Grazing may be a terrible idea.

Here’s a suggested scenario, “Please don’t eat more than one snack a day.”  Why? Well, let’s say there are 12 hours a day when you’re not eating, and 12 hours a day when you are eating. Break that down and you’ll need to eat about every three to four hours. That’s just enough time for breakfast, lunch, ONE snack, and dinner. The additional 12 hour ‘fasting’ period will naturally include when you’re sleeping. 

The 12 hour fasting that is suggested is nothing new, also called intermittent fasting, and it actually has some science behind it. The National Institute of Aging conducted a study recently that suggests intermittent fasting may be the key to longevity. Johns Hopkins School of Medicine research suggests that fasting several days a week may help to ward off Parkinson’s and Alzheimer’s disease, and help to improve mood and memory. Mayo Clinic research suggests that regular fasting may help cholesterol and reduce the “risk of gaining weight and developing diabetes.”

It’s encouraged that you shouldn’t eat more than one snack a day, this may be controversial in some circles, but it is especially true if your goal is for weight management or weight loss. The right foods in the right balance should keep you full as long as you don’t skip meals. 

The body’s metabolism is just hormones telling the body information such as when to be hungry; when to build, maintain, or break down muscle; and where to store fat. Timing of meals and snacks has an effect on metabolism, specifically levels of satiety and hunger hormones. By grazing and eating all day long it doesn’t allow the body time to do the things it needs to do like repairing itself because it is constantly processing food; sticking to a schedule will keep energy levels up and stabilise insulin levels to keep you feeling satisfied all day.

With the argument that there’s simply no science to support grazing, subsequently, there’s no benefit to keep insulin levels surging and the body constantly processing food. This is fully contradicting our culture and lifestyle that actively promotes it. In fact, our work and social lives are centered around food that is constantly in our environment. There’s no one size fits all. If you eat within the 12 hour window, there really is no perfect timing for meals, you simply need to keep adjusting the schedule and what you are eating until you find what works best for you.

The issue of continually feeling hungry is due to people eating a lot of poor quality ingredients, eg processed grains and refined sugar. On the other hand, if you choose to a nutritious mix of whole grains, fruits, vegetables, healthy fats, and clean protein — you should be fine eating every three to four hours and fasting overnight. If you’re not, you probably need to take a look at how you can better balance your macronutrients (protein/fats/carbs) and investigate the nutritious content of each meal. Ask yourself, “Is this food choice really giving my body the nourishment it needs and deserves?” The sad reality is that the food packaging may have more nourishment then it’s ultra-processed contents.

Eating should be a fairly balanced combination of macronutrients and fibre, eat with common sense and aim for a good ratio at every meal minimising or removing snacks without getting crazy about it. Quality over quantity. Everyone is different, listen to your body and find a way to eat that makes you feel better for as long as possible.

Extracts taken from https://worldhealth.net