Many people skip breakfast and snack on the go for lunch, consuming a full meal only once or twice a day. At first glance, if weight remains stable, such a diet seems acceptable. However, doctors disagree.
Many people skip breakfast in the morning and grab a snack on the go for lunch, consuming a full meal only once or twice a day. At first glance, if weight remains stable, such a diet may seem normal. But doctors disagree.
The optimal eating regimen includes at least three meals a day, ideally 4-5 times. This implies three main meals—breakfast, lunch, and dinner—along with one or two snacks—second breakfast and afternoon tea. However, we often skip breakfast, and sometimes, due to work commitments, lunch as well. As a result, only dinner remains or several inadequate snacks throughout the day, writes Doctorpiter.
This eating pattern is not optimal for the digestive system and overall health. But why is that? What dangers can such a meal schedule pose? These questions were answered by Victoria Gonchar, a dietitian, endocrinologist, gastroenterologist, and candidate of medical sciences.
Four Reasons Why You Shouldn’t Eat Rarely
“Reducing the number of meals to one or two times a day can lead to a slowdown in metabolism,” explained the dietitian. “With infrequent meals, there is a risk that the body will start to absorb nutrients more slowly and store more of them as reserves. In the long run, this can lead to weight gain and various diseases, including chronic ones.”
Infrequent meals can also cause sharp fluctuations in blood glucose levels, notes the expert.
“Long gaps between lunch and dinner lead to sharp fluctuations and a decrease in blood glucose levels due to fasting, which causes fatigue and irritability. When food finally enters the body, the glucose level rises sharply, along with insulin levels—the hormone produced by the pancreas. Constant ‘insulin swings’ increase the risks of developing insulin resistance, which precedes type 2 diabetes,” says Victoria Gonchar.
Limiting meals can also lead to overeating during subsequent meals. Additionally, there is a risk of nutrient deficiency. “Two meals may not provide the daily requirement of essential vitamins and minerals for the body,” adds the doctor.
How Many Times a Day Should You Eat
Experts have differing opinions on the number of meals per day.
“The answer depends on individual needs, goals, and lifestyle. However, most people benefit from the traditional regimen of three meals: breakfast, lunch, and dinner, which can be supplemented with one or two snacks. The main thing is to maintain a balance of nutrients in the diet and adhere to your individual calorie norm,” concludes the dietitian.
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