Meal environment and obesity risk: a difficult correlation
The popular (and even scientific) literature is sometimes quite confusing. The conditions surrounding meals vary from one country, one type of environment, one family, and even one individual to another, so much so, that it is difficult to precisely correlate them with the risks of overweight, and obesity. Each case remains specific, but some principles seem to be well established.
The ideal number of meals to avoid excess weight
It is better to eat according to the effort to be provided, before rather than after. In theory, you should therefore take 4 to 5 “meals” per day:
- a good breakfast (20 to 25% of daily energy intake),
- a hearty lunch at noon (30 to 35%),
- one or two snacks in the morning and/or afternoon (±15% each)
- and a light diner at the end of the day, at least two hours before going to bed.
It is clear that this is not really the norm in Quebec, and this explains, in large part, the increased prevalence of overweight and obesity that has been observed there over the past 40 years.
Food quality plays a role in weight management
Snacks and other industrial delicacies with a high sugar or salt content that are eaten at any time are to be avoided. Fruit or carbonated beverages, including those marketed as “diet,” are to overweight people what tobacco is to asthmatics—poison. To promote lasting weight loss, it’s best to follow the principles of a healthy, balanced diet.
Food is not the only factor in obesity
Taking care of your day-to-day nutrition is all well and good, but accompanying it with a regular exercise regime is even better. And don’t forget to get a good night’s sleep, as sleep disorders are often associated with eating disorders. A healthy lifestyle and support from family and even an expert are key factors in overcoming the disease.
Sources :
Differences in meal patterns and timing with regard to central obesity, Septembre 2017, Cambridge Open Access.