1 Meal vs. 3 Meals
Two collaborative studies (1,2) from the Agricultural Research Service and the National Institute on Aging offer a look at the physiological effects of 3 meals versus 1 meal a day in two crossover groups. The volunteers participated in both diet plans for two eight weeks periods.
The first study analysis showed that consuming a one-meal-per-day diet, rather than a traditional three-meal-per-day diet, is feasible for a short duration. It showed that when the volunteers were ‘one-mealers,’ they had significant increases in total cholesterol, LDL ‘bad’ cholesterol and in blood pressure, compared to when they were ‘three-mealers.’ The changes in cardiovascular disease risk factors occurred despite the fact that the one-mealers saw slight decreases in their weight and fat mass in comparison to when they were three-mealers…
Further analysis of the study group showed that when the volunteers were one-mealers, they had higher morning fasting blood sugar levels, higher and more sustained elevations in blood sugar concentrations, and a delayed response to the body’s insulin, compared to when they were ‘three-mealers.’
via USDA ARS
While a lot of people caught up in our hectic culture would suggest that this is normal weekday practice, we’d suggest (and these studies do as well) that a one-meal routine isn’t the best way to go. As Mark has shared the past, grazing remains the ideal (if difficult) mode for daily fueling strategy. For most of us, three full meals a day aren’t always possible, but the body has a remarkable resiliency to carry us through on the days when it just ain’t happening. Yet, it’s still the goal. That said, there’s room and considerable benefit in shaking things up with intermittent fasting.
Mark has talked about intermittent fasting before, and it’s a subject we’ll cover more in the coming weeks. While the bag was mixed for these one-mealer folks, they took a different approach over a longer and more sustained period of time than the routine Mark has shared. A primal-influenced model of intermittent fasting (which can take various effective forms like a week or alternate days for a short period) can keep the body on its toes, so to speak, and reinvigorate the old metabolic system. Yet eight full weeks of single meals in a day would’ve been enough in most people to send the body’s systems to the board room to begin a long range downgrading plan more than short term honing strategies. Even still, it would be interesting to see a follow up on these folks a few months out.
Plenty of studies have shown that periodic fasting can offer a number of benefits like lower blood pressure, improved insulin sensitivity and glucose uptake, weight loss (we’re talking body fat) a decrease in oxidative damage and even a kick start for tissue repair. Check out Mark’s entry from last summer for links to studies and more info.
What are your experiences with intermittent fasting or caloric restriction? Hit us up with a comment!
danzden Flickr Photo (CC)
Further Reading:
Mark on Intermittent Fasting
Conditioning Research: Intermittent Fasting Research
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Posted By: Worker Bee
I do IMOC, and am in perfect health. That said, anecdotal evidence is generally rather worthless.
I have been eating one meal per day for about 3 months and it is working very well for me. I have more energy and feel better physically than I ever have before. I have unintentionally lost weight and inches from my waist. I used to wear size 36 pants and have gone down to size 32. I have gotten to a point where my weight remains fairly constant. For my one meal I do not eat anywhere near a 2000-calorie diet. I eat about half or less than half of that. Also, I am vegetarian and I almost never eat any processed foods. I almost only eat fresh fruit and vegetables, oats, grains, nuts, seeds, and legumes. I do allow myself one cheat meal per week – a couple of slices of pizza. Once in a while I give in to temptation and have something with sugar like ice cream and chocolate, but it is very infrequent and in very small quantity.
When I eat a large meal I get bloated for hours, pain in my abdomen and feel really exhausted/tired afterwards.
I do best on 2 small meals a day with a couple of snacks inbetween, maybe a fruit or a couple jerky strips.
I can maintain my body weight with 2500 calories a day…but actually feel and perform better when carbs are reduced and meals are considered small (for american standards) and consist of lots of blubber, and calories drop below 2000 for the entire day.
I have been on a almost 1 meal diet for 3-4 years. I am in Great Health. As far as I am concern, it is what you are eating.
Herschel Walker, Greg Plitt by far the best looking individuals I’ve ever seen and both eat one meal per day… Btw when I’m in a crunch to get my 6 pack showing I just eat 1 meal per day,I DON’T go low carb because Humans were designed to run on high carb, I prefer to keep my thyroid running the way it should. Oh and how could something that scorches the fat off someone increase bad cholesterol? That study if off… Most likely to promote the
multi meal per day feeding epidemic
The 5-6 meal per day method does accomplish one thing at least. It makes one think of food all day. In human history, the three meal (or more) per day concept is relatively recent. We commonly ate two meals per day and you don’t even have to go back to Paleolithic or even Neolithic times to see that behaviour. I now do two meals per day plus a small snack in the evening. The only time I do a single meal in a day is if I’m eating out, which is typically once a week. The two meal method worked well for centenarian Walter Breuning, who lived to age 114. He ate two meals per day for the last 35 years of his life. Like the Okinawans, Walter would leave the dinner table before he felt full. He also drank lots of water.
I don’t care what the study shows. Eating once a day is the only way I can keep my weight down over the long term. With the once a day plan, I feel no hunger all morning and afternoon, then I eat a huge meal somewhere between 3pm and 5pm, then I feel a small amount of hunger as this meal digests, say from 6pm to 9pm, but willpower can overcome that mild hunger. My body acts like the old saying: “eating restores the appetite”. The fewer times a day I eat, the fewer times appetite is awakened, which means the less willpower I have to exert. I eat a moderate fat diet (50% carbs, 30% fat, 20% protein), with much of the fat coming from chocolate with almonds for dessert. Life isn’t worth living if I can’t have a big dessert.