Meal frequency and timing in health and disease

TLDR

While nutrient composition has been extensively studied, the impact of meal frequency and circadian timing remains largely unexplored, and the typical modern pattern of three meals plus snacks is evolutionarily atypical. The study aims to clarify optimal meal frequency and timing to inform health policy and population lifestyles. Intermittent energy restriction triggers a metabolic shift to fat oxidation and ketone production, activating adaptive cellular stress responses that mitigate molecular damage. Animal and human studies show that 16‑hour fasting periods can improve health markers and counter disease processes.

Abstract

Although major research efforts have focused on how specific components of foodstuffs affect health, relatively little is known about a more fundamental aspect of diet, the frequency and circadian timing of meals, and potential benefits of intermittent periods with no or very low energy intakes. The most common eating pattern in modern societies, three meals plus snacks every day, is abnormal from an evolutionary perspective. Emerging findings from studies of animal models and human subjects suggest that intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress responses that prevent and repair molecular damage. As data on the optimal frequency and timing of meals crystalizes, it will be critical to develop strategies to incorporate those eating patterns into health care policy and practice, and the lifestyles of the population.