How many times a day should you eat so you don’t overeat or starve? Answered by a nutritionist

Olga Dekker

Nutritionist, nutritionist

Recommendations for the number and frequency of meals vary depending on many factors. These are age, gender, level of physical activity, health status and weight indicators. Therefore, each case has its own diet system and eating pattern.

Fractional feeding in small portions has not proven to be effective. For the normal functioning of the intestine, the classic scheme of three meals is the best option. But only if the medical indications do not prescribe a different mode.

Justified increase in the frequency of meals will be for those who are actively engaged in sports or is a professional athlete. High physical activity requires calorie expenditure and its timely replenishment.

Athletes are recommended to eat every three to four hours.

When and what to eat at three meals a day?

The timing of meals greatly affects how food will be digested and assimilated. It also affects your general health, so it is preferable to start breakfast within the first hour after waking up. Dinner should not be delayed until later in the day.

Breakfast

The morning meal should be complete and contain carbohydrates, proteins and fats to provide the body with energy to start the day. This meal is considered to be the most nutrient dense meal.

For breakfast it is recommended to consume:

  • porridge from whole grains: oatmeal, bulgur, buckwheat, quinoa, rice;
  • fruits and vegetables;
  • eggs;
  • dairy and acidic products: cottage cheese, yogurt, sour cream.

Lunch

In the daytime, the second meal should also be composed with the full content of proteins, carbohydrates and fats. It is necessary to energize for the other half of the day. It is desirable to make a menu of less caloric products than for breakfast.

At lunch you can eat:

  • vegetables in a salad;
  • fish or meat;
  • cereals.

Dinner

Evening meal – ideally the lightest of all meals. Heavy food overloads the digestive system, it will be more difficult to fall asleep.

For dinner it is recommended to consume:

  • vegetables;
  • fish;
  • poultry or protein products of vegetable origin.

What should be the portion size?

The amount of food on your plate should be moderate to meet your individual calorie needs. Eat more vegetables, fruits and grain products, as well as the right amount of proteins and fats.

Don’t forget about your drinking regimen. It is important that each meal is accompanied by drinks. So you will make up for the lack of fluid in the body. Drink enough water, loose tea, juices, morsels and other soft drinks throughout the day.

It’s worth consulting a qualified nutritionist or doctor for more specific advice.

Whether to make snacks between the main meals?

In this question, it is necessary to be guided by your feelings. If the period between the main meals is long and a person feels hungry, snacks will help to maintain energy and concentration. They are also able to get rid of overeating during lunch and dinner. Their quantity should be no more than twice a day.

It is important to consider the quality of snacks. It is recommended to choose for these purposes healthy foods rich in proteins, vitamins and minerals. Great for light snacks are fruits, vegetables, nuts, dried fruits, yogurt, cottage cheese and other low-calorie products.

But food with a high content of sugar, fat and salt – chips, sweets, salty snacks – will negatively affect the body. It is better not to use them as a means to quickly satisfy hunger.

In addition, it is important to consider the total number of calories consumed during the day to avoid excess. If the goal is to control or reduce weight, then snacks should be excluded from the diet.

In general, the decision whether to eat something between lunch and dinner is based on each person’s individual needs and goals. If there are doubts or difficulties, advice from a qualified nutritionist or doctor will help.

What can eating disorders lead to?

It is important to monitor your diet throughout the day. Despite the fact that the formula of meals is widely known and quite simple, people often neglect the recommendations. Some eat every two or three hours, overloading the digestive organs, or, conversely, reduce the number of meals without proper reason.

Meanwhile, breaking the diet and eating the wrong foods can have a negative impact on the body. Here are some of the consequences:

Irritable stomach

Irregular eating will sooner or later lead to discomfort and gastrointestinal problems (heartburn, gas constipation, diarrhea, bloating). There is a chance because of the violation of the diet to get irritability in the mucosal walls of the stomach.

Obesity

Failure to follow the correct diet can cause the development of diabetes mellitus, obesity, cardiovascular disease.

Energy imbalance

If the body does not get enough food, it threatens to lose energy and stamina. There are chances of weight loss and disruption of internal organs like liver, kidneys, heart and others.

The correlation works in the other direction as well – overeating will also negatively affect the energy balance and normal functioning of internal systems.

Psychological problems

Malnutrition or excessive gluttony is directly related to the psyche. Improper nutrition can cause anxiety, depression, sleep disorders. Therefore, to maintain optimal health and well-being, it is important to adhere to the recommendations for a balanced diet.

Does the diet change the nutritional regimen when dieting?

For those who have set the goal of losing weight, the scheme and diet are different from the usual. Changes depend on the type of nutrition and individual needs of each person.

If the diet provides for a reduction in the number of calories consumed, then, most likely, it will be necessary to reduce meals and portion sizes. In this case, three meals a day is changed to two meals a day.

But this is not always the case. Some types of diet prescribe a reduction in the consumption of carbohydrates, fats or proteins, while others suggest increasing the amount of certain foods: it is advised to eat more fruits and vegetables. Here, it is necessary to switch to fractional and frequent meals.

In any case, if you are planning to start a diet, it is advisable to discuss it with a qualified nutritionist or doctor. They can help you determine the appropriate type and recommendations for food intake that will meet your individual needs and goals.

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