Life & Style

The article explores the debate between eating three versus multiple smaller meals daily. While three meals align with cultural norms and may prevent late-night eating linked to health issues, some studies suggest that more frequent, smaller meals can improve blood sugar control, especially for those with diabetes. Ultimately, the ideal meal frequency depends on individual needs and lifestyle.

How many meals do you have in a day? 3, 4, or 6? Yes, some dietary plans include splitting meals into six smaller meals throughout the day. Is this approach beneficial, or could it harm your health? Let’s take a look at whether eating more than three meals a day is beneficial or harmful for health.

Three meals a day

Traditionally, most people follow the three-meals-a-day structure, which includes breakfast, lunch, and dinner. This structure also aligns with cultural norms and circadian rhythms. Three meals a day is a rather balanced approach to energy intake, allowing the body time to digest and rest between meals. But is this the healthiest way to eat? Eating three meals a day could be beneficial in some way, as it would take away the chance of consuming food late at night. Late-night meals are linked with cardio-metabolic disease, including diabetes and heart disease. Three meals a day may also give a 12-hour window without food. Studies also suggest that giving our bodies at least 12 hours a day without food allows our digestive system to rest. For many, sticking to three meals simplifies the meal planning and aligns with daily schedules, and reduces the risk of mindless snacking.This meal pattern also has its shortcomings. “What we’ve been taught for many decades is that we should eat three meals a day plus snacking in between. Unfortunately, this appears to be one of the causes of obesity,” Krzysztof Czaja, an associate professor of biomedical sciences in UGA’s College of Veterinary Medicine, said in a statement.

The case of eating more than three meals a day

Some dietary plans, particularly in fitness and weight-loss communities, promote eating five to six smaller meals daily. It is said to boost metabolism, stabilize blood sugar, and curb hunger. A 2017 study found that six meals per day is better than three for blood sugar control, especially in obese people with impaired glucose tolerance (prediabetes) or full-blown type 2 diabetes. “Our 24-week weight maintenance study showed that using a six-meal pattern instead of a three-meal pattern, while containing the same overall calories, improved blood sugar control and reduced hunger in obese people with prediabetes or full-blown diabetes. These results suggest that increased frequency of meals, consumed at regular times, may be a useful tool for doctors treating subjects with obesity and diabetes or prediabetes, especially those who are reluctant or unsuccessful dieters,” the researchers said. A 2023 review found that a specific type of restricted eating may reduce the chances of developing Type 2 diabetes and improve your overall health. Known as time-restricted eating, this type of fasting means having regular but fewer meals, cutting out late-night snacks, and not eating for 12 to 14 hours (often overnight).

Which is best?

It is important to understand that the ideal number of meals really depends on lifestyle, health goals, and individual physiology. There’s no one-size-fits-all. Listening to your body matters. Whether it’s three or six meals, focus on nutrient quality, portion control, and hunger cues. Eating mindfully and planning according to your lifestyle matters. Focus on whole foods, maintaining consistent eating schedules, and avoiding excessive calorie intake.

At 26, Priyansh Tiwari reached a point many silently feared, a weight of 101.8 kg, heavy not just on the scale but on self-worth. He didn’t chase abs or internet validation. His reason was simple: he wanted to like the person in the mirror again. He wanted to feel proud, not to impress others, but to respect himself. Over the next 12 months, he did what most gave up on. He transformed, not just physically but emotionally and mentally. Here’s Priyansh’s journey, in his own words.

“I didn’t want to hide anymore”

There were moments when I would look at myself and feel disconnected, like I was wearing someone else’s body. I used to avoid mirrors. Social gatherings became uncomfortable. I didn’t like how I looked, but more importantly, I hated how I felt.It wasn’t about chasing some unrealistic image. It was about reclaiming my confidence. The comments hurt, especially the one where someone said, “You look like an uncle.” That stayed with me. Not as a scar, but as a fire that kept me going.

“They laughed at me, but I didn’t argue”

When I started, people around me weren’t exactly encouraging. Some laughed, others mocked. One even said, “Mark my words, you won’t lose a kilo.”But I stayed quiet. I didn’t waste time defending my decision. I knew the change wouldn’t come overnight, but I believed in showing up every single day. That’s what I did, every morning, every meal, every rep, without skipping, without shortcuts.

“Six days of weights, seven days of commitment”

My training wasn’t fancy. It was consistent. I went to the gym six days a week. Heavy weight training formed the core of my routine, followed by 30 minutes of cardio.Sundays weren’t rest days; they were long walk days. I’d walk 7 to 8 kilometres, not just to stay active but to clear my mind.There’s a myth that the rest days are lazy days. But for me, movement became therapy. It reminded me of how far I’d come and how far I wanted to go.

“Food wasn’t my enemy, I just had to understand it”

The biggest truth I learned? Diet is not about starving. It’s about awareness.I started tracking calories and stayed in a slight deficit. My focus was clear: high-protein, moderate-carb, low-fat. No packaged food. No cheat days. Just discipline.

Here’s what my everyday diet looked like:

“36 kilos lighter, but what I gained matters more”

After 12 months, I weighed 65 kg. A 36 kg drop. But numbers only tell one side of the story.

Here’s what I really gained:

“No magic, just one honest reason”

There are too many myths out there. “Don’t eat after 6,” “Drink this and lose belly fat,” “Take this supplement.”But none of that worked for me. What worked was this: I started with a reason that was real. I wanted to respect myself again.No cheat codes, no fitness trends, no external rewards. Just one goal: to feel proud of the person I see in the mirror.If you have a weight loss story to share, send it to us at toi.health1@gmail.comThese views are not generic in nature. Weight loss results vary for individuals and the views shared in this article offer no guarantee of specific results. The content is not intended in any way as a substitute for professional advice.

Tired of spotting spiders on your walls during the rainy season? You’re not alone. Monsoon showers often drive spiders indoors as they search for warmth, shelter, and food. And while these eight-legged visitors do help by eating other bugs, seeing them crawl across your living room or, worse, your bed and bathroom can be quite unsettling. These easy, homemade solutions are not only safe for families and pets (with some precautions) but also environmentally friendly. Here’s how to use them effectively.

How to get rid of spiders naturally at home

Peppermint oil spray

Spiders hate strong scents, especially minty ones. Peppermint oil is known for its intense fragrance, which overwhelms a spider’s sensory organs, driving them away from treated areas. Mix 10–15 drops of peppermint essential oil with a cup of water and add a few drops of dish soap to help the oil mix better. Pour this into a spray bottle and spritz around windows, doorways, under furniture, and in corners. Reapply every few days, especially during humid weather. You can also use alternatives like eucalyptus, lavender, or tea tree oil.

White vinegar solution

White vinegar contains acetic acid, which disrupts spider pheromone trails and irritates their bodies. Its strong smell discourages them from entering treated areas. Simply combine equal parts white vinegar and water in a spray bottle and apply it along skirting boards, window sills, corners, and any gaps where spiders may enter. Although the smell fades for humans, it lingers just enough to keep spiders at bay. Avoid using vinegar on delicate surfaces such as marble or hardwood to prevent damage.

Baking soda

Baking soda works as a natural desiccant and irritant for spiders, which discourages them from nesting in your home. Sprinkle a light layer of baking soda in spider-prone areas like behind furniture, under sinks, or near window edges. In addition to deterring spiders, it also helps absorb moisture and neutralise odours, making the home less inviting for insects in general. Vacuum and reapply every few days to maintain its effectiveness.

Salt barrier

Salt acts as a natural deterrent by dehydrating pests and creating a boundary spiders are less likely to cross. Create a thin line of salt along window tracks, thresholds, and cracks in walls to discourage spiders from entering. You can also dissolve salt in water and use it as a spray on window frames or doorways. It’s most effective in dry areas, as high humidity can dissolve salt quickly.

Diatomaceous earth (DE)

Diatomaceous earth is a fine, powdery substance made from fossilised algae. When insects and spiders walk over it, the sharp particles damage their exoskeletons, leading to dehydration and death. Sprinkle a thin layer of food-grade DE along wall edges, behind appliances, and under furniture. Keep it dry for best results and avoid using it in damp or wet areas. Always wear a mask when applying to avoid inhaling the fine dust.

Spider-repelling plants

Certain houseplants act as natural insect repellents due to their strong scents and essential oils. Lavender, mint, basil, rosemary, and chrysanthemums are great choices to deter spiders. Lavender and rosemary emit fragrances that spiders dislike, while chrysanthemums contain pyrethrins, a natural insecticide. Placing these plants near entryways, windows, and damp corners can create an invisible barrier that keeps spiders away, all while refreshing your home environment.

Keep your home clean and dry

Even the best natural remedies won’t work effectively if your home is cluttered or full of insects, the very food spiders come for. Vacuum regularly, especially under beds, behind curtains, and in room corners. Use silicone caulk to seal wall cracks, window gaps, and crevices. Install mesh screens on windows and vents, and reduce outdoor lighting at night, which attracts insects and subsequently spiders. The drier and tidier your indoor space is, the less likely spiders will stick around.Spiders tend to move indoors during the rainy season, but that doesn’t mean you have to live with them. With these natural remedies, peppermint oil, vinegar, salt, baking soda, and DE, you can safely and effectively keep them at bay. Combine these with a clean, well-maintained space and some spider-repelling greenery, and you’ll enjoy a bug-free home all season long.Also Read: 8 natural home remedies to remove lizards from your house this summer

The Doberman Pattu, rescued in Chromepet and rehabilitated at Besant Memorial Animal Dispensary in Besant Nagar, now with Pavlina Buskova in Prague
| Photo Credit: Special Arrangement

The Doberman Pattu, rescued in Chromepet and rehabilitated at Besant Memorial Animal Dispensary in Besant Nagar, now with Pavlina Buskova in Prague
| Photo Credit: Special Arrangement