Contrary to what you may have been told, our hunter-gatherer ancestors did not have the luxury of eating 6 meals a day. For them, it was feast or famine.
Our very presence as a species is due to the fact that humans were able to endure long periods of time without food.
What happened? With food around every corner, have we lost our ability to tolerate missing a meal?
In this article, I will share the risks and potential dangers of eating 6 meals a day and the amazing benefits of eating 3.
Please read on as I ruffle some feathers in the Grazing Camp…
What Kind of Fuel is your Body Burning?
When we talk about burning fat, what we are actually referring to is the process of using fat as our fuel, our source of energy. It’s a chemical process, not just a metaphor for losing weight.
But fat is only one kind of fuel that can be utilized by our bodies, and carbohydrates – or sugars – are another.
When your body has both available, it will burn the sugars first (because they burn fast) and the fat second (because it burns slow).
Fat-Burning Benefits
As it turns out, burning fat has a plethora of benefits beyond weight management.
Fat is the most precious source of fuel for the body. It is the body’s calm, non-emergency fuel. It burns slowly and steadily, providing energy for many hours straight. By contrast, sugar burns quickly. Sugar and carbohydrate fuels provide quick bursts of energy that often end up in a crash.
Burning fat detoxifies us and neutralizes excess acids that build up from stress. The problem is that many of us have lost the ability to burn fat effectively and are chronically storing fat and gaining weight.
Note: I am not saying we should only burn fat. Humans thrive when we burn a balance of fat and carbs.
6 Meals a Day for Weight Loss and Consistent Energy?
When the body is fed every 2-3 hours, it will burn fuel from those meals, rather than from its fat stores. So instead of burning stored fat between meals the way we were designed, the body enjoys having meals delivered every 2-3 hours. If the meals are small, frequent and healthy, the body won’t store any fat from those meals and, in theory, have energy all day and never gain weight.
In one study, folks that ate small meals or snacks throughout the day (instead of meals) consumed a significantly higher amount of sugar and less micronutrients. (2,3) Sugar is a fast-burning, quick-energy meal that will leave you hungry for another sugary snack, in short order.
Here’s the rub: When being fed every 2-3 hours, the body is not encouraged to burn any of its stored fat for energy.
Why should it bother digging out the fat stores for energy when it is being spoon-fed all day long? When you eat 3 meals a day and have ample time between meals, the body is forced to burn that stored fat.
Once fat is restored as your active fuel supply, you will see better energy, more stable moods, greater mental clarity, better sleep, less cravings and natural and permanent weight management.
Our Pilot Study
I did a study based on my book, The 3-Season Diet, in 2000. We had the group eat 3 meals a day with no snacks and measured weight loss and a host of psychological factors. Within two weeks, their moods, cravings, sleep, exhaustion after work and fatigue were all significantly improved. They lost an average of 1.2 pounds per week during the 2 month study.
>>> You can read the full study in my FREE Ayurvedic Weight Balancing eBook here.
How to Burn Fat All Day Long
Eating breakfast, lunch and supper with no snacks in between will provide a natural fast in between meals that will encourage fat metabolism.
When I was growing up, all the kids on my block had an early supper around 5:30PM. After supper, we played for a while and then came inside and went to bed. There were no bed time snacks – the kitchen closed at 6PM sharp. We would wake up and have breakfast around 7AM and then walk 10 miles to school in the snow.
Just kidding!
But that was 13 hours straight with no food. We slept through the night, “fasting,” and broke the fast with “breakfast.” That means that every night, we reset fat metabolism. This allowed us to maintain normal blood sugar, stable moods and overall greater health than what is created by the cultural habits I see today.
What About Healthy Snacks?
If you have a healthy snack, like a carrot, in between breakfast and lunch you will burn the carrot, but you will not burn any stored fat between those two meals. If you don’t snack between lunch and supper, your body will be forced to burn stored fat to get you to supper without a blood sugar crash. From supper to breakfast is a critical time to burn fat, lose weight, detox and reboot a stable nervous system to handle the stress of the next day.
Many folks have a major blood sugar crash between 3 and 6PM. They crave chocolate, a nap, chips or coffee. This blood sugar crash can be balanced with a shift in how we eat.
Take time to have a large relaxing breakfast – make that meal big enough to get you to lunch without the need of a snack. Then, make lunch the main meal of the day and see how much food you need to get to supper without a snack. Make supper count and see if you can eat nothing after supper until bedtime. Then, wake up and break the fast with breakfast.
The Risk and Danger of Frequent Meals
Experts touting 6 meals a day, or what some call the 3-hour diet, say eating every 3 hours will rev up your metabolism, control blood sugar, decrease hunger and create weight loss. Fortunately or unfortunately, experts are having a hard time finding any studies to support these claims.
The Theory Behind 6 Meals a Day
- One of the main themes in support of eating 6 meals a day posits that it will keep the body’s metabolism up, thus increasing thermogenesis (fat burning), resulting in weight loss. There are many studies disputing this notion. In 1997, the British Journal of Medicine did a thorough review of all such related studies, and found no evidence that eating 6 meals a day increases metabolism, thermogenesis, or weight loss. (1)
- One of the other arguments behind the 6-meals-a-day plan is that if you eat 6 small healthy meals a day, the appetite and hunger at each meal will be less. This may help some dieters control hunger and calorie intake. However, the American Dietetic Association (ADA) advises that the more frequently one eats when just slightly hungry, the higher the risk for overeating, suggesting that this as an unreliable strategy.
- Finally, and perhaps the “Holy Grail” of the 6-meals-a-day supporters, is its effect on balancing blood sugar. If you open a medical text book and look up “hypoglycemia,” a condition that involves the blood sugar regularly crashing, you will see a recommendation to eat small meals throughout the day as a dietary medicine. It also suggests that once the blood sugar is brought back into balance, one would return to eating 3 regular meals.
America has been diagnosed with epidemic blood sugar issues and prescribed 6 meals a day as a medicine. The problem is, we are not being told how to get off the medicine and return to the healthier 3-meals-a-day plan. Folks who have blood sugar issues tend to eat poor quality meals and snacks full of simple carbs, sugars, stimulants, processed fats and comfort foods.
True, eating frequent small meals a day will curb the highs and lows of the blood sugar and help them feel more stable, in the short term. I have many patients who report initially feeling great on the 6-meals-a-day plan. They started losing some weight, their anxiety levels, energy and cravings were improving. Then, within 6-9 months the results often slowed down. They soon started feeling hungry all the time, the weight came back on, and the anxiety and mood sensitivity were all of a sudden worse.
Two vs. Six Meals a Day
As you become a better fat burner, you will naturally reduce the amount of food you consume. This will not be due to will power or starvation, but as a result of burning your fat – a fuel that burns slow and steady for longer periods of time.
In one study, they compared eating just breakfast and lunch to eating 6 small meals each day. Both groups ate the same amount of calories. The results were surprising.
Eating only breakfast and lunch reduced body weight, fatty deposits in the liver, fasting glucose, and increased insulin sensitivity. These results suggest that, for blood sugar health concerns, eating larger breakfasts and lunches may be more beneficial than 6 smaller meals throughout the day. (4)
Food Dependency
When you eat every 2-3 hours, your body becomes dependent on a constant supply of food. The body will lose its built-in ability to tolerate missing a meal, and the blood sugar will crash, and often crash hard.
In 2002, the New York Academy of Sciences published a report stating that all-day grazing can put you at risk for type-2 diabetes, heart disease, and stroke. The risk increases when insulin levels spike after eating foods that have high-glycemic values.
If you eat only 3 meals a day, (even high-glycemic ones), your insulin levels have time to even out, says Victor Zammit, head of cell biochemistry at Hannah Research Institute in Ayr, Scotland. Conversely, if you eat high-glycemic foods between meals, your insulin levels stay dangerously high.
Transitioning from Many Small Meals to 3
Most cultures around the world still practice 2-3 meals a day without snacking. For most westerners who have become accustomed to snacking, having 3 meals a day will be a transition. Our western diet is loaded with short-chain carbs, sugars and fast-burning processed foods. Give yourself some time to make this transition. You can even start with 4 meals to make it easier.
Remember, we are making you into a good fat burner once again. This will balance your blood sugar and stave off a host of degenerative and inflammatory concerns.
Here are some tips to make the transition easier:
- Drink lots of water between each meal.
- When you eat: relax and dine. Enjoy the meal before you.
- Start with 4 meals a day and work down to 3.
- Make each meal count and try to make lunch the main meal.
- Avoid late night meals.
- Eat whole foods, rather than processed foods.
Will I get USED TO 3 meals a day without snacks? I’m hungry!!
Eating frequent smaller meals isn’t necessarily flawed in and of itself. It works for me because I’m conscious of what and how much I’m eating. Just because many people end up consuming more than they need and or consume poor quality food doesn’t mean that frequent small meals won’t work for anyone.
But what if I want to gain weight? My body is what you would call “skinny fat.” I have just started exercising aerobics so it will be easier for me to start going to the gym next month. But the thing is, I don’t want to lose weight and I have low blood sugar so I am currently following the 3-hour diet. I only want to lose the belly fat and if possible, get more curves. (18, F)
Also, I used to eat only 3 but huge meals a day but I never seemed to be able to gain weight. Maybe I’m eating the wrong kinds of food?
For a few years, I’ve been eating 3 meals but not snacking (not even a bite) and it’s been amazing!! Lower stomach fat, increased muscles, increased alertness, etc. Much better than Intermittent fasting (IF). Also avoid dairy and gluton. And don’t eat big meals. Only large meal is the one after weight training or exercise. No food between meals – hunger is your friend (you’re body heals on an empty stomach).
Its an amazing article. I’ve actually experimented with my own body over the years and I completely agree. Our bodies tend to retain that stubborn fat if we constantly feed ourselves every 2-3 hours.
Es ist entsprechende Zeit, um einige Pläne für Zukunft unnd es Zeit, umm glücklich
zuu sein. Ich habe gelesen lernen dioese Post und wenn ich
nur kann konnte I wollen empfehlen enige aufmerksamkeitsstarken Fragen oder Tipps.
Vielleicht Sie können nachgfolgenden Artikel über in diesem Artikel.
I wollen lernen mehr Fragen rund it!
Hi doctor
I just found your article and from the comments I read it’s very interesting. But I have a question because actually I’m just trying to Lost some weight because my health is actually in danger I’m 5ft5 21 years and weight 169 pounds so I really need change. I wanted to start the 3 meals a day but what can I eat during those time for example what is required for breakfast, lunch and dinner.
Thanks for your question Triphene.
For the 3 meals a day, we recommend eating seasonally overall and making sure that you have your largest meal be lunch. Dinner should be relatively early and light, breakfast should be nourishing but with plenty of time before lunch. This naturally drives the body to burn its stored energy reserves between meals as required, and leads toward more stable blood sugar.
February Foods Guide: https://lifespa.com/3seasondietchallenge/february-seasonal-guide/
Be Well!
Hello,
I want to understand if this holds good for kids as well – kids of 5 yrs and 8 yrs as their appetite is small.
If not, when is the transition to 3 meals advisable ?
Appreciate your input.
Hello. I would just like to say i have been eating 3 meals a day with no snacks, and lost 3 stone since january so would highly recommend this eating plan.I am now staying at 11 stone and love the feeling of being light and full of energy everytime i wake up in the morning.My last meal is at 6 pm and my breakfast is at 7 am in the morning,thats 13 hour fast every day.I think i now know why mystics, buddhists,and religious people have always fasted, theres definately something spiritual there,just those moments you get here and there i never used to experience before,.
I have gastroparesis. I have no choice but to eat small, frequent meals. Anything bigger won’t stay down. Frequent eating doesn’t cause weight gain though unless you literally stuff yourself. I’ve lost over 50 pounds. Just saying.
Another thing to add. My blood sugar is more stable on small, frequent meals. And my average fasting glucose went from 90’s to 70’s. Hmm…
Hello Doctor,
Even i have started following 3 meal routine and i feel very good and energetic. Its just a month, i haven’t seen weight loss but there is an inch loss as i am fitting into my old clothes 🙂 i would like to ask is it ok to take tea / coffee in between. i dont put refined sugar in it but add natural sweetener. thanks a lot.
What about for someone who doesn’t gain weight? I’m 26 y.o. and am 126 pounds.No matter how much I eat, i don’t gain weight. I used to only eat 3 meals a day. But my anxiety, which I suspected was caused by blood sugar issues, got worse, along with depression. Tried eating every 3 hours, and noticed HUGE improvements in my mood and even bowel movements. That being said, this article concerns me. Does this mean the 6 meals a day is a band-aid for me? Might i have nutrient absorption issues? I feel increasingly trapped by the notion that I’ll have to eat this often, but tons of my mood issues and problems return if I don’t.
Hi Jake you may enjoy our How to Navigate the New High Fat Diet Trends & Become a Better Fat Burner article found here: https://lifespa.com/how-to-navigate-new-high-fat-diet-trends-and-become-a-better-fat-burner/
Hello, great article! I had a question, my Naturopath told me about the 3 meals a day and not to eat between meals. He mentions that its because once you eat your meal, your stomach is breaking down the food and supplying the body with nutrients….but if you snack, drink anything (except water or green tea) or chew gum, it activates your brain to stop processing the food and it discards your food onto its way to the stool and prepares itself for the next meal, in this case whatever you snacked on or gum or drink (except water). I feel it makes sense, what are your thoughts about this theory?
Honestly, thank you for this. I almost fell into an eating disorder but learning about this and also of intermittent fasting by a great YouTube channel, who taught me that eating large meals is HEALTHY and NORMAL, I came out of it. I used to snack all the time and never felt full from it anyway. I never payed attention and got stressed because I didn’t know how I was supposed to be eating. I then decided I was just gonna eat 3 good meals a day because it was easiest and that’s what people used to do. Now having learned about the benefits, it’s so much better! I feel more satisfied now and am rarely thinking about food unless it’s an hour or so before mealtime. I don’t stress and eating has become more enjoyable. If dinner gets pushed back an hour my body can handle it no prob because of these sort of mini fasts I have going on. I’ll have a snack only occasionally for events and all that. It never makes me full though so that’ why I only do it occasionally, like today. I’m tired of the stigma around big meals and that 6 small meals is the way to go! It’s not for everyone! I’m just tired of hearing about it. This cleared my mind, though.
John,
What do you recommend for those who strength train and our trying to build muscle mass. I completely understand the 3 meals for maintaining weight and balance but to gain muscle and those who want to transform their body what do you suggest? Eating a 800 calorie breakfast first thing in the morning can be challenging to get the proper macro and micro nutrients in especially if you’re an athlete and require more protein. Also, I have been into Ayurveda and most natural supplement system for a while and fully support eating towards my dosha. Though it can be touch on both systems for my stomach
If I was trying to gain wait I would personally be eating 4 big meals but then again I’m not an expert! Hopefully he will reply.
I am happy to see that there are people who actually support this kind of philosophy, as I have been doing quite the research on health through ancient Greeks such as Hippocrates.
And I have come to read and listen to many others as well and in the end as of my opinion and other people’s facts I came to believe that food is not something we should take for grantedand not abuse it. I saw one person rreferring for being able to wake up at 3am in the morning believing it’s because of the diet he does and while I agree to that there is also one other thing that very few people actually know of, that is that the time humans should wake up is at 4am because that’s when our body receives the most energy and at the same time the cleanest for of it around until 5:30am-6:00am. I also read about two (curently known) people who live on the energy of sun while it rises up by looking straight at it (that is when you can actually look at it without damaging your eyes in any way) and in the evening when it gows down. And to tell you the truth I did try this method unfortunately only once after a long and tiring night and I’m not sure if it was because I be lived it but when I sat to look at the sun and concentrated myself I gained enough energy to go on without rest for the whole day. Now while anything I said is not mine to be bragging about one thing I know for certain with my logic and that is, without food men have come to live even more than a month and if you believe the story with the suns energy then it’s more than just a month, without water roughly a week (and again the percentage of people drinking clean water is so small you would never believe it, as clean water is that of the mountains and none other, otherwise you would have to resurrect the ideas of schauberger to come even close to making a living clean water, all the rest water I call dead water), and lastly without breathing there are different ocassions but it’s no more than a few minutes and that is just staying still doing nothing. So people I urge you tolook at everything with your logic, and of course there are more things other than what I mentioned that keep you alive such as your soul and spit it, so learn to breathe correctly, try to drink as much of clean water as you can and eat only when it’s needed and not when you want it! And last but not least learn of your inner self and meditate ( for those who don’t know it meditation is as well a Hellenic word but it’s write differently “διαλογισμος” “δια-λογιζομαι” “dialogismos” “dia-logizome” and it means accounting with “god” “ΔΙΑΣ”, you call him Zeus but Zeus and Dias is merely the power to unite “zeus” and the power to break apart “Dias”, so in the end the meaning is to talk account with the universal knowledge of the gods or whatever you call it and however you may call it because it is all the same like a network of of data the same way computers work with Internet. And sadly in our pursue to become perfect we forgot that we are born in a perfect machine that is our body for everything we create we create it by only imitating our own selves and things around us so use your mind/brains to think and don’t let others do it or especially some stupid machines called the computers!
Best regards to everyone and may we all be healthy in mind and body!
This article really stood out to me because I have not heard this philosophy before. I am always seeking out possible adjustments I can make to maybe one day lessen my chronic, undiagnosable malaise.
I have a question, though. I am a bit underweight (around 100 lbs at 5’4) and don’t think I have a whole lot of fat to burn. Does this type of diet adjustment allow for fats to be added back into the body to “re-burn”? Sorry for being simplistic.
I’m on a modified autoimmune paleo diet (I added in rice and occasionally some beans or gluten free bread because I get so hungry and went below 100 lbs in the past, and it’s been three years with no treats so fake bread is a dream), and I feel full yet starving all the time. Could I do this less frequent eating thing? Or is it more for weight loss?
Thanks in advance.
So what about the people who eat 5 to 6 times a day and it works for them? I have recently started doing this (started in Oct 2016) and not only have I lost 50 pound but I have also lowered my blood sugar and was taken off of most of my asthma medications. This way of eat has helped me more than anything.
Hello Doctor,
In your opinion how somebody eating one meal a day should incorporate fruits in the diet? Or its better to take a small fruit breakfast some 4-2 hours before lunch time?
What about during pregnancy and breastfeeding? Does eating 3 meals a day still apply or would you add snacks?
Hello
Can you drink tea in between meal if you dont eat snacks or best to sip tea at end of meal ?
Thanks
Hi Elle. It’s fine to drink herbal teas between meals. It is still very important to make sure you’re getting in enough plain water, as with tea you’re body is still having to do a job in breaking down the tea components. Be well.
I really need some advise! I have digestive problems, IBS, leaky gut and so on. I am pretty underweight and would like to gain weight. How can I gain weight on only 3 meals? and when I eat 3 meals per day, I need to eat larger meals to gain weight, which is hard on my digestive system.. What would be the best way for me?
Hi Michelle. Have you seen our whey protein powder? It can be added as a small protein shake with every meal to help balance weight and blood sugar. https://lifespa.com/whey-protein-best-breakfast-balance-weight-blood-sugar/ Also make sure to drink a large glass of water 30 minutes before meals to pre-hydrate the stomach lining, buffer the stomach acid, and turn on the digestive fire. Be well.
Thanks for being such a wonderful resource , i’m new to ayurveda thanks to a recent bout of insomnia which after going rounds with traditional drs, was diagnosed by a functional dr due to candida and a parasite. I’m treating that through an ayurvedic practitioner – we have just completed a 21 day cleanse. But what i found interesting is she recommended i have 1 to 2 snacks a day, as she said it’s good for me as a Vata Pitta. This was the main way i would enjoy fruit b/c fruit breakfasts are too light to keep me full, and dinner i felt was too much sugar so i usually do kidchadi or vegetables with quinoa/small portion grain. Would you recommend i train myself to stop the fruit snack (i usually manage between lunch and dinner no problem, it’s between bfast and lunch i get hungry around 10 am even after a heavy breakfast at 7). Without snacks I think i won’t eat much fruit at all in a day. And finally, for the ojas milk – is that a snack? I will add that in once I am ok for raw dairy – just want to check with the ayurvedic dr on post-cleanse transition. But i think that could really help with sleep along w/your sleep easy pills. Thank you!
There are some issues here. First of all, the two meals a day thing is stupid beyond belief. One can get ALL the nutrients, vitamins, and minerals they need in just two meals?
Second of all, I AM doing just three meals a day and they are all very healthy and involve carbs, fruits, vegetables, yogurt, etc. Still, I feel hungry throughout the day. I try to drink water to make myself full so I don’t feel hungry and it doesn’t work. I’m Indian so I’ve never done the 6 meals a day thing anyways. But recently I’ve stopped any snacks between meals and eat strictly breakfast, lunch, and dinner, with maybe milk in between. Still, I’m always hungry. My food even has many tastes present – sweetness from yogurt at breakfast for e.g., along with eggs with salt, or bla bla, still, I’m always hungry. It’s like I’m deprived and NEED food. what’s happening?
I don’t know, it doesn’t seem to matter what article you read on what and when you should eat, there is always an opposing argument. I have just read half a dozen similar articles to yours with completely the opposite view. In those articles you should eat a small amount many times a day in order to speed up your metabolism. This is backed up (as with your article) by many people who write comments commending that idea Those articles are written by people who clearly have exactly the same conviction as you do about your ideas on this issue. Unfortunately it leaves a great many people including myself in complete confusion, who do you believe?
AMAZING information. This article has cleared everything up for me! I had NO idea which was healthier! I’m SO happy to know I don’t have to constantly be eating mini meals ! Rather frustrating to be eating and thinking about food every 2-3 hours!! It makes so much sense that it is unhealthy AND potentially very harmful to be constantly feeding your body. Seems very unnatural too. Thanks so much, I’m sure this info helped many people!! 🙂
Thanks for your support Jennifer, be well.
Do these rules apply to an ectomorph like me who cannot gain any weight? From my understanding, it is the content of food that influences the presence of diabetes. Fore example, if I eat processed food 6 times a day, it’d be a lot different than eating some protein and a complex carb 6 times a day
Ever since I’ve started eating every 3 hours, my mood issues have dissipated, I have bowel movements nearly every day (as opposed to every few days like before) and I rarely have an afternoon slump. Arent these all signs of improving health?
I’m not too fond of generalizing rules like this. I think the only fact that’s been proven in the end is that eating frequent simple carbs, processed foods, and NO fats leads to disease risk.
I am really wondering if type 2 diabetes is caused from eating too frequently. I am not overweight and have recently found out my blood sugar was creeping up into the pre diabetic range. I walk all the time and am very healthy so this seems impossible, except that I eat all the time – small meals. I am beginning to wonder if the constant eating cause stress because the insulin is always flowing to clean up. About a week ago, I started experimenting with the 16:8 method. This way, my body is getting a full 16 hours without having to process any food. I will go back for a blood test in a couple of months and see if it has improved. I continue to exercise and find it often staves off hunger to do so. Maybe b/c my body starts accessing fat and is fine for a while.
what about using a smoothie for breakfas,t is this ok? In the past i have made a very large batch, and was sipping through the day. I guess that is not good either, since my system is not resting or allowing the fat burning process to work. Maybe one smoothie, and stop at that.
Anyone with chronic hypoglycemia (non-diabetic) needs far more help than can be obtained from eating in a certain way. The problem is probably gland- and/or liver-related.
Any advice if you work-out before dinner, about 5:30 pm or 6 pm? Will eating three meals a day without snacks be sufficient?
Hi Gina. There is good science to support the early to bed early to rise benefits. If possible try shifting your work out routine to the early morning before breakfast. Snacking less or not at all between meals may help with triggering the body to burn fat for fuel. Be well.
I always come back to this. I read Body Mind and sport in the 90’s and the idea of one meal a day sounds odd. I always feel my best when I do one meal a day and stop eating at 5pm or 6pm. Sleep is better and morning meditations are clearer. Thank you John for sharing so much knowledge.
Thanks for the support Paul, be well.
Eating 2-3 meals per day over the past few months has been great for weight loss, decreased food cravings, mood stability and even decreased heartburn. I’m able to eat some junk food as part of these meals without negative weight consequences as long as I eat a reasonable amount. The most amazing part is I’m not even hungry between meals until I’m within an hour of that next meal. I’m saving a lot of money by not force feeding myself tasteless protein bars and chicken breasts. If I’m not stuffing my face with tasteless “healthy” foods every few hours my body is able to tolerate real food. I suspect the 6 meals per day plan was invented to help market health food and protein bars. I’m no longer eating extra protein in the name of nutrition and I’m gaining more muscle than ever. I think that what keeps this great advice under the radar is the fact that there’s no way to scam extra nutrition cash out of us when we’re not deliberately eating more in the name of nutrition. Most nutrition advice over the past 30 years seems based on selling us nutrition products.
Is it ok to drink black coffe with no sugar in between meals?
Coffee is very dehydrating, it is recommended to drink a fair amount of water in between your meals. Learn more about water consumption here: https://lifespa.com/how-much-water-should-i-drink/
I switched to 3 meals a day, more to protect my teeth than anything else and also mindful of the benefits of intermittent fasting. Weight has never been an issue for me but nonetheless I’ve lost 7 pounds, might not seem like much I’ve never varied by more than 2 or 3 pounds in the last 20years. I eat a LOT for lunch and dinner, I work on an offshore oil rig and am accused of having hollow legs. Basically I eat whatever I want for my main meals and my BMI is 22.5. The offshore life does allow one to eat plenty of salad, you can eat unhealthily but at the same time you do have quite a variety to choose from, and with a salad bar healthy food is convenience food. So I eat till I burst at meal times but also eat well.
Hello Dr. John
Thank you so much for this article, for all the links with more information, for your time and responding to our questions. I look fwd to reading and learning more.
You are very kind and caring for sharing all this information. I hope you can continue helping many people and that all the care you give to others will return to you in the form of many blessings.
thank you
So in theory how often should we eat Dr. Jhon, every 4 or 5 hours? Will my body get used to not getting hungry every 2 or 3 hours? When will it happen? And can we have an ocasional treat like ice cream or cookies…..? If yes when is the best time? Please answer
Hi Yezza,
Definitely check out my weight loss ebook which goes through a ton of great tips on how to make that transition https://lifespa.com/ayurvedic-weight-loss-ebook/ My sugar destroyer formula is also designed to help you make energy last between meals. This is helpful herb to help bridge that transition. http://store.lifespa.com/sugar_destroyer.html
As you’re getting used to 3 meals a day it’s important to not let your blood sugar crash, we’d recommend healthier snacks like an apple or carrot rather ice-cream and cookies.
Be well.
Eating many meals per day is really a bad practice, I have always gained weight this way, blood pressure went up….horrible. Ideally I would actually strive to eat 1 meal per day, the most 2. The bad part about eating many meals per day is:
1. You do not train your body to become efficient in fat burning. If you keep stuffing food into your body all day long…..it relies on the incoming food for energy and not on your fat stores. You constantly keep spiking your metabolism up and down all day long which is bad. Your sugar, fats, carbs, etc are on a roller coster ride throughout the day………insanity. Give your body the nourishment it needs once and then let it use that energy…….efficiently. Stop making your body digest food all day long, you are not a grazing cow.
2. Every time you eat over one meal per day…….starting from meal #2 onward, you risk the danger of overeating, unless you count calories which most people can’t or refuse to do. By eating one meal per day…..you have very little chance of going over your calorie limit for the day.
You will not go into the dreaded “starvation mode” if you eat at least 1200-1500 calories/day because you simply are not starving yourself. One hearty meal will fulfill this requirement. Especially high calorie American meals.
extraordinary article
i need to clear one thing that is-
in the event that we take 3 meals a day ,means a crevice of around 5-6 hrs fasting in the middle of suppers.
in that time just put away glycogen will breakdown, and when glycogen stores get drained then will begin the fat breakdown.
in this hole will fat breakdown continue or just cutoff to glycogen breakdown as glycogen stockpiling is entirely great to give fuel to body when fasting…
I have been grazing for years and I actually believe that for weight loss more frequent, smaller meals is much more sustainable – it’s so much easier not to overeat and weight loss is all about kcals in and kcals out…
I know we are not just talking about weight issues here… I do have sleep issues, both in terms of falling asleep and waking during the night (when I can’t just go back to sleep so I effectively lose an hour and half of my life every night I do wake up). So I have recently switched to having my last meal at 7, making it smaller. I fall asleep at 11pm and sleep through the night now, so I do believe that there is something to do with low blood sugar waking you up at night…
Willing to give the 3 meals instead of 6 a try, but I do struggle with hunger (or the feeling of being hungry) – if I have a massive breakfast of 700kcal, I still feel hungry 3 hours later… Will this change after a week or two? And I get really hangry or slowed down/drowsy/unable to focus if I don’t eat every three hours…
Btw I am super-healthy (no sugary snacks) and my 6 meals a day each trigger a low glycemic response and it does actually take three hours for insulin to bring the base back down btw. if I make them into 3, they will add up to a bigger glycemic response… you can’t get away from this, this is maths – unless you have incontrovertible evidence (which I am sorry to say I very much doubt) that over time your blood sugar levels stabilise better with two massive and one smaller meals…
Finally, I always thought that in evolutionary terms, being typically female in so many ways, my stone-age ancestors were the gatherers rather than hunters. They presumably grazed throughout the day – you pick three berries and eat one straight away… I very much doubt that they exercised willpower and not ate the food right in front of them…What’s your response to this?
Many thanks!
Hi Susie,
In my experience long term grazing or eating 6 meals a day can end up keeping your body in a state of emergency which eventually depletes the adrenals. I see many patients with severe thyroid issues due to depleted adrenal health. Although some people can find weight-loss easier with 6 meals a day, there are many other health ramifications. These resources would be great for you to look at https://lifespa.com/teleseminar-food-frustrations-eat-fad-free/ https://lifespa.com/balance-stubborn-weight/ https://lifespa.com/ayurvedic-weight-loss-ebook/
Be well.
For rapid diet or quick fatloss, sure, it’s useless and counterproductive to eat 6 meals per day. But, if you wanna lose fat and avoid putting it back on later, you have to increase your metabolic rate. If you eat 6 meals per day, you don’t have to eat until your full every time. This is where it turns out negative. To lose fat, you have to be on calorie deficit. That means you have to eat like 1500-2000 instead of 2500. Don’t think that just eating 1-2 meals a day to reach 1500 calories because your body will switch to starving-mode. It turns down metabolic rate to store every little surplus of fat “for bad times to come”. Think of your body like a very complex computer. When your pc is running on battery, it sets to economy, when it is on line, it has high performance mode on. Human body is the same. And it’s been proven many times since the first sport nutritionist has shown up. Also, the best and only real way to lose fat permanently is working out, no diet tops one hour sweating in the gym!
The body is especially resistant to large fluctuations in weight, and if diet is the only thing addressed, you will unknowingly struggle to either gain or lose weight. The reason for this is because subtle adjustments of metabolism make up for equally subtle changes in diet. If you consume 400 more calories/day for a weak, you’ll generally have about that much more energy to spend on things you would normally undertake in the day. Losing weight by playing with meal times, numbers, and amounts of food will leave a person exhausted usually, because the body generally adjusts metabolism and all manner of energy expenditure to make up for what’s in the diet.
The only true success I ever see for people trying to lose weight comes in the form of exercise and increased vigors. By that, I mean this: one way or another, physical and mental changes have to occur and STICK before large weight changes will be allowed to present themselves (and be maintained). This isn’t an all-out rule – but even in ayurveda, large amounts of weight loss and weight gain must usually be accompanied by psychological and lifestyle changes that go beyond the diet.
My recommendation for weight loss is to eat whenever you’re most comfortable, hopefully at natural points during the day, and don’t eat if you have plenty of energy and no appetite, no matter what the books and TV shows say. Gaining muscle and cleaning the body by sweating and ayurvedic medicines is great. I’ve seen more success in weight loss goals from people gaining a lot of muscle from increased exercise, not even changing their diets, than I’ve seen from those with the best diets and scientific methodology who “don’t have time” to interrupt their lazier habits, work times, etc with exercise.
As for how many times you should eat, it varies! Some do better eating small amounts during the day with no major meals. Some do better with three meals. Others do better eating only dinner, with no snacks. A quote: “eating only once [per day]: causing wholesome transformation of food [because the food has sufficient time to be digested].” This coming from my translated Charaka Samhita. In ayurveda, 3 meals per day is generally recommended for regular working folks, but it’s not ‘the law.’
So if you want to lose weight, eat what’s appropriate for your digestive system, never eat enough to bog yourself down or feel crappy, always give time enough for digestion between meals. (Hint: “when your breath turns fresh, your previous meal is digested.” A good tip!) And more than anything, exercise!
Oh, and eat your greens. Why doesn’t anyone do this?
I graze all day, I think I was a cow in my previous day. How do I break this habit? My stomach doesn’t accept large amounts of food.
Hi Rebeca,
My product Sugar Destroyer can help you try to bridge that gap. It’s just going to be a matter of trying to eat more at the main meals of the day, so you have enough sustenance to make that energy last. Remember, lunch should be your biggest meal of the day. Years ago, I did a study where we told all the participants that they could eat whatever they wanted just as long as they ate only 3 meals a day with lunch being the biggest meal. So they were allowed to eat all that they could those 3 meals, and we saw amazing results. Decreased stress, decreased fatigue, better sleep, better mood… it was amazing how this little change could make such a big difference in all these different parts of their lives.
Thanks!
This approach feels great, but doesn’t it put demands on the adrenals? I also see the 6-meal thing leads to things like insulin resistance, which causes the blood sugar instability that also demands of the adrenals.
Which is the lesser of evils when one is working their way out of adrenal fatigue? Perhaps just do the 4 meal plan and try to take some of the benefits of both?
Hi Jill,
A 3 meal a day diet does not lead to adrenal fatigue. More commonly the blood sugar rollercoaster of 6 meals a day puts strain on your body because it feels like it’s always in a state of emergency, and that’s when you see the adrenal fatigue. Humans are build to store fat and make energy last, we’re not built to eat like rabbits all day long.
Great question!
Hello there, i have question: what´s about freshly pressed vegetable juce?
can i drink that inbetween?
i really love to only eat two times – but until now i couldn´t keep up to it…
best wishes,
Luisa
p.s. thank you very much for your great work!!!
Hi Luisa,
It’s much better to have fresh juice with your meals than in between them. When you’re having even fruit or veggie juice between meals you’re spiking your blood sugar between meals and still creating that blood sugar instability. You’re not allowing your body the chance to burn it’s stored non-emergency fuel, your fat, in order to maintain stable blood sugar and make energy last meal to meal.
Thanks for the question!
great article
i want to clear one thing that is-
if we take 3meals a day ,means a gap of about 5-6 hrs fasting in between meals.
in that time only stored glycogen will breakdown, & when glycogen stores get depleted then will start the fat breakdown.
in this gap will fat breakdown proceed or only limit to glycogen breakdown as glycogen storage is quite good to provide fuel to body when fasting…..
I dont get it….I’m not refuting the info….but I eat at least 6-7 times a day and I lose weight at will……I also train 6 days a week twice a day 3 hours a day……intense cardio and heavy lifting………is this based on an individual basis??? Am I on the road to ruin???……..Please tell me if I’m screwing this up….because as is….I feel great….look great…..energy levels are through the roof……is something forthcoming that I dont see????…..Do you think I should all of a sudden drop my meals to 3 a day because I have to eat 2500 calories a day just to maintain and I;m only 5’5″ 147lbs …so I’m not a huge guy……800 calories a meal of nutrient dense food is going to look like a mountain to me……..should I look to change or just do what is already working for me……..
Andrew, in Ayurveda we recommend eating three meals a day without snacking to help stabilize blood sugar, control weight, burn fat effectively, support liver health, and also give the digestive system a rest between meals. It’s important that we all find our own balance with this, of course. I’ve seen profound benefits in thousands of patients within my clinical practice on the three meal a day system.
This article might also help shed more light on the science behind this approach as well: https://lifespa.com/to-graze-or-not-to-graze-its-not-really-a-question/
Be well,
Dr. John
I agree with all this.
What works for me might work for some, but not for all.
There have been many times I eat just one regular meal in a day, and one or two light meals with nothing in between.
By light meal I mean a fruit and veggie smoothie with whey protein.
Or, another light meal might be peanuts and a avocado and cheese.
By heavy meal I mean some salmon with whole grain bread, or turkey with the bread, or beef with bread, or rice and beans, or pasta on rare occasions.
This diet (more or less) has maintained my weight between 175 lbs – 185 lbs (male, 6 feet tall) from age 37 – 50, but with heavy weight lifting, and some cardio, 3 times a week for 13 years (most of my body weight is from muscle mass…my body fat is probable about 15% but I don’t know how to measure if that is accurate).
The main time I binge eat is on the rare occasions I go our to eat with relatives…or to a relatives house for dinner, or get a pizza etc. But when I binge eat I can pack in a lot and still not get fat as long as I maintain my workout and cardio. But it is still important not to overdue it on the carbs whether grains, sugar or fruit.
I seem to burn fat for energy more if I avoid sugar and carbs…especially simple carbs.
Other then smoothies (which I mix with water) I mainly drink water with every meal and during the day, but never have soda’s or alcohol etc.
But everyone is different. What might work for me might not be a good idea for someone else who is not accustomed to it.
Dr. John your articles are quite interesting. I have never been more than 150 pounds (176 cm height), never overweight, but I have tried for a couple of years getting more pounds and I can’t. I have tried with 4 meals and I actually lose weight because I usually train for 4-5 times a week. With 6 small healthy meals I just keep my current weight of 149 pounds. I train my chest/ once a week with weights, my arms/ once a week and my legs/ once a week. once or twice a week I enjoy playing basketball with my friends. I never have used supplements, I’m a natural body builder. I’m Vata body Type. I eat plenty of green leafy vegetables, chicken, turkey, fish, I try to balance my diet 50% carbs/ 30 healthy fats/ 20% protein but it seems that my body stuck a 149 pounds. Any suggestion on how to reach 160 pounds? Thanks in advance!!!
Hi there, I would suggest that you review our weight balancing e-book (link below). Disregard the dinner restriction recommendations in there as they are meant for people trying to lose weight.
The key to balancing your ideal weight is to eat two substantial meals a day, and a lighter meal in the evening with no snacking. I’ve included some more article links below that will help you read up on this Ayurvedic principle. I would also suggest our new Whey Pure protein powder for added support. And finally, I’d recommend you eat off our winter grocery list, which is packed with nourishing oils, grains, and fats that will help you put on weight in a healthy way.
Weight balancing e-book – https://lifespa.com/ayurvedic-weight-loss-ebook/
3 Meals a day – https://lifespa.com/to-graze-or-not-to-graze-its-not-really-a-question/
Whey protein – https://lifespa.com/benefits-undenatured-whey-protein-powder/
Winter grocery list – https://lifespa.com/winter-grocery-list-vata-balancing-diet/
Be well,
Dr. John
I made a month off from my program to adjust my body and just to try your method, i have to say that i feel better but the only problem that i face is the dinner meal….I usually finish dinner at 8.00 PM and then eat breakfast at 10.00 AM.(letting my body 14 hours free from food digestion) I find it difficult to finish dinner at 6.00 P.M… Can’t i postpone until 8.00 PM? cause if i eat at 6 o’clock i feel the need to have a snack at 11.00 PM…Anyway with your suggestions and some adjustments of mine i feel generally fresher and more energetic…so i will suggest even to my friends your method with 3 meal plan.
Have a nice day
Dr John,
I’m so glad to find your article. I used to just eat 3 meals a day (where I am originally from- we don’t snack in between meals) and I never experienced any cravings. Ever since I started exercising more, I bought into those fitness articles telling us that we should have 6 meals a day, but then this meal frequency has actually made me crave more food and made me lose the ability to listen to my body and led myself to become a binge eater…(I’m constantly snacking when I’m not even hungry!) I’m going to go back to 3 meals tomorrow and hopefully this will help me to stop craving unnecessary food so much.
Thanks again for the article!
By the way, forgot to ask, is having coffee with milk in between meals interrupt our body to burn fat? Thanks again !
Hi Carrie, the answer to this question depends on the type of coffee you are drinking (I tend to recommend a high quality water processed decaf), your dosha, or body type, and how frequently you are drinking coffee. You can find a more complete explanation in this article: https://lifespa.com/coffee-the-good-the-bad-and-the-ayurvedic-perspective/
You can also take the dosha quiz here to help determine your Ayurvedic body type: https://lifespa.com/ayurvedic-health-quizzes/body-type-quiz/
Be well,
John
Hi Carrie, yes consuming coffee/snacks as a boost will inhibit fat burning metabolism. The best way to support your body, especially long term, is to make sure you are in fact eating enough during your 3 meals. Lunch being the biggest. Make sure to eat what’s seasonally appropriate as well! In the spring when lean into more of a fat free lighter diet, in summer more grains and fruits, and winter more fats and proteins. Check out the free 3-season diet challenge we have: https://lifespa.com/3seasondietchallenge/
What about tea between meals? Does it stop fat burning, or does it act like water?
Janet, I wouldn’t use tea to replace your water intake, but you can definitely drink it without any worry about it interfering with fat burning. The key is to make sure there is no added sugar or sweetener in the tea as you will burn this before stored fat.
Thank you! When I asked the question, I was picturing herbal tea (sans sweeteners), so I’m very glad to hear your answer. But it strikes me that I should ask the same question but specifically about caffeinated tea or coffee. (My guess is that the caffeine could interfere with insulin and thus possibly be problematic for fat burning. But what are your thoughts.)
thank you Dr John, for sharing your knowledge , I am not sure if you have heard about Dr Jason Fung the dr. from Scarborough who founded the Scarborough Intensive Dietary Management–he is brilliant–and just want to educate others to prevent the pain and misery he sees from diabetes–[he is a kidney specialist-]- nephrologist —boy you two Drs are sure on the “same page”— I bet both of you would really enjoy meeting each other–he has cured patients of type two diabetes–no fancy diet, no drugs, fasting and cutting out those snacks, as it is hormones, insulin that causes obesity as well as diabetes type 2 —he actually took part of his training in California–before returning to Canada to practice–at Scarborough hospital —thanks to both of you—-for helping solve the problems of obesity and diabetes type 2–there is light at the end of the tunnel for so many that suffer-
Dr. John, your article was great. I am working on my Master’s of Public Health degree and I teach local elementary students about health each week. I am trying to find information on a study I heard about months ago (but didn’t write down) where they researchers gave individuals a specific breakfast and then tested the contents of their stomach over the next several hours. Some of the individuals ate just the three regular meals and some they had eat healthy snacks during the day and some unhealthy and they monitored how fast the food was digested. As I recall, those that did not snack digested their food properly within 4 hours. Those that had a mid-morning snack still had remanents of breakfast after 6 hours and with additional snacks some still had the original breakfast in their stomachs the next morning. Have you heard of this study? I have looked and looked and can’t find it. (Since I am new to this though, maybe I am looking in the wrong places.) If you have any good ideas as to where to look I would be thankful. I will be sharing the information from this article with my students this coming week as we are talking about nutrition right now. Thanks
Hi Dr John I’ve been researching IF lately and have read a lot about 2 meals a day. Do you find ultimately skipping breakfast is better than 3 meals or both have desired results? My symptoms are slow weight gain, mainly around my abdomen, coffee addiction and fatigue. I’ve always been slender but am finding losing extra kilos an uphill battle over the last few years. Thank you.
Good question. I think having 3 meals would be best, if two meals a day shoot for just breakfast and lunch. Please see this free weight balancing eBook for more in depth information on WHEN and HOW to eat…https://lifespa.com/ayurvedic-weight-loss-ebook/
Hello Dr. John,
I eat 6-7 small meals a day with very few fats and oils. This has greatly reduced my IBS (irritable bowel) but resulted in very unrefreshing sleep as you’ve described. On the other hand, eating fewer times with more fats and oils does improve sleep quality for a night or two. But these foods invariably trigger my IBS again leading to, amongst other things, more sleepless nights.
Either way, I am always exhausted during the day. Do you have any suggestions ?
-BB
Hi John,
That makes a lot of sense. However, for those of us with adrenal fatigue, the reason we are recommended to have 6 small (healthy) meals a day is because dropping blood sugar levels forces the adrenals to secrete cortisol to boost it back up. So regular consumption of the 3 macro nutrients is supposed to keep blood sugar from dipping to low and thus sparing the adrenals from further work.
That’s the theory. My experience is that I get very hungry every 3 hours (3-4 hours at night), and thus eat to satisfy that hunger. That means 3 main meals as well as 4-5 snacks in between. BUT, I have put on a LOT of weight eating this way (I was skinny all my life till about 2 years ago). And of course, it has played havoc with my sleep as I get up once or twice a night to eat and so typicallly lose 1-2 hours sleep per night. Also I am now in the pre-diabetic stage. So I would love to revert back to just 3 main meals, but wouldn’t that take its toll on my already exhausted adrenals?
Hi Stuart,
Yes, great question. The key is to fix the reason why you cannot make it with three meals in addition to getting the adrenal support needed. Once the adrenal issue is addressed, getting to 3 meals is typically an easy transition.
Hope that helps.
Dr. John
can fruit be eaten half a hour before breakfast. if the breakfast is oatmeal and milk? can fruit be eaten as a snack betwenn meals like lunch and dinner around evening time?
also can you take apple cider vinegar before breakfast and dinner? does taking it before breakfats which is milk and oatmeal harm me? too acidic? etc?
please rply
Hi Krishna,
I don’t recommend snacking on a regular basis for the reasons listed in the above article. If you have stable blood sugar, a light all fruit meal is better than snacking on fruit before and in between meals every day. Like the example with the carrot in the above article, if you eat fruit in between meals then your body with burn the fruit rather than utilizing stored fat for a calm fuel source.
The apple cider vinegar should be fine – just mix it with 8 oz. of water.
Be well,
Dr. John
Hi there.
I myself am in this struggle.
For 5 or more years I have been on figure diets. Not competing. Just to lose weight….
Now I’m having trouble losing because I keep goung back in forth. Doung the six meals then the 3. Nothing is working. ….ughhhhh.
I do agree with what u said. My body doesn’t know how to miss a meal. Help
I’m very excited to try this. I’ve been eating 4 to 6 meals a day for at least 15 years. My weight has gone up and down but mostly up! I’m now in my fifties and have 50 pounds to lose. My biggest obstacle is that as soon as I cut sugar out of my diet, I can’t sleep. I get to sleep fine, but wake up every 1 to 2 hours all night. I finally get so exhausted that I give up and start eating Ben and Jerry’s again and I can sleep. I’m wondering how long it might take before I see improvement in sleep and weight loss? Also, is there anything I can do to help it along? I’ve gone as long as a month without sugar or sleep, but felt awful. I was eating lots of small meals then so I hope this will be better. Thanks for any help.
Does anyone know if this thread is being monitored? I was hoping for a reply. Thanks
Hi Jeanie,
So have you been trying to stick to 3 meals a day or are you only cutting out sugar?
Training your body to burn fat as fuel by eating 3 meals a day can help with sleep. I have written a great deal on the topics of sleep and weight loss. While there are many factors that contribute to both, being a good fat burner is key.
You might find the following articles and ebooks helpful as well.
https://lifespa.com/webinar-dreaming-good-nights-sleep/
https://lifespa.com/sleep-interrupted-the-blood-sugar-and-sleep-connection/
https://lifespa.com/ayurvedic-weight-loss-ebook/
https://lifespa.com/blood-sugar-secrets-health-longevity/
I have been eating 3 meals a day and eating minimal sugar (some trail mix or an apple with chocolate hazelnut spread) as part of either lunch or dinner. A few nights in the last 2 weeks I’ve slept pretty well, waking once or twice, but most nights I still wake every one or two hours. It’s been a few weeks now and I am wondering how long it may be before I see improved sleep. I want so much to fix this. I appreciate your reply. I’ll read the articles you listed. Jeanie.
Hi there,
quick question, if i was to workout at night (crossfit) after my evening meal at around 5:30, would it be ok not to eat anything post training and continue to fast afterwards?
thanks in advance 🙂
Hi Vicky,
Since working out at night can be quite stimulating to the mind and body, you might try a calming cup of the ojas restoring drink (https://lifespa.com/got-ojas-nourish-your-vitality/) after your workout. It is best not to give the body too much digestive work to do at night, but you do not want to become depleted either – the Ojas Tonic (http://store.lifespa.com/ojas.html) may be a good solution.
Hi John,
I really appreciate your article and found it to be very informative. I am curious to see how to expand some meals and critique my eating pattern. I love to go to the gym daily and work out for about an hour and fifteen minutes. Here’s my eating habits, and has helped me to lose a lot of weight in the past. I am certainly considering trying the 3 meals a day, as I am 6’3, 245 and at a perfect weight to really test this out. I usually drop to 215-220 when I am consistently dieting and exercising. My normal eating schedule is as follows now that I am trying to diet.
Breakfast 6:30AM Kashi Lean with 1% milk, vitamins, Vitamin B Complex, 2 fish oil
Snack 8:30 AM Apple
Snack 10:30AM Nutrigrain Bar
Lunch 12:00PM Garden Salad w/ Light Ranch Dressing, Protein Shake, 2 fish oil
Snack 2:00PM Apple or Nutrigrain Bar
Snack 3:30PM Pre-Workout Old Fashion oats with Honey
Snack 6:00PM Post Workout Protein Shake and Orange
Dinner 7:00PM Chicken and Brown Rice
Possible Late night snacks 9:00PM or so, Popped Kettle Corn, or Sugarfree pudding with cool whip lite.
Thanks in advance!
Hi Scott,
It looks like you are really making a great effort towards your health and I commend you. Going to the gym daily, taking fish oil and B vitamins and being conscious of your diet are all wonderful habits.
I would suggest moving away from the snacks and processed foods. Reduced fat and artificially sweetened foods often contain unhealthy additives and can increase cravings (check out https://lifespa.com/your-blood-sugar-on-artificial-sweeteners/ and https://lifespa.com/recovering-from-the-low-fat-era/). Make lunch a big, satisfying meal that will keep you full until dinner. At your meals, divide your plate so that it is about 50% leafy greens, 25% protein and 25% starch. Add some healthy fat such as ghee, coconut oil, olive oil (uncooked), nut or seeds to each meal.
If you are hungry between meals, an apple is a great snack, but generally try to eat enough at meals so that you do not require a snack later. When you eat, sit calmly and focus on your food so that you can digest well (https://lifespa.com/science-behind-slow-eating/ and https://lifespa.com/dangers-distracted-eating/)
If you haven’t tried nasal breathing with your workout, that is something to look into to optimize your exercise (https://lifespa.com/?s=nasal+breathing).
I hope that helps. Keep me posted.
I just started the eat like a king diet and feel like I have found something that can potentially work for me and my busy schedule. The diet is basically what you wrote in this article with the exception that your main meal is breakfast. What I aim for daily is a 700cal breakfast, 500cal lunch and 200cal dinner. With this type of meal arrangement, I have also notice that eating a smaller dinner gives me the extra time I need to focus on my fitness.
What are your thoughts?
I have to lose 100 pounds to get my sexy back, wish me luck.
Hi Mike,
Eating most of your calories early in the day (before 2:00pm) is great. The reason that Ayurveda says to make lunch the biggest meal is because digestion is naturally strongest between 10am and 2pm. Be sure that you are getting enough calories to keep your metabolism functioning and eat plenty of leafy greens, healthy starches, good fats and protein.
The free Weight Balancing ebook offers some other tips on reaching your ideal weight (https://lifespa.com/ayurvedic-weight-loss-ebook/). The small dinner is one of the main recommendations in the ebook as well.
Best of luck to you! Keep us posted on your progress.
I meant body omg
I have hypoglycemia is it ok for me to do that ? Will my boos get used to it ?
I have been looking for an answer for many years to my insomnia with hunger at night (plus an inability to lose fat even though I consume a low glycemic diet that contains plenty of vegetables). I was shocked to find out that my blood sugar is high in the morning. I have read everything I can on your website, and am increasing my protein as suggested, plus changing to three meals daily. I feel optimistic that I will finally sleep better, but I hope I haven’t done irreparable damage by my years of poor sleep!
Hi Tori,
It is great that you are working to improve your diet and sleep patterns. Let us know how switching to 3 meals a day works out for you. For many people, eating late a night is a major cause of high blood sugar readings in the morning.
Hi Tori,
I too have been waking for years with hunger pangs, sweating and increased heart rate at night. Did you find that eating 3 meals/day helped?
Hi John, I’ll try to be brief and not state things you know. Anyway, I’ve been a bodybuilder for 37 years now and started grazing probably 20 years ago. 6-8 meals, low fat, high protein (200-300g per day, mostly from supplements). Gym 5X/week (weights, not cardio). I’ve ALWAYS been lean and never had a weight issue. BMI usually below 10% and normally about 8%. Anyway, last year i was diagnosed with diabetes though nobody is really sure what type. A1C climbed to 7.5 (which i know is not terrible). Here’s the rub. GAD is LOW (implying not T1). ALSO however, fasting insulin, even with slightly elevated BG is nil (0-1). Post prandial insulin is 13 (relatively small meal). To me this also implies AWAY from T2. Endo’s have tested pituitary, thyroid, etc. My PRIMARY complain is daily fatigue, sometimes numbing where i have to lay down. I got to thinking that perhaps my decades of grazing may have led me to this quandary (fatigue, and BG control challenges). That’s when I googled and found your article. I’m interested if there is any literature out there on LONG TERM effects of grazing in non-overweight people. Sans that, any thoughts you have would be great!
Thanx for a great article and hopefully the start of some answers for me.
Hi Monte,
Wow – thanks for writing. One thought I had reading your note was if we need to reset your body’s ability to burn stored fat. This has nothing to do with being fat or skinny though. Six meals will force you to burn the six meals for fuel, so your body won’t need to burn its stored fat as a more stable, non-diabetic fuel.
Clinically, I have seen many casualties of long term grazing but have not dug into that research for awhile — I am curious though and will dig in a bit.
Please stay in touch – if you desire I can help you reset. This is something I am very familiar with. Also see my free blood sugar e-book and some of the more recent blood sugar articles I have posted.
https://lifespa.com/blood-sugar-secrets-health-longevity/
https://lifespa.com/category/blood-sugar/
Be well,
John
I just watched videos from Dr Jason Fung–who has a clinic in Scarborough {toronto area Canada] he is brilliant–and says the same thing–3 meals a day, no snacking, he can get type two diabetics off insulin–he says insulin [hormones] is the cause of obesity and diabetes–He is a kidney specialist, man of his patients are referred t him after all the suffering and damage has been done–he states in type 2 diabetes, giving them insulin is not the thing to do—googled Jason Fung– John Douillard [these two doctors] sure would be fantastic to have in one room together sharing there knowledge–Dr Jason Fung has a book coming out in March 2016–called the Obesity Code–i have mine pre ordered. I am so thankful to have found both these great Drs online. Dr Jason Fung was mentioned in the Toronto Star on Monday jan 22/16.him—and started searching and came across Dr. John Douillard–thank you for Drs. like them–the misery they can prevent if the word gets out–knowledge is key.
Hi John I’m a health freak and a health and phys ed educator I Believed in this grazing idea for a couple years . I actually started to develop a BED disorder because of this grazing. I never napped and I started to nap. I started to maintaining my bodyweight/gaini weight(vicious cycle) when I wanted to lose weight. I was exercising 2 to 3 hours a day and saw no effects/ weight loss. I started counting calories and was eating like maybe 1500 cal a day and exercising for 2 hours and still not losing weight.
In the 1970s we grew up like this. I never had a weight problem. I’m going back to that method. This so makes sense; thank you so much. I am so glad I found this article.
Thank you so much! I was ready to give up!
Karen
How does all this tie in with the body clock? I have noticed putting on considerable weight while doing night shifts with exactly the same diet while on day shifts. How do you adjust your diet if your day is the wrong way round?
Also, what about hunger suppressants and replacing meals with protein shakes? Do these really work long term?
Thanks.
Absolutely agree, it makes perfect sense! I’ve seen this happening on myself and other people. A woman I know was eating only raw vegetables and fruit, but literally constantly eating – and she was not loosing weight, she was actually putting on slowly.
Although I have a big question that I can’t myself answer – what would happen if you ate these 5-6 or even 7 TIMES a day but they would be extremely low in calories? Like, a carrot every 1,5 hr throughout a day? Let’s say if the daily total was 600 kcal but eating almost all the time?
Thanks
Hi Dar,
It isn’t just about weight loss. The goal is to have a healthy body that can burn fat in between meals and take a break from digesting to detoxify for an appropriate portion of the day. Relying on a constant supply of food to maintain energy is physically and mentally unbalancing.
Your body would go into starvation mode. Not helpful in the long term for weight or health
Interesting article, it provides food for thought.
Raises a question though,
At a really basic level if daily calorie intake is less than calories burnt and you maintain that on a weekly/monthly basis you will lose fat, that’s a fact.
Why does it matter when you eat your meals?
Cheers,
Rez
Hi Rez,
The inability to burn fat, which can result from frequent eating, is not just about weight loss. If the body’s energy is constantly being used to digest incoming food, you can miss out on important detoxification and regenerative functions and create blood sugar instability. I agree with you that it is very possible to maintain a low body weight while eating frequently if you are burning a lot of calories.
seems everything goes full circle & it comes back to what we knew from the past … Breakfast,lunch, dinner WOW … Not knocking it, but knocking all of us who bought into the New Order bullshit that there is an easier way to get in shape thru crazy dieting & training … Guess what, there isn’t … Train like a Spartan, eat like a Spartan, then become a Spartan ……P.S do you all remember when we went to the gas station to get just gas, & not soda, tacos, chips, & everything else , but just gas …. Everything is devoted to food … No wander we are so heavy today
I went inside “gas station” recently (I usually just get gas, pay at pump and leave). Amazed at all of the allure of junk food. All you have to do is go in and you will buy something if you are not clear in your self. Shanti
This is fascinating! I’m a health freak and have been encouraging people to eat little and often for the past year! My question would be…If 3 meals a day…what portions? How should one fit fruit into a diet? And nuts etc. ..an example of one day would be very helpful. Thanks Hannah
Hi Hannah,
Portions vary depending on the individual, but a general guideline is to make lunch, ideally eaten between 10 and 2, your biggest meal of the day. Eat enough food at lunch to stay full until dinner – fat, fiber and protein are key here. It may take some experimenting to figure out the amount and type of food that will keep you satisfied until dinner.
At most meals, aim for 1/2 your plate filled with non-starchy vegetables, 1/4 protein, 1/4 starch and add a liberal dose of healthy fats (like nuts and oil on a salad or ghee on a sweet potato). In Ayurveda, it is recommended that fruit be eaten alone because it digests so much more quickly than other foods. When you want to eat fruit, have a light, all fruit breakfast or a small summer dinner. This works well when you are having a late breakfast and know lunch will be coming soon or you are not very hungry for dinner. However if you have blood sugar problems, you will want to address those before going for too much fruit in your diet.
I want to eat only 3 meals but I keep failing, especially at night. I eat dinner at 6pm and I just want to go on eating. It’s a very strange feeling. The times I’ve succeeded with 3 meals I’ve felt great- not bloated and much calmer. How can I stop being so self destructive?
I have the same issue! I eat a great dinner, but then it’s like I never eat, I just need to keep grazing the rest of the evening. I hate it and want to stop!
*ate
As you all alluded to, I realized that staying up late was part of the problem, because I started getting hungry again, and ate what the TV commercial marketers wanted me to eat. So I started eating dinner earlier (4 – 5) and going to bed earlier (8 – 9). Now, I get more sleep and feel great in the morning. I have however continued to indulge my sweet tooth at dinner with a small dessert and a glass of 2% milk. There are other things I’ve changed, but going to bed earlier has been a key part of weight loss regimen.
Don’t eat wheat or dairy. Body gets addicted to both (and caffeine) so removing above types of foods.
I’m going to try this! I’ve been trying to lose weight for a while and was getting there last year. Then I started eating 6 meals, thinking it would help my weight loss. I’ve gained weight! I actually started eating 3 meals a day this week before I even found this article. I just thought I would try it because that’s how people used to eat and most people were in shape back then. It’s only been doing this for a week so I don’t know if I’ve lost weight yet, but I do feel better and I actually feel more in control of how much I eat. I’ve only had one snack in between meals this week, but before I would snack all the time. This article helped me to stay focused because it shows this is a proven way to be healthy.
Hi Katie,
Great job changing your habits! Please keep us posted on your progress.
Hi Dr. I’m into Body Building and I only do 6 meals a day because I read that the body can only absorb about 30 grams of protein in one sitting. Is there any truth to only being able to absorb 30 grams in a sitting? Thank you
Multiple studies have shown that your body actually will hold onto large amounts of protein the earlier you consume it. 30g of protein should be your minimum for protein meals, with you normal range around 50-60g. If your trying to body build, ideally you should be shooting for 100-120g of protein on your strength days and the day after.
Merhaba bende buna başlıyorum yalnızca şekeri ve tatlıları bile hayatımızdan uzaklaştırmak bile insanı rahatlatıyor
i just want to say this is true, i to had fallen for the 6 small meals a day, did it for years, ended up with high blood pressure, diabetes & overweight, i started fasting & all my #’s are back to normall, took my blood pressure yesturday it was 107 over 75
So glad to hear that you were able to bring all your numbers back to normal, Dephoine. Thanks for sharing your story!
Eating 3 times a day doesn’t give your body chance to enter a proper fasted state. Studies show fasting for 24 hours is much healthier. Also alot of studies show that a 3 day fast will regenerate the immune system.
3 meals a day also gives evidence of increase chance of diabetes.
Like you said at the beginning of the article, our ancestors fasted for long periods of time. So 4/6 hours isn’t long enough to mirror what they did.
I’ve been doing 5:2 intermittent fasting for over 2 years and feel so much better in myself not to mention the loss of fat. Even 2 days a week isn’t really enough, I believe. We evolved to withstand weeks or more without food.
3 meals a day is not natural.
Hi Lewis,
Yes, I could not agree with you more. That is why I teach and write so many articles about resetting digestive strength – so folks do not have to eat so much. I have also written so many articles on eating less, but this is a process for most folks. They cannot just eat 2 meals a day. The blood sugar would crash – trust me I have tried this. So the plan is to help folks naturally eat less, digest better and calorie restrict in a gentle way. Three meals a day for many folks who have been eating six a day is a challenge. One of my favorite sayings,’One meal a day for a yogi, two meals a day for a Bhogi (laborer) and three meals a day for a rogi – sick person in hospital.’
Be well,
Dr. John
Hi Dr. Douillard,
I heard from Rama Prasad to get most of your nutrition before 2 p.m. and most of our rest after 6 p.m. I set this up as large breakfast (1% of your body weight) and a large lunch (1% of your body weight) and minimal evening eating. As the adage goes: give yourself a large breakfast, give yourself a large lunch and give your dinner to your enemy! Shanti.
Hi John,
I have a question for you that has been intriguing me. Whenever people discuss diet/nutrition they always seem to back up their claims referring to the way our ancestors ate. Isn’t this a bit dated since we have evolved so much? Our ancestors used to go a long period without food simply because it wasn’t available. If they had food at disposal like we have now, I’m pretty sure they would eat more often. This raises an interesting point: why is the old way the correct way, if they only ate like that due to lack of option? I’m really curious to read what you have to say about this.
Hello Doctor
I’ve been waking at 3am and not falling back to sleep for about 4/5 years now on and off, I feel strongly that this is related to food. I eat very little added sugar and as well as eating three main meals I also snack in between and so want to try the above to cure my insomnia. However you say that ones body will learn to burn fat as fuel instead but what happens if you have very little to no body fat to burn? What does your body do then? I’m a 29yo male, 6ft weighing 60kg. Just as a side note, no doctor I’ve ever spoken to here in England has ANY idea what causes me to wake up each night, I’ve been through hell and back trying to figure this out and have quite an extensive food/sleep related health history including two spontaneous pneumothoraxes (probably exhaustion related). Thank you for your time.
Your insomnia may be due to caffeine. Try and quit caffeine (including chocolate) for 3 weeks. Not cold turkey, but drink less caffeine each day. No caffeine 2nd and 3rd week. Also, take cool showers and not warm showers.
Did you ever find a solution? I have the same problem and have experimented by adding dietary fat to my diet. It seems to be helping. Also increasing calories might be helping too.
I find this issue of waking and tossing and turning is related to low blood sugar. Try eating a little protein when you awake and see if that does the trick. If so this may be the culprit. The solution is balancing your blood sugar, which starts at the beginning of your day, with what and how you eat and managing stress. If written an e-book Ayurvedic Path to Luxurious Sleep you can find on my website: http://www.ayurvedaseattle.com
I myself learned the hard way. Eating 3 substantial meals a day and no more snacks has also helped my digestion problems that I have had for years. Glad to see a Dr. confirm this way of eating.