Feb 16, 2021
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How much time should elapse between meals?

There are regular conversations about optimal intervals between meals. Depending on the different food systems, diets and human condition, they can vary. But at the same time, experts offer an average version of what the optimal breaks between meals should look like.

Tells therapist of the City Clinical Hospital No. 17 of Moscow, member of the Russian Society of Physicians Zukhra Alieva:

– One of the most important principles of a balanced diet is a properly organized meal regime. This is a meal at the same hours, the frequency of meals, the observance of certain intervals between them, the quantitative and qualitative distribution of food throughout the day.

A rational diet helps to maintain appetite and ensures the release of digestive juices necessary for normal digestion. Improperly organized nutrition weakens the body, reduces its resistance to harmful environmental influences and diseases.

Optimal spacing

The intervals between meals should be at least three and no more than 4-4.5 hours, since after about 3-4 hours the process of digestion of food in the stomach ends and it leaves it. During the time between meals, the pancreas and liver, synthesizing secretions to facilitate digestion, should have time to prepare for the next intake. This will take at least approximately three hours.

When the intervals between meals are more than 4.5-5 hours, the secret stagnates in the ducts, creating conditions for the development of inflammatory processes and increasing the risk of developing various diseases of the gastrointestinal tract.

In addition, with a long break, the feeling of hunger increases. This contributes to overeating.

Constant consumption of food can provoke disorders in his work. Observing the correct intervals will help maintain good appetite and functional activity of the digestive organs.

Meals and snacks

The following recommendation should be followed. The daily diet requires several meals and snacks. Recommended 3-4 meals a day (at least 3 times a day).

Snacking is an important part of a healthy diet and regimen. Snacking is necessary in order to control the level of hunger. If you have snacks between meals, you will not experience severe hunger. In addition, the body spends energy on the assimilation of these small portions of food, which maintains the rate of metabolic processes at a good level. Eating with long breaks leads to the fact that the body begins to sound the alarm and goes into economy mode, metabolic processes slow down. The body tends to spend as little as possible and store as much as possible.

Also, with the help of snacks, you can reduce the volume of the main meals.

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