During conversations, I often encounter the question of whether we, as humans, are meant to graze and eat small meals throughout the day. I firmly believe that our biology is designed for structured meals, not grazing, and I would like to explain why.
When we observe grazing animals, such as cows or giraffes, we notice that their natural inclination is to consume large quantities of grass or leaves respectively. However, unlike these grazers, our appetite is not stimulated by the sight of a pasture or a green tree. Our goal when eating is to satisfy ourselves, to satiate our appetite, and move on to other aspects of life.
Our Digestive Tract Requires Periodic Rest
Additionally, our digestive system functions differently from that of the constant grazers. The process of digestion involves rhythmic contractions known as peristalsis, which helps move food through the alimentary canal. These contractions must be preceded and followed by periods of complete relaxation, allowing the food to progress smoothly forward. If these relaxation phases are absent, the food cannot move forward, or the subsequent contraction hinders the following food from passing through.
The smooth muscle of our digestive system is not designed to work constantly like the heart, which is made of cardiac muscle. The muscles responsible for peristalsis require periodic rest to maintain their efficiency. Without these resting periods, the strength of the contractions diminishes, leading to impaired digestion and various associated issues.
Structured Meals Satisfies Our Hunger and Enhances Digestion
Numerous studies and real-life experiences have consistently shown that individuals who eat frequent small meals face two primary problems. Firstly, they often struggle to gain weight, even when they intend to, because they systematically under-eat at each meal. I'm constantly amazed by the number of people who concluded that they should eat many small meals as a weight gain strategy. How can "never eating enough" be a weight gain strategy?
Secondly, they frequently experience digestive problems due to combining foods of different qualities in the digestive tract. This can result in a huge variety of digestive disturbances, and an increased susceptibility to conditions such as foul gas, eructations, GERD, spastic colon, Crohn's disease, colitis, and ulcers.
Instead, it is more beneficial for us to consume structured meals and allow our digestive system to rest between them. This approach satisfies our hunger and reduces the need to think about food every hour. It also enhances the strength of contractions when needed for efficient digestion.
Liberate Yourself From the Burdensome Habit of Constant Grazing
While I understand that some individuals may find it challenging to sit down and consume a substantial meal, there are solutions that we can gradually work towards. However, it is important to acknowledge that small frequent meals, akin to grazing, are not suitable for our biology. We lack the physical characteristics of grazers, such as hoofs and multiple stomachs, and therefore, such an eating pattern does not align with our natural design. Grazers typically defecate 12-15 times per day. The human anus is simply not designed to accommodate such frequent use.
Whether your goal is weight gain or loss, improved digestion, enhanced athletic performance, deeper and more restful sleep, or sustained mental sharpness throughout the day, working on an empty stomach until it is time for a satisfying meal is the most effective plan. By adopting a structured meal plan, you can liberate yourself from the burdensome habit of constant grazing, which will invariably hinder your progress.
Turn Your Passion Into a Fulfilling Career
I hope this information provides you with valuable insights into the benefits of meal structure and the pitfalls of grazing.
If you are interested in delving deeper into this subject and many more, I would like to extend an invitation for you to explore my recently launched course called the 80/10/10 Coaching Certification Program. This program has been specifically developed to assist enthusiastic individuals in obtaining certification as coaches who promote optimal health.
Under the guidance of myself, Ted Carr, and Professor Rosalind Graham, this comprehensive training program offers a range of resources and ongoing support. The course combines coaching expertise with business acumen, encompassing knowledge in areas such as health, physiology, marketing, and online success strategies. By enrolling in the 80/10/10 Certified Coach program, individuals have the opportunity to turn their passion into a fulfilling career as a certified coach specializing in the 80/10/10 approach.
To find out more and enrol please visit www.811coach.com
Wishing you the best of health and success.
Sincerely,
Dr. Doug Graham
Further Reading
- What’s So Important About Fruit by Dr. Graham
- Why I Don’t Dry Tomatoes (With Recipe) by Dr. Graham
- Eat Them Alone Or Leave Them Alone? by Dr. Graham
- Nutrition and Recovery by Dr. Graham
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