Breakfast, lunch, and dinner: three anchors in our day, as trusted as the sun rising in the east. But is this familiar routine a scientific necessity, or just a relic of social convention? Experts are here to set the record straight, with a few culinary surprises along the way.
The Rule of Three: Science or Social Habit?
For many of us, the day is neatly carved into three segments by our meals: morning, noon, evening. But as nutritionist Arnaud Cocaul points out, this isn’t carved in our DNA. Instead, the « three meals a day » approach is a product of society rather than biology. He explains that our daily schedule often follows the « three eights » formula: eight hours of rest, eight for activity, and eight for work. Meal times are dropped into these segments, chopping up our routines in a way that aligns with our circadian clock. Cocaul warns, it’s not the best idea to throw that delicate timepiece off balance.
Circadian Rhythms: The Invisible Metronome
Our bodies march to the beat of a 24-hour rhythm. This isn’t just poetic: in 2017, American researchers Jeffrey C. Hall, Michael Rosbash, and Michael W. Young were awarded the Nobel Prize in Medicine for their discoveries on how circadian rhythms govern our biological clock.
- They dictate when we sleep
- Shape our eating behavior
- Manage blood pressure
- Regulate body temperature
As Cocaul puts it, this rhythm is « responsible for life » itself. Every cell in our body is armed with receptors tuned into the ebb and flow of day and night. Aligning our food intake with this rhythm—dividing our day into three regular meals—not only maintains the beat but also helps us sync with our surroundings. According to Cocaul, this structured eating pattern « ensures better assimilation of food. » Now there’s something to chew on.
When the Rhythm Breaks: Night Shifts and Eating Troubles
Let’s talk about those who don’t get to live by the sun—night workers. According to Cocaul, people who work at night are more likely to develop disordered eating behaviors. Their circadian rhythm takes a hit, leaving their bodies out of sync. The result? They may end up eating way too much, far too little, or fall into constant snacking, simply because their cycle is knocked off kilter. And yes—these disruptions don’t come without consequences for the body.
The Breakfast Battle: Not All Croissants Are Created Equal
Is breakfast really the most important meal of the day? Cocaul is adamant—it’s « indispensable ». It helps us break out of our physiological overnight fast, and in the nutritionist’s eyes, should even be the most important meal of all. But—as with all things in life—it depends on what we’re putting on our plates.
Too many young people, Cocaul laments, are turning to ultra-processed foods like industrial cereals. (Sorry, neon-colored loops.) This is a habit he argues against fiercely. On the other hand, many, especially in France, cling fondly to their crispy, buttery croissant each morning. That, too, is a practice to cut down on, says Cocaul. Instead, reach for unrefined bread, such as spelt bread or sourdough. Your body and circadian clock might thank you.
Cultural Differences: Three Meals Is Not Universal
The tradition of three daily meals became widespread in France in the 19th century, thanks to the Industrial Revolution. But does the whole world follow the script?
- Some regions of Spain embrace up to five meals a day.
- In Japan, a system known as the « Japanese fast » advocates just one meal a day.
- In parts of Africa, such as Morocco and Nigeria, locals often have only two meals daily.
However, Cocaul notes that these varied regimes lack scientific studies to truly validate their claimed benefits. So, before you swap your lunch break for a siesta, take that salad-eating Spaniard’s advice with a grain of salt—and perhaps a slice of wholemeal bread.
The takeaway: Eating three meals a day isn’t a universal law etched into our biology, but it does help keep our circadian rhythm rolling and can support better digestion—if we make smart choices about what goes on our plates. Embrace the rhythm, but don’t be afraid to rethink what fills your fork.
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
