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Dr. Vernon Coleman suggests that eating three square meals a day is unnatural and can lead to weight gain and stomach problems.
He recommends eating mini-meals, which involve eating small meals frequently throughout the day when hungry, rather than at fixed meal times. This approach can help with weight management, reduce the risk of heart disease and improve overall health.
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Eating three square meals a day is old-fashioned and bad for you. Meal times are not natural. They were invented because they just happen to fit in with the way most of us work and live. If you get most of your calories three times a day at fixed meal times, then you are almost certain to end up overweight. Calories that aren’t burnt up straight away will end up stuck on your hips. In addition, there is also no doubt that you will make yourself more prone to stomach problems. Regular meals are better for you than irregular meals, and regular small meals are better than regular big meals. By eating regularly, you’ll be helping to mop up some of the acid in your stomach. If you eat irregularly, the acid in your stomach will have nothing to get its teeth into.
We’ve lost the art of knowing when we’ve had enough to eat. Most of us make the mistake of always finishing the food on our plates because we’ve been trained that wasting food is wrong.
Your stomach will be much healthier (and far less likely to succumb to stress) if you re-establish control of your appetite control centre by eating when you feel hungry, stopping when you feel full – and nibbling smaller meals more frequently rather than stuffing yourself with large meals occasionally.
The healthy way to eat is to eat mini-meals – and to eat little and often. You probably think of it as nibbling. Marketing experts call it “grazing” because it is the way that wild animals eat. Whatever you call it, eating numerous small meals is much better for you – in a number of ways – than eating just three big meals. If you nibble – instead of gorging yourself on three big meals a day – you will have lower cholesterol levels and be less likely to suffer from heart disease. And I think your stomach and your intestinal tract will be especially grateful to you.
All the available evidence shows clearly that if you eat mini meals whenever you are hungry, your body will burn up the calories you consume. By spreading your energy intake throughout the day, you won’t ever feel hungry or faint. And you will be far less likely to put on weight than someone who eats three square meals a day.
Remember: meals are bad for you.
Most of us eat at fixed meal times. We eat at breakfast time, in the middle of the day and again in the evening. But as far as your body is concerned, this is a bizarre, unnatural and thoroughly irrational way to eat. Your body doesn’t just need food three times a day. It needs energy supplies all day long. By choosing to eat fixed meals you create problems for yourself.
When you eat at fixed mealtimes, you eat whether you are hungry or not. Instead of obeying your body’s inbuilt appetite control centre, you eat because the clock shows that it is time to eat. Your body’s internal appetite control can make sure that you never get fat – if only you let it. But eating meals at fixed meal times means that your natural appetite control centre doesn’t get a chance to work properly.
When you eat at fixed mealtimes, you tend to eat what is available, what you have prepared or what you have been given – whether you need it or not. It is easy to eat the wrong foods – and to eat too much.
Because you and your body know that it will be some hours before you eat another big meal, there is a tendency to overeat. Your body then stores the excess food as fat so that you can live off the fatty stores while you are not eating. But because you probably nibble a little between meals, your body will never need to burn up that stored fat – besides, your next fixed mealtime probably comes just before your body starts burning up those stored fat deposits.
Try to get into the habit of eating only when you are hungry. And remember that what I call the mini meal diet will work best if you leave between 60 to 90 minute gaps between mini meals. Moreover, the mini meal grazing diet won’t just help you get slim, it will also help you to live longer. When you start eating mini meals you will probably find that you are fussier about what you eat – and you will eat only what your body needs.
By eating just what your body needs you will look younger, feel more energetic, feel sexier, avoid infections and diseases such as arthritis and live longer.
Research done in Okinawa in Japan found that people living there are 40% less than other Japanese people – they also had lower rates of cancer, heart disease, diabetes and mental illness. And it was found that more people from Okinawa lived to be 100 years old than from anywhere else in Japan.
Reducing your food intake will probably increase your life expectancy and reduce your susceptibility to illness.
But do remember: if you are going to start the mini meal diet then you must stop eating meals. You can’t eat mini meals and ordinary meals as well.
You don’t have to be unsociable and leave your family and friends to eat alone. If they want a meal, sit down with them but just eat a snack.
Note: The above is taken from Vernon Coleman’s book called `Stomach Problems: Relief at Last. (The subtitle is `How to conquer wind, indigestion, heartburn, gastritis, ulcers and similar digestive problems’.) For more information and to purchase a copy CLICK HERE.
About the Author
Vernon Coleman MB ChB DSc practised medicine for ten years. He has been a full-time professional author for over 30 years. He is a novelist and campaigning writer and has written many non-fiction books. He has written over 100 books which have been translated into 22 languages. On his website, HERE, there are hundreds of articles which are free to read.
There are no ads, no fees and no requests for donations on Dr. Coleman’s website or videos. He pays for everything through book sales. If you want to help finance his work, please just buy a book – there are over 100 books by Vernon Coleman in print on Amazon.
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Categories: Breaking News, World News
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I tjonk this article offers poor advice. Frequently eating (regardless of how small amounts, unless it’s totally carb free) will raise your bloodsugar levels and increase risk of insulin resistance. Also. Your teeth will endure damage from frequent acid attacks. If you eat frequently, your digestive system will never get a break and digestion will consume too much energy so never enter into a state of preparing cell damage (autophagy).
Intermittent fasting is best for your physical and mental health. Cut out sugars, lower carbs to minimal, up the real fats and salt.
Go at least 18 hours without eating.
Absolutely correct. This article should come with a warning, Dr Coleman can seriously damage your health. We’re told to break fast every morning, and fuel up with high sugar foods, which causes so much damage.
Intermittent fasting is a great way to let your body heal itself. Damaged cells have time to repair, instead of regenerating new ones, which in turn can slow down the ageing process. Constantly eating, no matter how small, gives your body no time to recover. Cancers can be cured through water fasting (non tap), as they thrive on an acidic environment. Our bodies are perfectly designed, if you look after it, it will look after you.
Abnormal cells (cancers) will cluster and our unique system envelops them in a sack (tumours). If we starve the body, it automatically digests these abnormal cells for fuel and flushes them out of our system.
The National Homicide Service, will take a biopsy, puncturing the protective sack and allowing these abnormal cells to spread! There is no information in the mainstream on this, your only advice is to be pumped full of radiation and chemicals, killing every cell in your body! We all know that a healthy person, is a customer lost to these multi-billion pound corporations.
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I prefer the ‘Seafood’ Diet.
See food diet I see food I eat it 😃
I think the general premise here is accurate—that most are constantly overfed and sick because of it. The small, frequent meals, as needed, as prescribed here, are a hard thing to manage and control for most. However, this concept, applied to a 16/8 or similar intermittent schedule, is spot on. Having learned about and practiced fasting for the last 5 years, now over 50, I’ve never been more healthy, pain-free, and functioning on all cylinders so well.
I’ll take the theory a step further: being totally empty is when your body is at its healthiest, wasting no energy on processing or converting—only repairing and revitalizing. When you are empty, your body is simply repairing, improving, and maintaining itself. Once it’s empty, that’s when you give it just enough to nourish itself and carry on until it gets back to empty. Those are the basics of what this article is sharing. Confining it to an 8-hours-on/16-hours-off feeding schedule gives it the structure it needs to gain a multiplier effect. I believe the ideal for many may be 2 meals within the 8-hour window. Spread apart, and neither large, but both nutrient-dense with ideal foods. Also, eat slowly. A sample routine would be to eat from 11 AM to 12 noon. Then, say, enjoy food from 6 PM to 7 PM. Then live your life food-free from 7 PM to 11 AM. Black coffee, quality water, and mineral water in between. Some swear by one meal only, which also makes a lot of sense and reduces the schedule to 2/22, which seems challenging but is likely very healthy. This is probably half the reason the carnivore diet works; the 22 hours of downtime is all benefit. However, it may be hard, if not impossible, to get all you need in that 2-hour span. Some foods may naturally digest faster than others, leaving the potential for deficiencies; you lose the ability for variety within each 24-hour cycle—and the size of meal needed to cover all of your needs likely stresses the body for at least 6-8 hours during processing (to some degree). However, for some, 1 meal a day is the Holy Grail.
Along with an 8/16 schedule, I also fast for 24 hours every 7-10 days. Then do a 48-72 hour fast about every 3 months, or upon coming down with anything at all—when I stop all food immediately and fast (and see the benefits defy all prior logic in real time; see: Autophagy).
In summary, most would probably benefit from following the essence of this article—which is that the system needs just what it needs and no more, and that most overshoot that incredibly. After all, the Japan study is cited; maybe in Japan most naturally do put the 14-16 hours between meals but just don’t formalize it. My thinking, with respect to the author, who likely knows a great deal about human health, is to apply the basics of this premise within the structure of intermittent fasting—a confined feeding timeline that emphasizes a structure most can follow, with long, daily breaks for healing and rejuvenation.