Ideal Meal Timing - Nutritionist's Column Vol.67

Is it better to eat three meals a day or two?
There are various theories, but how many times do you eat per day?
This time we will be talking about the topic of "meal timing."

3 meals a day: Keeping the body constantly supplied with the necessary nutrients

First, eat three meals a day.
The ideal times to eat breakfast are 7am, lunch 12pm, and dinner 6pm.
The reason why eating three meals a day is recommended is that it allows you to consume a balanced amount of the "five major nutrients" (carbohydrates, proteins, lipids, vitamins, and minerals).

Next, we will explain how to eat a balanced diet.

1. Make sure to consume carbohydrates in the morning . Glucose is used up while you sleep and levels decrease.
In order to wake up your brain and body, it is necessary to replenish the carbohydrates that have been reduced at breakfast.

2. Make sure to consume protein at every meal
Make sure to consume protein with each meal to keep the amino acid concentration in your blood as constant as possible.
Effective muscle building leads to a healthy body.
If you feel like you are not getting enough protein, it is recommended that you take protein supplements.

3. Take in a balanced amount of vitamins and minerals
The three major nutrients - carbohydrates, lipids, and proteins - are converted into energy, and vitamins and minerals act as lubricants when building muscles, skin, and bones.
In addition, incorporating dietary fiber and fermented foods will improve your intestinal environment and transport nutrients more effectively into your body.

4. Don't eat 2-3 hours before going to bed . Your stomach and intestines need to rest while you sleep.
It takes 2-3 hours for digestion to occur, so it is ideal to avoid eating before going to bed to allow your body to rest.
Also, food eaten before bed tends to be stored as fat.
If you absolutely must eat, choose low-calorie, easily digestible foods such as vegetables like carrots and cabbage, or fruits like bananas and apples, and eat small amounts.
To prevent overeating, it is recommended to have snacks early in the day.

The recommendation of two meals a day: Give your stomach time to rest

Next is the two meals a day diet.
The first meal is at 9am and the second at 5pm.
Alternatively, you can have your first meal at 11am and the second at 7pm - there are no restrictions on the time, but as with all three meals, you should refrain from eating 2-3 hours before going to bed.

The advantage of reducing your meals from three to two per day is that it allows enough time for digestion and absorption, allowing nutrients to be taken into the body without putting a strain on it.
Recently, an increasing number of people are shifting to eating two meals a day, as they have noticed changes such as feeling lighter, waking up more easily, and having a sharper sense of taste.

Eating less often means each meal becomes more important.
Here are some points to keep in mind when shifting from three meals a day to two.

1. Start your meal slowly, starting with low GI foods. <br data-mce-fragment="1">To prevent a sudden rise in blood sugar levels, start your meal with low GI foods that are rich in dietary fiber, such as leafy vegetables, mushrooms, beans, and seaweed.
In addition, the number of times you chew and the secretion of saliva also affect the body's absorption of carbohydrates, so chew well and enjoy your meal while tasting the ingredients.

2. Don't forget to consume carbohydrates. <br data-mce-fragment="1">While avoiding sudden intake, it is very important to take in carbohydrates into your body.
If hypoglycemia continues for a long time, it can lead to factors that reduce work or study performance, such as feeling drowsy, reduced concentration, and extreme drowsiness.
It is important to understand that by starting with the low GI foods introduced above and then eating foods with higher carbohydrate content, your body will be able to absorb these foods efficiently and without strain.

3. Avoid overeating and eat a nutritionally balanced diet
Getting all the nutrients you need in one day through just two meals is harder than you might think.
Therefore, when eating two meals a day, you should plan your meals with more consideration for the five major nutrients - carbohydrates, lipids, protein, vitamins, and minerals - than when eating three meals a day.
Leaving time between meals can also make you feel hungrier, but in order to avoid putting strain on your stomach and intestines, try not to eat too quickly and only eat until you are 80% full.

4. A health trend called "intermittent fasting," which involves going 18 hours a day without eating , is gaining attention overseas.
Unlike fasting, which involves fasting for several days, this term refers to a method of fasting for 16 hours a day, including sleep time (water can be consumed), and eating only meals in an 8-hour period.
Eating two meals a day between 9:00-17:00 and 11:00-19:00 is truly intermittent fasting.

It is said that intermittent fasting puts the human body in harmony with nature and keeps it in good condition.
This can help improve memory, mood and even fat loss, so we recommend trying this out when eating two meals a day.

For more information on proper fasting, please see this article.
About Fasting ~ Nutritionist's Column Vol.28

5. Be open to changes in your body

People with eating disorders, underweight, pregnant or breastfeeding, or those with chronic illnesses such as diabetes should not diet.
For everyone else, if you experience fatigue, lethargy, headaches, dizziness, etc. while following this diet, don't push yourself, but consult with a specialist to find a diet that suits you.
Remember that the goal is not to eat less by reducing the number of meals, but to "effectively take in nutrients into your body" while limiting the number of meals.

summary

More important than the number of meals you eat is finding an eating plan that suits your lifestyle.
In order to stay healthy both physically and mentally, pampering is sometimes necessary.
To do this, start by understanding the calories and nutrients in the food you consume and find the best diet for you!

To replenish missing nutrients.
Buy GRØN , a plant-based protein blend with superfoods, here.

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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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