22 Jun How many times a day should I eat?

Through my lifetime, I have tried many diets for losing weights. I’ve gone low fat and I’ve gone low carb. I’ve reduced calories. I cut out desserts. Like most of us, I have had mixed results. Even if losing weight was successful, it wasn’t long before my pants didn’t fit and I was looking for another strategy.

One strategy that many experts suggest these days is to snack often. The idea is to eat four or five times a day, so you never get hungry and eat too many calories. I believe that this works for some people some of the time. Like most diets, nothing works for everybody and some things work for some people.

Another strategy being promoted now is to fast. This is the opposite of snacking. Instead of eating several times a day, a person might have one or two meals a day, or even no meals for a day. Often called intermittent fasting, it means extending the length of time between meals. Some people do it by eating dinner one evening, and not eating again until dinner the next day. Others might skip dinner and resume eating at breakfast the next day.

You may have met people or read articles by experts who swear by one or the other strategy. How can you know what to believe? The answer is that it depends. People are very different from each other, especially in the USA where we are all immigrants from different parts of the world. Each person’s ancestors thrived on their local, traditional diet. And people are a mix of nationalities and ethnic groups, so that further complicates things. These individual differences are known as bioindividuality.

The other complicating factor is that two people of identical ancestry could thrive on different diets due to their individual needs. You already know that an athlete or a pregnant woman does not have the same nutritional needs as a middle-aged office worker. So whether to snack or fast will depend on your current health and needs.

Now the answer to the question, how many times a day should I eat? I suggest you try snacking and fasting and see what works for you. As a health coach, I help people sort out the answer to this question and similar questions. I help people find what is right for them.

Here are some guidelines to consider if you think snacking is better for you. People with blood sugar issues, pre-diabetes, or diabetes probably do better with snacking. Missing the morning meal is hard on people with adrenal or thyroid  issues, because their body turns to cortisol for energy. People with difficulty sleeping should stick to eating breakfast soon after waking to help set their circadian rhythm.

Snacks tend to be the least nutritious of all meals, so snacking must be on real foods like vegetables, nuts, nut butter, or cheese, not bars, chips, or cookies, to have benefits. Snacking after exercise may be beneficial.

If you want to try stretching out the time between meals, consider this. Fasting is good for people who are concerned about brain health. People who are in the habit of eating enough protein and healthy fats with their meals may feel satisfied and energetic longer after meals so they can fast. If you fast, it’s not an everyday thing. Some people fast once a week, some fast more or less often. Many people who fast will skip food but drink broths and freshly squeezed juices, as well as water.

The number one rule whether you snack or fast? Just eat real food. If your only meal of the day is a bowl of cereal and skim milk, you are not supporting health. If you eat often, filling up on junk will turn your body to junk.

So experiment a little and see how you feel and how your weight goes. My choice? I do both. I skip dinner or eat an early dinner some days. I like breakfast so I can sleep better. I might have an afternoon snack if I exercise vigorously early that day.

 

Aviva Romm, MD The Adrenal Thyroid Revolution

http://articles.mercola.com/sites/articles/archive/2016/10/16/complete-guide-fasting.aspx

https://draxe.com/healthy-snack-ideas/

Disclaimer: This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.