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Three Meals a Day May Be Slowly Undermining Your Health

Three Meals a Day May Be Slowly Undermining Your Health
For most of us, having breakfast, lunch, and dinner is an integral part of daily routine. But is this traditional meal structure truly necessary for a healthy life? According to recent scientific studies and expert opinions, there are no universal rules regarding the number and timing of meals — in this matter, a personalized approach is the key factor.

Three Meals a Day – Biological Need or Cultural Habit?
Serena, a certified nutrition expert from Los Angeles, believes that "three meals a day is more of a cultural tradition than a biological necessity." According to her, what matters most for the human body is the quality of food, the timing of meals, and their harmony with one’s lifestyle.

"For instance, two hearty meals and one light snack or three balanced meals within a 10–12-hour window are scientifically supported and well-suited to modern lifestyles," says Serena.

What Do Scientific Studies Show?
A 2024 review published in the journal JAMA found that lower meal frequency, higher calorie intake in the morning, and time-restricted eating were more effective in reducing weight and improving metabolic health than the traditional three-meal-a-day pattern.

Another major study showed that overweight individuals who ate only during an 8-hour window reduced visceral fat and the risk of cardiovascular disease.

However, Serena warns: "Extremely restrictive patterns like eating only once a day can intensify hunger and lead to micronutrient deficiencies. Such approaches should be undertaken only under professional supervision."

"For some, eating three times a day works perfectly, while others feel better eating smaller amounts more frequently. What’s important is delivering all necessary nutrients to your body throughout the day," says Dr. Wright.

Regular meals are especially beneficial for individuals with chronic conditions such as diabetes or those who experience energy drops during the day. They help stabilize blood sugar, enhance alertness, and prevent extreme hunger.

Serena also recommends an 8–12-hour eating window — beginning within two hours of waking and ending at least three hours before bedtime.

Listening to Your Body’s Signals – A Healthy Habit
Experts advise paying attention not to intense hunger, but to subtle cues — such as gentle stomach rumbling, declining focus, or slight irritability. Meals should end not at fullness, but at a sense of satisfaction.

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News » For Life » Three Meals a Day May Be Slowly Undermining Your Health