In the fast-paced modern life, we are accustomed to the three-meals-a-day dietary pattern, but is this pattern really the most suitable for our bodies? Mark Sisson, a renowned American sports nutrition expert, through years of research and practice, has put forward a revolutionary view: having two meals a day might be healthier than three.
The two-meal-a-day theory
Mark Zissman's theory of two meals a day is not an arbitrary concept but is based on solid scientific research. By following the two-meal-a-day method (fasting for 16 hours a day and eating for 8 hours), the body can return to its "original state", enhancing metabolic flexibility and re-establishing the relationship between the human body and food.
The core of this dietary pattern lies in intermittent fasting, where the body goes without food for a longer period of time, triggering a series of beneficial physiological responses. When we go without food for a long time, the body begins to consume the stored fat as an energy source, which not only helps with weight loss but also improves overall health.
Why is having two meals a day more suitable for us than having three meals a day?
1、Returning to the essence of human evolution Fasting has a long history in human evolution.
In ancient times, people couldn't obtain food regularly, so they would eat irregularly and fast.
From an evolutionary perspective, our genes are more adapted to the intermittent eating pattern rather than the regular three meals a day in modern society.
2、The Importance of Hormone Balance
"Two Meals a Day" tells you that you can't lose weight because of a lack of willpower; it's because of the imbalance of hormones in your body.
Frequent eating keeps insulin at a high level all the time, just like a busy worker without any rest time.
Through intermittent fasting, you can allow insulin to "take a break" and restore its normal sensitivity.
3、The Body's Self-Repairing Capacity
The body won't get inflamed, blood sugar won't fluctuate, and weight will naturally decrease. The body's self-healing ability will be restored.
Having two meals a day can allow the body to restart, metabolize, regenerate and balance itself.
After going through four stages of adjustment, you will find that the body becomes healthier and the weight also decreases.
The actual effect of having two meals a day
Mark Sisson himself is a prime example of someone who follows a two-meal-a-day diet.
He is a pre-med student and holds a degree in biology. Although he was passionate about sports when he was young, Mark was plagued by various chronic inflammations and irritable bowel syndrome.
It was these health issues that prompted him to delve deeper into the relationship between human diet and health.
After Mark adopted intermittent fasting, his physical condition improved significantly, his mind became clearer, and his energy levels increased.
This personal experience made him even more convinced of the effectiveness of this dieting method.
How to practice having two meals a day?
Adhering to two meals a day requires a gradual approach and should not be rushed.
For example —
Phase 1: Gradual Progression (1-2 weeks)
- Start by trying to delay the breakfast time - For example, if you usually have breakfast at 7 o'clock, change it to 9 o'clock ，Slightly advance the dinner time
Phase 2: Official Start (3-4 weeks)
- 10-11 a.m.: First meal (equivalent to brunch) ，
- 5-6 p.m.: Second meal (dinner)
- Stop eating after 8 p.m.
Phase 3: Adjust according to individual circumstances
- Some people are suitable for eating earlier, while others are better off eating later - You can adjust flexibly based on your work and life schedule
Mark Sisson suggests:
- First, ensure that the two meals are nutritionally adequate and balanced.
- Choose high-quality proteins, healthy fats and complex carbohydrates.
- During the adaptation period, pay attention to the body's reactions and make timely adjustments.
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Combine with appropriate exercise to improve the body's metabolic efficiency.
Conclusion: Re-defining Healthy Eating
Having two meals a day doesn't mean we should blindly skip one meal. Instead, it requires us to re-examine our relationship with food.
In this fast-paced era, we are often bombarded with various dietary information, and thus forget to listen to our body's voice. As Mark Sisson said: "Be the master of your own body and take control of your eating."
Perhaps, it's time to let go of those fixed dietary concepts and re-examine what truly suits our healthy lifestyle.
