Nutrition experts explain why three meals a day are not always necessary

Breakfast, lunch and dinner were a basic diet for diet and nutrition – but is it necessary for overall health?

Statistics show that most Americans (64%) consume three meals a day and 28% consume two meals – but some may have trouble taking three meals a day, while others prefer smaller and more frequent meals.

Serena Poon, a nutritionist certified advisor and longevity based in Los Angeles, said that she considered the concept of three meals a “more cultural convention” than a “biological necessity”.

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“There is no magic in” three meals a day “,” she told Fox News Digital. “What matters is the quality of your food, the moment of your meals and the way the two align well with your unique biology and lifestyle.”

“A flexible routine, such as two nourishing meals and a snack, or three well -balanced meals consumed in a window of 10 to 12 hours, has solid scientific support and is comfortably enrolled in most modern times.”

Food quality is more important than meal time, according to experts. (istock)

A review in 2024 published in Jama revealed that a lower meal frequency, an earlier calorie distribution and a restricted diet in time led to greater weight loss and metabolic improvements than the traditional model at three times, poon underlined.

“From the point of view of nutrition and metabolism, which you eat more than when you eat.”

In another study published this year in nature medicine, overweight or obese adults who only ate during an eight -hour window “reduces the risk of visceral fat and cardiometabolic” just as effectively as standard food.

Extremely low food frequencies, such as one meal a day, can “increase hunger and risk micronutrient gaps, so that they require professional advice,” said Poon.

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Lauri Wright, PHD, RDN, director of nutrition programs and associate professor at the USF public health college, has agreed that the idea of eating three meals a day is cultural, largely evolving social standards, working hours and industrialization rather than scientific evidence.

“From the point of view of nutrition and metabolism, what you eat more than when you eat for most people,” she said.

People who get up early in the day can enjoy the most calories of “loading” in breakfast and lunch, suggested an expert. (istock)

“Some people thrive on three balanced meals per day, while others succeed well with smaller and more frequent meals. What is important is to meet the nutritional needs of your body throughout the day.”

Regular meals can help stabilize blood sugar, support energy levels and prevent overeating, especially for those who have conditions such as diabetes or are subject to “energy accidents”, noted Wright.

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“But there is no unique model,” she said. “Back up breakfast or meal consolidation, for example, can work for some people without negative health effects, as long as the quality of nutrients and total contribution are adequate.”

“In short, three meals a day can be a useful directive, but it is not a strict requirement for health.”

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Poon suggested that “customization is essential” in terms of eating frequency, but most healthy adults thrive on a consumption window from eight to 12 hours which begins within two hours of waking up and ends at least three hours before bedtime.

She also underlined the study of data showing that consumption in a 10-hour window for eight weeks has improved the regulation of appetite, the quality of sleep and the levels of GLP-1 in the morning in young adults.

Listening to the hunger clues of your body, fueling with nutrients rich in nutrients and maintaining a coherent food routine that corresponds to your lifestyle is what matters most, experts are suitable. (istock)

People who get up early in the day can benefit from calories of “front loading” in breakfast and lunch, suggested Poon, while quarter workers can work better with a subsequent window.

People with conditions such as diabetes, the history of food disorders or pregnancy must question their doctor about individualized diets.

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“Consider lifestyle, medical needs (such as diabetes), age and preferences,” said Poon. “Some prosper on three meals, others on fasting or intermittent grazing – it is consistency, quality of nutrients and listening to your body.”

The expert has also recommended paying attention to internal signals and hunger signals, such as mild stomach, drop in focus or slight irritability. A meal should end in “comfortable satiety” or a feeling of satisfaction.

“Three meals a day can be a useful directive, but it is not a strict health requirement,” said an expert. (istock)

“Intuitive eating practices have been linked to the lower morning cortisol, to better mental health and sleeping health and improved mood scores,” she said.

Instead of eating clock, listen to authentic hunger and fullness clues will help maintain stable energy, refine the concentration and avoid the last minute and less nutritious choices, added Poon.

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“Whatever pace you choose, keep the emphasis on whole food, balanced macronutrients and nutrient-rich options,” she recommended.

“More importantly, stay consistent in a model that honors your circadian rhythm, welcomes your social life and supports your personal health objectives.”