How Many Meals Should We Have in a Day?

In recent years, the plethora of diet varieties emerging in the name of populism has led to confusion among those seeking to eat healthily or follow a diet, and the question of "How many meals should I have in a day?" has also arisen. In this article prepared to eliminate this important question mark, we aim to inform you about various topics, including the impact of meal frequency on appetite, the relationship between snack consumption and obesity, the amount of protein to be consumed in one meal, and whether shift workers are prone to obesity.

How Many Meals Should Be Consumed in a Day?
This topic has been a subject of debate for years. Some opinions suggest that consuming 2 meals a day is healthy, while others argue that a diet consisting of 3 main meals and 3 snacks is healthier.
For those struggling in the process of weight loss, the indecision they experience may lead to trying several eating patterns one after another, disrupting the body's balance and sometimes resulting in inadequate nutrient intake and chronic health problems. First of all, let's emphasize that frequently changing routines is not correct, everyone's metabolism is different, and it is a process that needs to be planned individually. The body always prefers order. Let's take the example of sleep routines as the simplest and most experiential illustration. Consider a person who normally sleeps for 8 hours from 23:00 to 07:00. Even when this person sleeps the same duration of 8 hours between 02:00 and 10:00, the performance during the day can be different. Does our body, which reacts to a 3-hour delay, even if it is the same sleep, the same person, and the same duration, not react much more to the disruption of the eating routine, which is the basis of energy metabolism?
We generally know that the total calories and macro balance consumed throughout the day are important for body weight and obesity. So what are the differences between consuming the same amount of calories in one meal versus several meals?
Increasing the number of meals positively affects appetite control by slowing down gastric emptying and increasing the feeling of fullness. When we do this by consuming fewer meals, we overload our digestive system, and the process of digestion, transportation, and conversion and storage of nutrients becomes a tiring process. In addition, a larger stomach volume may lead to early hunger. In this case, our appetite management becomes more difficult.
Studies have shown that increasing the number of meals reduces the risk of obesity.
Studies examining the effect of meal frequency on blood profile have shown that individuals consuming 1 meal a day had increased blood pressure, cholesterol, and LDL cholesterol levels, while those consuming 3 or more meals had a lower risk of internal fat accumulation, and their triglyceride levels decreased. Studies have also observed a 20% decrease in the HOMA-IR value, which represents insulin resistance, with frequent meal consumption.

How Much Protein Should Be Consumed in One Meal?
Studies indicate that, for maximum muscle gain in individuals engaging in weight training, protein sources should be consumed not alone but together with other macronutrients. This increases the digestibility of amino acids and maximizes the effect on muscle development. The daily amount of protein needed is stated to be between 1.6 and 2.2 grams per kilogram for maximum effect, and this amount should be divided into 4 meals to achieve maximum impact. In this context, the amount of protein to be consumed per meal should be 0.4-0.55 grams per kilogram.
Roughly calculating, for a person weighing 80 kg and regularly doing weight training, the daily required protein amount is between 128-176 grams. When divided into 4 meals, this corresponds to a protein intake of 32-44 grams per meal. The specified ratios are necessary for achieving maximum efficiency, and redistributing the total amount into fewer meals does not yield significant negative results. If you are experiencing time constraints, you can still benefit from your program as long as you complete the daily required macro amounts.
Should Snacks Be Consumed?
Studies suggest that 1-2 well-planned snacks consisting of various and balanced, healthy foods with the right amount of nutrients:

• Can improve diet quality,
• Assist in weight control and appetite reduction,
• Provide more favorable metabolic results compared to large meals,
• Can provide emotional relief for individuals.

Also, it is emphasized that the ideal snack time for these effects is before noon and in the afternoon. Nighttime snack consumption leads to an increase in BMI and abdominal fat accumulation. One of the main reasons for this is the preference for chips, fast food, and soft drinks, which are obesogenic, during nighttime snacks, while fruit and vegetable consumption is preferred in the morning. The transition time to the sleep period being less than 3 hours after nighttime consumption can also negatively affect the metabolic process. Therefore, there should be at least a 3-hour time interval between the last meal and the sleep time.
Incorrect timing of nutrient consumption has negative metabolic effects.
Thus, the time of day meals are consumed is as crucial as the content of the meals in terms of metabolic effects. Changing only the mealtime can significantly affect body weight.
In summary:

• If you start your day late and have a short waking period, it may be appropriate to eat 2 main meals and 1 snack during the day.
• If you start your day early, consuming 3 main meals and 1 or 2 snacks alongside them will be the healthiest choice.
• You should organize your meal times and make your food intake every 4 hours at most. Hunger lasting more than 4 hours can negatively affect your metabolism.
• Consuming snacks 1 or 2 times a day is important for appetite control and maintaining insulin levels.
• The timing and frequency of meals are as important as the content of the meals. You must ensure that your meals are suitable for your macro balance.
• To learn the most suitable nutrition method for you, you can seek support from nutrition experts.
• The cornerstone of being a healthy individual is to live a life based on balance and order.

Stay healthy.