In today’s digital world, we often come across conflicting advice about when, how often, and how much we should eat. Recently, cardiologist and author, Dr Belle Monappa Hegde, sparked a debate by suggesting that eating on a strict schedule might not be the best approach for our health.
He argues that we should listen to our bodies and eat only when we feel hungry, rather than following set meal times. In a reel that has gone viral on social media, he shares a historical anecdote about an American paediatrician who mistakenly advised rigid feeding schedules for children, resulting in multiple complications and some cases, death. Eventually, he acknowledged that babies cry when they feel hungry and should be fed based on their cues, not the clock.
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This idea challenges the common belief that sticking to regular meal times is essential for good health. While many of us are used to eating breakfast, lunch, and dinner at fixed times each day, Dr Hegde suggests that this practice might not align with our natural bodily rhythms.
To explore this further, we speak to consultant dietician and diabetes educator Kanikka Malhotra for insights on physiological impacts, influence weight management, potential risks or benefits as well as recognising hunger cues, when following this concept of eating.
Malhotra recommends, “Aim for a balance. Listen to your body’s hunger cues most of the time, but establish a loose framework for meals to keep your blood sugar stable, especially if you have health issues such as diabetes.”
Timing vs. hunger: The body’s balancing act
There’s no one-size-fits-all answer! Both approaches have their effects:
Strict schedules
Physiological impact: May regulate blood sugar for those with diabetes or prediabetes. Consistency can prime digestion, leading to smoother food processing.
Downside: Ignoring hunger can lead to overeating at the “allowed” time, messing with metabolism and potentially causing digestive discomfort.
Hunger-based eating
Physiological impact: Responds to your body’s natural cues, potentially leading to better nutrient absorption and a more stable metabolism.
Downside: Skipping meals due to a busy schedule can backfire, leading to overeating later and disrupting blood sugar levels.
Skipping meals due to a busy schedule can backfire, leading to overeating later and disrupting blood sugar levels. (Source: Freepik)
Fixed meals and weight management: A double-edged sword
Malhotra addresses the common theory about the link between consumption of timely meals and weight loss. She says that having a fixed eating schedule can prevent overeating by curbing mindless snacking. She adds, “Predictable mealtimes may help some with portion control.”
However, she agrees that it doesn’t account for varying activity levels. “You may undereat on active days or overeat on rest days, and rigid schedules can be inflexible for modern lifestyles,” she adds.
A structured approach can be helpful for some, but it’s not a magic bullet. “Focus on healthy food choices and adjust portion sizes based on your activity level,” she advises.
Mindful eating: The key to balance
Malhotra asserts that over-and-above anything, mindful eating is crucial. It helps differentiate between true hunger and emotional or habitual cues.
Hunger Cues: Listen to your body’s signals – growling stomach, low energy, decreased focus.
Emotional Triggers: Stress, boredom, or social situations can trigger mindless eating. Ask yourself, “Am I truly hungry, or am I seeking comfort?”
Tips for mindful eating
*Eat slowly and savour your food. Involve all senses
*Stop when you’re comfortably full, not stuffed.
*Distract yourself from emotional eating by taking a walk or calling a friend.
*Avoid distractions such as mobile phones/television while eating food.
