Messi's nutritionist explains on how many meals a day we actually need

How many times day should you eat

The nutritionist of famous Argentinian footballer Lionel Messi, Ismael Galancho, said that people should eat two to four times a day, breaking the long-standing "five meals a day" rule.

"The best thing is whatever suits your daily routine. Today, we know that meal timing isn't that important. We've been using the famous five meals a day as mandatory for decades, and today, we know it's not necessary," the nutritionist explained.

Galancho emphasizes that the number of meals per day is secondary - the main thing is what and how much you eat.

"I'm not a big fan of frequent eating, unless it's for professional athletes. But eating just once a day isn't the best idea either, as most people struggle to consume the necessary amount of calories and micronutrients in a single sitting. That makes it harder to eat enough vegetables, fruits, vitamins, and minerals," Messi's nutritionist noted.

That's why the health expert recommends sticking to 2-4 meals a day, adjusting it to fit your lifestyle. A person with a sedentary lifestyle has different needs than someone who is active or a professional athlete. If you work out, you might need to eat more often.

What matters in nutrition

It's not about when you eat, but what and how much. The only thing worth paying attention to is eating during daylight hours. Eating late at night or in the middle of the night is linked to poorer metabolic health.

Also, eating three meals of 800 calories will have the exact same effect as eating six meals of 400 calories. Naturally, athletes tend to eat more frequently to help their bodies recover and get the energy they need for training.

To make your diet even more effective, follow these tips:

• Listen to your body - eat when you're truly hungry, not just out of habit;
• Control your portions - it's not just when you eat, but how much;
• Don't skip breakfast - for many people, it’s the key to an energetic day;
• Avoid overeating at night - it can negatively affect digestion and sleep quality;
• Choose healthy foods - regardless of the number of meals, the diet should be balanced.

Read also about what happens to your body if you stop eating vegetables.

Earlier, we wrote about detox diets and why cleansing your body does more harm than good.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.