Traditionally, Western society has a diet of three meals a day. In the fast and modern twenty-first century, however, there are more and more people who have a different, more irregular eating pattern. For example, people skip breakfast more often and more often, and they often opt for an easy snack. However, this frequent eating of smaller portions of food does not necessarily have to be unhealthy. On the contrary: eating smaller portions of food several times a day appears to have health benefits under certain conditions. Possible advantages of several small meals a day are situated in areas such as blood sugar levels and digestion. What other health benefits can the eating of smaller portions entail? mygreensdaily.com
Food and eating pattern
Classical – The traditional diet in Western society is one of three meals a day: breakfast, lunch and dinner. This pattern of three meals a day has the classic daily arrangement as origin. They wake up in the morning, breakfast to have energy to work, in the afternoon they take a break to get new energy, and in the evening they take the last meal of the day to recuperate body and soul of the efforts of the day. In the twenty-first century, this classic eating pattern still prevails, although a change is noticeable.
Evolution – In the daily “rat race” of society, people take less and less time to eat three times a day. For example, a lot of people skip breakfast because there is no time for it. After all, one has to go quickly to work or to school. Because of this one gets a hunger clout in the course of the morning, so that a quick snack or quick snack is grabbed. In addition, there is the concept of “brunch”: a combination of breakfast (“breakfast”) and lunch. Brunching is done, for example, when there was no time for breakfast and hunger strikes before the moment of lunch.
Benefits of eating small portions
By taking less time to eat, an unhealthy diet can arise from the so-called “quick bite”. Often that quick bite is too greasy, too salty, or too sweet. But eating small portions spread over several times in the day does not necessarily have to be unhealthy, on the contrary. Under certain conditions , eating small portions throughout the day can be healthy. When there is a good balance between vitamins, minerals, calories and sugars, eating small portions can have benefits for your health. It goes without saying that the quality of the food (eg fresh vegetables, fresh fruit, fiber, etc.) that you eat is of great importance.
Stomach – By eating smaller amounts of food your stomach will be less heavily loaded. This will allow the stomach to digest the food more easily and you will have less chance of digestion problems. Consider, for example, regurgitation, abdominal distention, bloating, indigestion and stomach acid. By eating less large portions you will not be tempted to take a nap after a meal. Smaller portions therefore make you feel less sleepy after the meal.
The digestion of food costs energy, and the larger the quantities you eat, the more energy the digestive system needs. It is for this reason that you feel drowsy after an extensive meal. Because your stomach is intensively at work, the body can provide less oxygen and energy to other organs and muscles. Logically, eating smaller quantities of food will thus lead to your body having more energy left over. This will make you feel fitter and better in general.
To lose weight
Hunger feeling – If you do not eat anything for a long time, your appetite will be greater and you will probably start to eat more. You may want to eat too much (ie quickly absorb too much energy) to get rid of that hunger immediately, which is of course bad for your weight. If you regularly eat small quantities and do not take in unnecessary amounts of energy, you will not be bothered by this and you will therefore avoid losing your kilos.
When you are still hungry after eating a small portion, you can choose to eat from a small plate. The portion seems to be larger and that way you get a full feeling faster. Even the use of small cutlery according to American research (Tulane University, 2015) would make sense to eat less and thus avoid overweight.
By regularly eating small amounts your blood sugar level will remain at a constant level. Eating smaller portions more often causes your pancreas to make less insulin to lower blood sugar and less glucagon to raise blood sugar. Extreme fluctuations in blood sugar levels are thus avoided, so you are not suddenly confronted with a low blood sugar level if you do not eat anything for a long time. More often smaller portions of food thus ensures a more balanced functioning of your pancreas and in this way reduces the chance of developing diabetes.
Because your blood sugar level is constant, you will also get less of a sudden low blood pressure, where you feel dizzy or light-headed. People who often suffer from low blood pressure, for example, benefit from eating salty food (eg chips) throughout the day for sudden low blood pressure.to avoid. In addition, you can also avoid binge eating or ‘binge eating’ by eating small portions regularly, because your blood sugar is stable and your body does not have the sudden urge to eat quickly or frequently. People who are overweight who want to lose weight go to work too drastically by eating nothing for a long time, after which a sudden urge to eat can arise. This strong tendency to eat quickly and often can result in a food or binge, which is negative for the weight of the person involved.