, whole grains, and dairy products. And less added sugar and salt.

And yet, what do we eat to be good?

With the existing research contradicting each other, but without blaming any particular dietary pattern, what should we do? How do we choose what to eat and how many times a day, right? The first answer will be “for whom” we want to know how much we eat and how often. You’ll see, it’s important!

Who should eat little, but many times a day?

A review published in a medical journal sheds some light. This document states that those who can consume up to 10 frugal meals during the day are:

• those who usually quickly feel a sense of satiety;
• those who want to gain weight;
• those who suffer from gastroparesis (poor or absent abdominal muscle motility).

If your goal is to lose weight, reduce portion sizes and make sure you don’t exceed your daily calorie needs, but also spread them evenly among the number of meals you eat throughout the day. Care about the quality of food at these tables is not excluded, but it is obvious.

Who should eat a lot at each meal but less throughout the day?

This eating pattern includes people who:

• there are problems with portion control;
• they don’t have a meal plan or very healthy food options;
• they do not have time to eat or prepare food for several meals during the day.

Even here, the concern for the quality of the food consumed and the priority of whole foods are clearly indicated. This is important because fewer meals mean less chance of getting the nutrients your body needs.

For a healthy diet, the main rules remain: increase portions of vegetables, fruits, whole grains and low-fat dairy products; include protein from various sources, both animal and vegetable; do not exceed the optimal number of calories; limit sugar, salt, trans and saturated fats.

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