Three meals a day. Was this your meal pattern growing up? Today’s culture introduces numerous meal patterns: three meals and three snacks, grazing throughout the day, one meal at end of the day, skipping meals, intermittent fasting, and many other variations. Everywhere you look there’s a different perspective. Whether it's a popular book, podcast, or advice from a friend, it seems like everyone has the answer to what the best diet is for healthy metabolism. 

As global concerns about obesity and metabolic syndrome escalate, researchers continue to evaluate the effects of dietary patterns in weight management and reducing the risk of metabolic syndrome.  Let’s delve into current research on metabolic syndrome and meal timing, and discover how you can implement a healthy action plan for 2024!

Metabolic Syndrome Definition

Metabolic syndrome, also known as insulin resistance syndrome, is a group of conditions that increases your risk of type 2 diabetes, heart disease, and stroke. Furthermore, individuals with metabolic syndrome are four times more likely to develop severe osteoarthritis of the spine compared to those without these risk factors. An estimated one in three adults in the Unites States has metabolic syndrome. 

Metabolic syndrome is diagnosed if you meet three or more of these criteria: 

• Excess abdominal weight, defined as a waist size greater than 35 inches in women and 40 inches in men.

• Triglyceride levels 150 mg/dl or higher.

• HDL cholesterol levels below 40 mg/dl in men and 50 mg/dl in women.

• Fasting blood sugar levels between 100-125 mg/dl indicates prediabetes; 125 mg/dl and above is likely associated with type 2 diabetes. 

• Blood pressure readings 130/85 or higher for either or both numbers. 

Meal Timing, Meal Frequency, and Metabolic Syndrome

An April 2022 publication in the journal Nutrients titled “Meal Timing, Meal Frequency and Metabolic Syndrome” offers a comprehensive review of recent research comparing various eating styles. This review, affiliated with the University of Texas Health Science Center and University of Texas MD Anderson Cancer Center in Houston, Texas, has received considerable attention in the scientific community. 

Major findings from this article include:  

• Eating in the morning was associated with a lower prevalence of metabolic syndrome. Consuming breakfast in the morning provided an overall protective effect. 

• Skipping breakfast was associated with excess body weight, insulin resistance, heart disease, obesity in both children and adults, and increased the odds of metabolic syndrome. This habit also correlated with increased mental health distress in adolescents. Those who skipped breakfast were found to have the lowest nutrient intake compared to meals skipped at other times of the day. Skipping breakfast or lunch had a greater adverse impact on health than missing dinner. 

• Eating late at night was associated with an increased risk and higher prevalence of metabolic syndrome in women and men. respectively. Women had twice the odds of increased rate of obesity with night eating habits. 

• Irregular mealtimes heightened the risk of cardiovascular disease in men and increased the odds and prevalence of metabolic syndrome. Irregular mealtimes during adolescence contributed to a greater prevalence of metabolic syndrome in middle age. 

• Dawn to Dusk Fasting, as in times of religious observations, led to weight loss and lower triglycerides and other cholesterol markers. This is generally a short-term lifestyle change as opposed to the other patterns evaluated in this review study. 

• Intermittent Fasting and Time Restricted Feeding results reported in this study showed weight loss benefits but had mixed results or no changes in blood pressure or fasting blood sugar. It was noted that “most studies on this topic were considered substandard and utilized a small number of participants” requiring further research.

• The results of one meal per day showed weight loss benefits, but compared to those that ate three meals per day, had higher fasting blood glucose levels, and no improvement in cholesterol, or insulin levels. Reduced micronutrient intake of vitamins, minerals, enzymes, and antioxidants are also likely to occur. 

Other findings showed higher rates of smoking, alcohol use, and sedentary activities in individuals who skipped meals or consumed fewer meals per day. 

• Regular mealtimes were associated with reduced insulin resistance and improved nutritional status. Individuals who ate less than three meals per day experienced higher rates of obesity. 

The above study did not evaluate hormone signaling with leptin, insulin, grehlin, and other compounds. 

Other Compelling Research on Meal Timing and Mortality

A March 2023 prospective study in the Journal of the Academy of Nutrition and Dietetics analyzed 24,011 adults aged 40 and older in the US. It examined meal timing and all-cause mortality and cardiovascular disease mortality. 

This study identified these findings: 

• Eating one meal per day was associated with an increased risk of all-cause and cardiovascular disease (CVD) mortality.

• Skipping breakfast was associated with increased risk of CVD mortality, whereas skipping lunch or dinner was associated with increased risk of all-cause mortality. 

• Among participants with three meals per day, a meal interval of ≤4.5 hours between two adjacent meals were associated with higher all-cause mortality.  

Action Plan for a Healthy 2024

As you contemplate your mealtimes with trends and life demands for 2024 and the findings of these studies, consider the tried-and-true routine of breakfast, lunch, and dinner or breakfast, dinner, and supper that have been built into centuries’ old traditions. We call this meal pattern “The Leptin Diet” due to its beneficial effects on leptin, insulin, and healthy weight management. 

The Five Rules of The Leptin Diet®  

1. Never eat after dinner. Finish eating dinner at least three hours before bed.

2. Eat three meals a day. Allow 5-6 hours between meals. Do not snack!

3. Do not eat large meals. Finish a meal when you are slightly less than full.

4. Eat a high protein breakfast. Aim for 20-30 grams of protein at breakfast.

5. Reduce the amount of carbohydrates eaten. Limit, don't cut out carbs.

Functional Health Benefits of The Leptin Diet

The Leptin Diet, with breakfast within 60-90 minutes of arising, turns on circadian rhythms and body clocks for energy and metabolism setting the metabolic tone for the day. This meal pattern allows time between meals for insulin, leptin, ghrelin, and other metabolic hormones to cycle through their normal patterns. The Leptin Diet is a form of intermittent fasting with a healthy balance.  

The Leptin Diet gives your digestive system time to digest and propel food down the gastrointestinal tract. This is necessary for proper digestion, absorption, elimination, detoxification, and immune function as well as healthy vagus nerve and gut microbiome functionalities. 

This meal pattern and the Five Rules also aids mitochondrial function and reduces oxidative stress levels.  This helps protect mitochondria from caloric overload, major insulin surges, and nutrient deprivation. More information about The Leptin Diet may be found in the materials featured below.

The Leptin Diet can be used with all different dietary preferences and cultural traditions. Choose organic whole foods preferably at least 80 percent of the time. If you have a dessert or treat, have it with the meal. Keep your added sugar intake to 25 grams or less per day. Consume 30-50 grams of fiber per day. Be mindful about chewing and enjoy a wide variety of different foods, which helps your gut microbiome thrive. 

Individuals who are type 1 diabetic, have severe hypoglycemia, are pregnant or breastfeeding, have other medical concerns, or are an athlete in training may need to modify these guidelines. Check with your practitioner. 

Other Causes for Metabolic Syndrome 

As you formulate your 2024 Action Plan, address factors driving metabolic syndrome and weight management concerns, such as disrupted circadian rhythms, sleep deprivation, physical inactivity, and a nutrient-poor Western diet. 

Disrupted circadian rhythms refers to exposure to artificial light-dark cycles, night shift work, disturbed sleep patterns, travel or social jet lag from staying up late, and having gene SNPs that affect your body clock. These light-dark circadian rhythm factors are linked closely with insulin resistance and dysfunctional glucose metabolism. 

Physical activity recommendations for health and well-being in adults are defined as 150-300 minutes per week of moderate-intensity aerobic physical activity or 75-150 minutes per week of vigorous-intensity aerobic physical exercise. It is estimated that at least 25% of adults globally do not meet these guidelines. 

Furthermore, chemical compounds, called obesogens, add further challenges to weight management. Gut problems with disturbances of the normal microbiome and lack of dietary fiber also contribute to metabolic syndrome. Restrictive, fad, or extreme diets can substantially change the microbiome further increasing concerns with metabolic syndrome. 

Metabolic syndrome is modifiable and manageable through diet and lifestyle adjustments. Make it a top priority this year to make quality food choices, apply the knowledge of meal timing, avoid grazing and skipping meals, follow the natural circadian rhythm of light/sun and dark, engage in aerobic physical activity, and make other mindful choices. Go back to three healthy meals per day. The Leptin Diet works and is easy to implement! 

More information may be found in these resources: 

The Leptin Diet book

Mastering Leptin book 

Hidden Obesogens in Foods, Beverages, and Environment Disrupt Metabolism

Breakfast Most Important Meal of the Day

Meal Timing and Circadian Rhythms 

Plant-Based Diet

Added Sugar

Oat Bran Fiber