Are you eating at the right times? Discover the ideal interval between meals!

The importance of breaks between meals

According to the Harvard T.H. Chan School of Public Health, the interval between meals is important not only for appetite control, but also for regulating blood glucose levels and avoiding insulin spikes. Eating at intervals that are too short can lead to excess calories and increased body fat, while waiting too long can result in excessive hunger, which can lead to unhealthy food choices.

Recommended intervals between meals

1. Breakfast and lunch:

The ideal interval between breakfast and lunch is usually 4 to 5 hours. This gives your body enough time to digest the morning meal and allows you to maintain stable energy levels until the next meal. Eating within this range helps to avoid hunger spikes and avoids the risk of making impulsive food choices.

2. Lunch and dinner:

As with the interval between breakfast and lunch, the interval between lunch and dinner should also be 4 to 5 hours. This gives your body enough time to use up the nutrients from the previous meal and keep your metabolism in balance. Eating too late can interfere with digestion and sleep, leading to poor sleep quality and even weight gain.

3. Snacks between meals:

If you feel hungry between main meals, a healthy snack can be a good option. Ideally, snacks should be eaten between the main meals, 2-3 hours apart, to prevent you from getting too hungry at the next meal. Snacks such as fruit, yogurt, nuts and seeds are good options for keeping your metabolism active and your energy levels balanced.

The impact of long or short breaks

• Short breaks: Eating at short intervals can lead to overeating, overloading the digestive system and promoting weight gain. In addition, with meals too close together, the body doesn't have time to process the food properly, which can negatively affect digestion and metabolism.
• Long breaks: On the other hand, waiting too long between meals can result in excessive hunger and an increased likelihood of overeating at the next meal. This can also affect blood glucose levels and result in energy fluctuations.

The intermittent fasting strategy

In recent years, intermittent fasting has become a popular trend, especially for those looking to control their weight. This approach usually involves periods of eating followed by periods of fasting (such as 16 hours of fasting and 8 hours of eating). Some studies suggest that intermittent fasting can improve metabolic health and help with weight loss, but like any eating strategy, it should be done with caution and under professional guidance.

Although intermittent fasting can be effective for some people, it may not be suitable for everyone, especially those with specific dietary needs or health conditions such as diabetes.

Tips for establishing healthy breaks

• Eat smaller, more frequent portions: If you find it difficult to control hunger, opt for 5 to 6 smaller meals throughout the day, 3 to 4 hours apart. This can help keep your metabolism active and avoid overeating at the main meals.
• Respect hunger signals: Pay attention to your body and eat when you feel hungry, but avoid waiting too long to eat. Respecting the body's natural signals helps to avoid overeating.
• Avoid large late meals: As mentioned, the ideal is to have dinner at least 2-3 hours before bedtime. Heavy or late meals can negatively affect sleep and digestion.

Conclusion

The intervals between meals play an essential role in maintaining a healthy metabolism and controlling appetite and weight. The recommendation to maintain an interval of 4 to 5 hours between breakfast, lunch and dinner, with healthy snacks in between, can be an excellent strategy for promoting nutritional balance and avoiding food-related problems.

In addition, respecting hunger signals and choosing appropriate portions are essential to ensure that you stay healthy and energetic throughout the day.

Source of information:

• Harvard T.H. Chan School of Public Health
• Mayo Clinic
• WebMD

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