Every morning, you head straight from your bed to the kitchen. You immediately fill a bowl with cereal. Once you eat breakfast, you start packing a lunch you’ll eat at exactly 12:30 P.M. Upon arriving home from work, you’ll prepare a dinner that you’ll consume at approximately 7:00 P.M. Does this scenario sound familiar? If you’re like many people, you consume three meals at roughly the same times every day. However, have you ever pondered the reason for this daily ritual?
Several hundred years ago, people didn’t follow the three meals a day rule. In fact, Native Americans employed a practical approach to food. They ate when they were hungry. The three meals per day concept originated with Englanders who achieved financial prosperity. European settlers brought their eating habits with them to America. Unfortunately, practicing antiquated, meal etiquette often causes you to consume calories when you’re not hungry. To lose weight and keep it off for life, allow your hunger, instead of societal norms, to guide when you eat. You might find eating six, small meals a day works best for you. Or, you may decide eating two, large meals combined with a substantial snack is your preference.
Eat Healthy Regardless of the Mealtime
In addition to bucking societal norms about how many meals you eat each day, don’t be shy about consuming healthy foods associated with particular meals whenever you crave them. For instance, your hectic schedule might prevent you from preparing an entrée and multiple side dishes each night. Instead of grabbing a burger and fries at your favorite, fast-food restaurant when you’re short on time, consider preparing traditional, breakfast fare such as:
- A poached egg
- A whole grain bagel with lox, low-fat cream cheese, a tomato slice, and red onion
- Two slices of whole wheat toast topped with peanut butter and bananas
At the end of the day, the amount of calories you consumed is more important than when and how you consumed them. If you’re interested in revamping your approach to food, consider scheduling a free, initial appointment with a consultant at a Metabolic Research Center near you. The knowledgeable consultants at the Metabolic Research Center realize one size doesn’t fit all.
FAQs
In one sense, it all comes down to math: The average adult human requires 2,000 calories per day, and you're only awake for so many hours. "Across all peer-reviewed research and health practices, three meals a day is a general recommendation to encourage consistent, adequate energy intake," Miluk said.
Why do we need to eat three meals a day? ›
Skipping meals is a habit you want to avoid, as it will make it hard to get the variety of nutrients your body needs. When you eat breakfast, lunch, and dinner you are likely to choose different foods at each meal, providing a good variety of vitamins and minerals.
Where did the idea of three meals a day come from? ›
They ate when they were hungry. The three meals per day concept originated with Englanders who achieved financial prosperity. European settlers brought their eating habits with them to America. Unfortunately, practicing antiquated, meal etiquette often causes you to consume calories when you're not hungry.
Is it okay to only eat two meals a day? ›
The optimal number of meals one should have per day totally depends on the individual. Some do well with lots of little ones. Others prefer larger meals, less often. The two meal a day diet has gained popularity over the years amongst those trying to lose weight.
What happens if you don't eat 3 meals? ›
Skipping meals: Causes the body to lower its metabolism (how much energy it needs to function) Causes us to burn less energy (fewer calories) Can lead us to gain weight when we eat our usual amount of food Leaves us with little energy because the body has run out of the fuel we get from food Leaves us sluggish and ...
Is eating one meal a day okay? ›
Eating one meal a day can increase your blood pressure and cholesterol. This occurred in a group of healthy adults who switched to one meal a day to participate in a study. If you already have concerns in either area, eating just once a day might not be safe. Eating one meal late can cause your blood sugar to spike.
How many meals a day did ancient humans eat? ›
That's because fasting actually changes how your body gets its energy. Looking back through history, breakfast was not a common meal for most people. Our ancestors typically ate one substantial meal each day, supplemented with nuts and fruits as snacks.
Is the human body designed to eat 3 meals a day? ›
In ancient Rome, the custom was to eat one large meal, plus two small, light meals. In the US, our eating habits are now typically organized around our workdays or school days. But cultural norms aside, there's no scientific reason for you to eat exactly three meals every day.
How many meals a day did Native Americans eat? ›
Most tribes had sustained healthy diets for centuries before the European settlers changed everything. The majority of tribes enjoyed one to two meals a day with littler regularity in scheduling. Tribes were sustained by agriculture or a hunter/gatherer lifestyle; many tribes used a combination of both.
Do all cultures eat three meals a day? ›
Most cultures in the world eat about every six hours with three main meals that correspond to breakfast, lunch and dinner – varying in how abudant each meal is.
Authors Liz Vaccariello and Cynthia Sass, MPH, RD, claim that in 32 days, you can lose up to 15 pounds and drop belly fat by following their plan: Eat 400 calories per meal, four times per day (daily total: 1,600). Don't go longer than 4 hours without eating.
What is the 2 mad diet? ›
The premise of 2 Meal Day is that by eating just two meals in a day — either breakfast and lunch or lunch and dinner, thus introducing a daily 16-hour fasting period — you can retrain your body to become "fat adapted," meaning you burn stored body fat for energy, rather than being dependent on sugars from food.
What should be the biggest meal of the day for weight loss? ›
Most people are brought up thinking that dinner should be the biggest meal of the day, meaning they opt for a light breakfast and lunch. However, research has found that a smaller dinner and larger lunch could be the key to helping you shift those weight.
How many meals a day are healthiest? ›
It is widely accepted in modern culture that people should divide their daily diet into three large meals — breakfast, lunch, and dinner — for optimal health.
Which meal is best to skip for weight loss? ›
In the case of Intermittent fasting, skipping your dinner is better and easier. You can have your dinner either early or have a heavy snack and can begin your fasting. Research suggests that fasting in the evening and overnight, then eating early in the morning is the better way to follow this diet to lose weight.
Did Romans eat one meal a day? ›
Not only that, but fasting is also good for your mind, and to make you tougher. In today's society, we are told to have 3 square meals a day. But in reality, back in ancient Rome — Romans would only eat 1-2 meals a day.
How many times a day should you eat to stay healthy? ›
Deciding how often to eat is largely rooted in individual preference; there is no one right way. Experts suggest aiming for at least three meals a day and then listening to your body's hunger cues from there. While meal timing is an important consideration, the quality and quantity of food you eat matters the most.
Why do children need 3 meals a day? ›
It's like fueling their tanks to keep them active and alert. Nutrient Intake: Each meal is an opportunity for your child to get essential nutrients. By having three meals, they can get a balanced mix of vitamins, minerals, and other nutrients needed for healthy growth and development.
Why do we need food 3? ›
Food is one of the basic necessities of life. Food contains nutrients—substances essential for the growth, repair, and maintenance of body tissues and for the regulation of vital processes. Nutrients provide the energy our bodies need to function. The energy in food is measured in units called calories.
How important is it to eat every 3 hours? ›
In general, scheduling what and when you eat will help you maintain a balanced diet and create a more stable energy source, as your metabolism will be engaged at optimal levels all day long. The goal is to eat every 3 to 4 hours in order to keep your blood sugar consistent and for your stomach to optimally digest.
