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
This customary habit was created initially as a response to our body's need for proper continuous nutritional intake, a fundamental part of our metabolism's function that allows us to carry out daily activities. But the three-meals-a-day phenomenon is also based on a social construct that is well-rooted in our culture.
Why do you eat 3 meals a day? ›
By eating consistently three times daily, it's easier to avoid consuming too many calories, which could lead to weight gain. Supplementing light meals with nutritious snacks also helps.
Why do Americans eat 3 times a day? ›
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.
Why do we need to eat multiple times a day? ›
Early epidemiological studies suggest that increased meal frequency can improve blood lipid (fats) levels and reduce the risk of heart disease. As a result, many experts advise against eating fewer, larger meals a day.
What happens if you eat three times a day? ›
One advantage of eating 3 times a day is that you are spreading your calories across your day, so you don't get too hungry between meals. Another is that you aren't spreading your calories too thin, so you are more likely to feel satisfied after each meal.
When did humans start eating three meals a day? ›
By the late 18th Century most people were eating three meals a day in towns and cities, says Day. By the early 19th Century dinner for most people had been pushed into the evenings, after work when they returned home for a full meal. Many people, however, retained the traditional "dinner hour" on a Sunday.
Is it unhealthy to eat one meal a day? ›
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 are healthiest? ›
So, the science seems to say the healthiest way to eat throughout the day is to have two or three meals, with a long fasting window overnight, to not eat too early or too late in the day, and to consume more calories earlier on in the day. Is this realistic?
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.
How many meals did Romans eat a day? ›
Typically, the Romans ate three meals a day. Originally, the Romans had a small breakfast called the ientaculum in the morning and then a huge meal called the cena around two in the afternoon, then another small meal called the vesperna later on in the night.
Breakfast is often called 'the most important meal of the day', and for good reason. As the name suggests, breakfast breaks the overnight fasting period. It replenishes your supply of glucose to boost your energy levels and alertness, while also providing other essential nutrients required for good health.
What is the best time to eat? ›
Between 10 a.m. and 2 p.m. each day, your metabolism hits its peak, providing you with stronger digestive function, making it the best time to eat your lunch. This meal should be lighter than breakfast and dinner.
Which should be the heaviest meal of the day? ›
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.
Is it better to have a big lunch or dinner? ›
Studies show that for optimal health, it's best to consume most of your calories earlier in the day rather than later — for example by eating a large breakfast, a modest lunch, and a small dinner.
Do you really need three meals a day? ›
But cultural norms aside, there's no scientific reason for you to eat exactly three meals every day. "The number of meals in a day itself isn't key," said Marissa Kai Miluk, a registered dietitian nutritionist who specializes in stopping binge eating.
Is it better to snack or eat big meals? ›
Eat small meals often and your metabolism will increase by small amounts after each one, but feast once or twice a day and it will go into high gear after each meal, meaning that the effect balances out overall. On the flipside, there is no evidence to suggest that eating frequently is bad for health in and of itself.
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 it okay to only eat two meals a day? ›
Overall, although there are benefits related to fasting and calorie restriction, research suggests that consuming two or three meals per day is likely a better option for overall health than eating one meal a day.
Why should you eat at least three meals per day? ›
Some people forgo breakfast but do lunch and dinner at those appointed hours. I think eating three meals a day stifles any craving for snack foods, food you don't really need to eat. Thus prevents overeating. That's a good reason for three meals a day.
