Should You Eat 3 Meals A Day?

How many meals SHOULD you eat a day?

Breakfast, lunch, and dinner, is it one big myth? Who even came up with it? How does the body react to eating so frequently?

Do you eat 3 meals a day? Also a little game for you, how many black cats did you see in this video? One is hidden EXTREMELY well, I'll give you one tip "the cat must be bored". If you get it right, I'll make you a meal training plan or send you some flowers 😂😎

The Truth About Three Meals A Day

The concept of eating three square meals per day was primarily shaped by the industrial revolution in the early 19th century. Working hours were highly regulated and most people worked from dawn to dusk. Workers ate before going to work and were also given an opportunity to eat mid-day so that they could sustain themselves. Once they returned home, most workers ate another meal with their families. And voila… the concept of three regimented meals per day was born!

But is ‘three meals per day’ really the best way of eating? That is, does it really boost your metabolism and keep your body burning energy all day long? Several studies have looked into this lately, and the answer is: probably not. Recent studies have examined how meal frequency affects metabolism. One study compared the effects of consuming six meals per day to two meals per day in women with obesity. Results from this study show that neither of these eating patterns had any effect on metabolism or energy intake. Similarly, another study showed that consuming three meals per day versus eight meals for three weeks had no effect on energy intake, body weight, or waist circumference. Thus, meal frequency (eating anywhere from two to eight meals per day) probably doesn’t affect body weight, food intake, or metabolism.
What About Multiple Small Meals?

It’s also been suggested that eating multiple small meals throughout the day may help curb cravings. But is this actually true? In a recent study, the effect of eating either three large meals or eight mini-meals per day on appetite was examined. After three weeks, the group that consumed fewer meals per day had greater appetite suppression when compared to the group that consumed multiple mini meals.
“After three weeks, the group that consumed fewer meals per day had greater appetite suppression when compared to the group that consumed multiple mini meals.”

These findings are supported by another study that showed eating six small meals per day was associated with lower feelings of fullness when compared to eating two large meals per day. So, contrary to popular belief, eating fewer meals per day may actually be the most effective way for keeping hunger at bay.
“Contrary to popular belief, eating fewer meals per day may actually be the most effective way of keeping hunger at bay.”
Intermittent Fasting and Metabolism

How does intermittent fasting affect metabolism and appetite? Most studies of intermittent fasting have required participants to eat their fast day calories as one large meal. Results from these studies show that fasting generally helps participants hold on to muscle mass, which can help keep metabolism high. Consuming the fast day meal in one go has also been shown to keep hunger levels low, and fullness levels high, which can improve adherence to fast day calorie goals.

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