In an age where busy schedules and erratic lifestyles dictate eating habits, the traditional three-meals-a-day structure is no longer a given. Snacking throughout the day, skipping meals, and experimenting with various eating patterns have become the norm. According to the National Health and Nutrition Examination Survey, the proportion of individuals consuming three meals daily has declined significantly since the 1970s. Stress and burnout are higher than ever, and structured eating patterns seem more challenging to achieve than ever.

We have all heard the phrase of golden rule—three meals a day keeps us healthy and energized. But is this really so? In today's fast-paced world where the schedules remain erratic and stress levels are soaring, sticking to the structured meal times appears almost impossible. Some believe that by doing IF, or only eating one meal at a certain time, which is consuming only one meal a day (OMAD), they become better. Others have evolved and graze throughout the day. Is the three-meal system a thing of the past? Does it even make scientific sense? The answer is not as simple as that. Let's break this down, separate some myths, and find out if meal frequency affects health.

However, does it even matter how many meals we are eating? Would smaller, frequent meals be healthier for our metabolic rate, or is intermittent fasting the better method? To clarify these questions, we spoke to Dr. Shubham Vatsya, Senior Consultant in Gastroenterology and Hepatology, and reviewed the current scientific research behind meal frequency and its effects on health.

Importance of Caloric Needs Regarding Meal Frequency

Ultimately, how many meals we need is going to depend on the individual needs for calories and nutrition. "The amount one should eat varies depending on one's goals-whether it is body weight maintenance, muscle building, or competition," says Dr. Vatsya. It may be portrayed in popular media as a matter of a straightforward formula: the amount of calories we take in balanced against the number of calories we burn, but the type and timing of those calories is where the differences will lie.

While calorie intake is an essential aspect for anyone seeking to lose weight, meal frequency is quite flexible. For athletes engaging in intense activities, more frequent meals may help the body recover by replenishing the lost energy.

Does Meal Frequency Impact Nutrient Absorption?

One of the popular myths is that nutrient absorption improves with more frequent, smaller meals. According to Dr. Vatsya, "The human body can absorb nutrients just as effectively from three meals or six meals a day." In any case, there are some exceptions—iron, calcium, and zinc share common pathways for absorption, so these minerals should be taken at times when their pathways are less crowded.

On the other hand, the intake of protein is more adequately measured through the total intake of the day and not in the number of meals. "The growth and repair of muscle is dependent upon the amount of protein you ingest on a daily basis rather than the frequency you ingest it," he adds. Takeaway: It's time to stop obsessing over how many meals are had and rather look at balancing essential nutrients across the day.

Intermittent Fasting vs. Frequent Eating

Intermittent fasting, promising benefits from fat loss to cognitive improvement, has been surging in popularity. "IF shows great metabolic and cognitive health benefits, particularly for those at risk of metabolic syndrome or diabetes," says Dr. Vatsya. Improving insulin sensitivity and promoting autophagy—a process by which cellular waste is recycled—may place IF over and above traditional meal patterns.

Intermittent fasting can also control hunger through the regulation of ghrelin and leptin, which are hormones that trigger hunger. Research has also shown that fasting may reduce oxidative stress and inflammation, major contributors to chronic diseases. Although IF may not be appropriate for everyone, a scheduled fasting window can serve as an alternative to eating often during the day.

Does Eating Too Frequently Harm Digestion and Mental Clarity?

Though not the general perception, in some instances, more frequent eating may force undue strain on the digestive system. "Non-stop food consumption poses the need to continually secrete digestive enzymes, resulting in bloating, gut inflammation, and enzyme insufficiency in some people," warns Dr. Vatsya.

Space feeding will allow for gut microbiota resetting, aiding digestion and absorption of nutrients. Prolonged intervals also stimulate autophagy, important for brain functioning, memory storage, and focus. Over-carb feeding consumed at close time intervals can even lead to the overproduction of insulin, with eventual development of resistance.

Those interested in their best gut and clear mental working should look to some structured eating plan or intervals of fasting.

What Is the Ideal Meal Frequency for a Healthy Lifestyle?

Ultimately, meal frequency should align with individual health goals rather than a universal guideline. Dr. Vatsya emphasizes that there is no "one-size-fits-all" approach:

For general health and easy digestion: 2-3 balanced meals per day work well.

For fat loss: Intermittent fasting is an effective strategy.

For muscle growth: 3-4 protein-rich meals a day are ideal.

For blood sugar management: three meals a day with minimal snacking and avoiding long gaps are recommended.

Three meals a day is not a strict rule but a cultural norm that has been shaped by lifestyle and dietary habits. Some people thrive on smaller, more frequent meals, while others benefit from intermittent fasting. What really matters is nutrient quality, portion control, and consistency.

As eating habits continue to evolve, it’s crucial to listen to your body, align your meals with your lifestyle, and prioritize nutrient-dense foods over arbitrary meal schedules. Whether you choose three meals, six meals, or a fasting approach, the key is to nourish your body in a way that supports long-term health and well-being.

Dr Shubham Vatsya is a Senior Consultant Gastroenterology and Hepatology at Fortis Hospital, Vasant Kunj, Delhi in India.

A fit and otherwise healthy man in his fifties has been left without sensation on the entire left side of his body after suffering a stroke linked to his daily energy drink habit. Doctors were puzzled at first because his medical history was clear, yet his blood pressure was extremely high. It was only when he admitted to drinking about eight cans a day that they traced the cause of the clot in his brain.

The case has prompted specialists writing in the BMJ Case Reports journal to push for tighter oversight of energy drinks, which are consumed by more than 1.7 million people in the UK. Concerns about their safety have grown in recent years, especially since some contain more caffeine than several shots of espresso.

Energy Drink Warning After Man Suffers Stroke Due To Excessive Consumption

Reaching for an energy drink may feel like a quick solution when fatigue sets in, but with rising questions about their health impact, experts are asking people to be careful. A December 2025 case report in BMJ Case Reports described how heavy use of energy drinks may raise the risk of heart disease and stroke.

The man in his fifties arrived at the hospital with extremely high blood pressure. He had weakness on the left side of his body, numbness and trouble with balance, walking, swallowing and speech. Tests confirmed a stroke. His blood pressure dropped with treatment, but once he returned home, it rose again despite being on medication.

Further questioning showed he had been drinking roughly eight energy drinks every day. Each one contained around 160 milligrams of caffeine, far above the recommended daily amount. When he stopped drinking them, his blood pressure settled and he no longer needed medication.

How Are Energy Drinks Bad For Your Heart?

Many energy drinks have high levels of caffeine and sugar, both of which can raise health concerns.

“Too much caffeine can disrupt sleep, worsen insomnia and add to mental health strain,” Dr. Frank Hu, a professor of nutrition and epidemiology at Harvard Medicine School of Public Health, told TODAY.com.

The FDA advises that up to 400 milligrams of caffeine a day is safe for most adults. A single energy drink can reach or exceed that range, Hu said. A small energy shot can contain around 230 milligrams of caffeine, an 8.4-ounce drink can have about 80 milligrams and a 20-ounce can may reach 190 milligrams. People react to caffeine differently, the FDA notes.

Katherine Zeratsky, a registered dietitian nutritionist at Mayo Clinic, said that caffeine on its own may be safe for many, but when it is combined with other stimulants commonly found in energy drinks, the total effect may be too strong for the heart and blood vessels.

“The idea is that caffeine mixed with other ingredients creates a stronger stimulant response that affects heart rate, heart rhythm or blood pressure,” Zeratsky told TODAY.com. “That is what can send someone to the emergency department with a cardiac issue.”

Along with caffeine, Hu and Julia Zumpano, a registered dietitian at the Cleveland Clinic’s Center for Human Nutrition, pointed out another problem in many energy drinks: large amounts of sugar.

“Excess sugar contributes to weight gain, obesity and Type 2 diabetes. Because these drinks offer calories without nutrients, it is very easy to take in more than you realise,” Hu said.

Zumpano noted that this sugar load is especially risky for people with diabetes, obesity, heart disease or high triglycerides, which increase the chance of heart attack and stroke. “These drinks can also play a part in developing those conditions,” she said.

Look At Ingredient Labels Before Consuming Energy Drink

If you need an energy boost, the experts encouraged choosing options that are healthier than energy drinks. But if you still decide to buy one, they suggested checking the label closely. Try to avoid caffeine and sugar levels that exceed daily recommendations and stay cautious of long ingredient lists.

Energy drinks often contain caffeine, sugar, added vitamins and amino acids. Common ingredients include ginseng, guarana, L-carnitine and taurine. Zumpano explained that while these may be considered safe on their own, their combined effect is not well understood.

“Some of these ingredients are familiar, and for others we do not have enough strong research, so they are not recommended if you plan to drink them often,” she said. She advised avoiding drinks with ingredients you do not recognise and choosing those with simpler formulations.

Eggoz, a premium egg-selling company landed in a controversy after a YouTube video went viral claiming that their sample had tested positive for Nitrofuran. This chemical is a broad-spectrum antibiotic, but is banned due to concerns about potential carcinogenicity and persistent residues. Studies have also shows that nitrofuran and its metabolites could cause cancer.

How Did This Brand Land In Cancer Controversy?

Trustified, a brand that provides laboratory testing shared a video that claimed to have found genotoxic substances in eggs produced by Eggoz Nutrition. This led to questions which were raised on the nutritional value of the eggs sold by the brand.

Arpit Mangal, who runs the social media channel, said that lab tests on eggs sold under the Eggoz brand showed the presence of AOZ, a marker that can signal past exposure to nitrofuran antibiotics during poultry production. He also shared an Instagram reel titled “Real Egg vs ‘Plastic Egg’ Claims – Lab Test Teaser,” telling viewers, “When was the last time you questioned the quality of your eggs? We took a deep dive into Eggoz, a brand everyone knows, and ran a test that’s never been done before. The results left us shocked.”

What Are The Doctors Saying?

Dr Sudhir Kumar, senior consultant Neurologist, Apollo Hospital told Times Now, "As of now, we do not need to get concerned, because it is well within the permissible limits, as with this much minute amount, there is no risk of cancer."

Experts say that while AOZ traces could be alarming, one needs to interpret the findings for scientific clarity.

"Eggs definitely have lots of benefits; they are a good source of protein and have vitamins, including B12. So, as of now, people should consume, but just that they should make sure that, yes, they are from a trusted source, and there should definitely be awareness that even good brands can have chemicals,” he added.

What Exactly Is AOZ?

AOZ, or 3-amino-2-oxazolidinone, is a metabolite linked to nitrofurans, a class of antibiotics that should not be used in poultry because of their potential to cause cellular and DNA-related damage when consumed in large or long-term doses. Experts clarify that finding trace amounts of AOZ in an isolated sample does not mean eggs are cancer-causing or unsafe for the public. Instead, its presence signals that the parent drug may have been used at some point.

Specialists explain that AOZ binds tightly to animal tissues and can linger long after the original antibiotic has broken down. This is why regulators consider AOZ a red-flag marker indicating previous exposure to nitrofurans rather than a direct toxin in itself.

Scientific studies have linked nitrofurans and their breakdown products to possible carcinogenic and mutagenic effects in animals. These concerns prompted many countries to introduce strict bans on their use in food-producing animals, including poultry, pigs, shrimp, and aquaculture.

Why Nitrofurans Are Banned

Nitrofurans were once popular in farming because they were inexpensive and worked effectively against a wide range of infections. However, they quickly convert into metabolites such as AOZ, AMOZ, AHD, and SEM, which become bound to tissues and can remain detectable for weeks. This persistence makes it difficult for authorities to monitor and prevent illegal use, and it raises concerns about potential long-term health risks for consumers.

Today, regulators in the European Union and several other regions use highly sensitive laboratory tests designed to detect these metabolites directly in products like meat, eggs, honey, and seafood. These tests help identify residues even when the original drug has vanished, ensuring greater oversight and food safety.

Energy Drinks And Stroke Risk: An absolutely fit and healthy man, 54, a runner too, a non-smoker, non-drinker and off the drugs, suffered a stroke that caused permanent damage to him. This is after he consumed energy drinks. It all started when he suddenly noticed a weakness in his left side of the body. It started with numbness and difficulties with balance, walking, swallowing and speech. This is when his family member rushed him to a nearby stroke clinic.

According to CNN: “His blood pressure was sky high, about 254 over 150 millimeters, yet when you looked at him you’ve never know it, because he looked so well. That’s why we call hypertension the silent killer,” said Dr. Sunil Munshi, a consulting physician at Nottingham University Hospitals NHS Trust in the United Kingdom.

The man was a warehouse worker from Sherwood, Nottingham and the case is published in BMJ Case Reports, with Munshi being the senior author of the paper.

A Stroke Without A Clear Cause

As per Dr Munshi, the patient arrived at the hospital with numbness on his left side. Scans revealed a stroke in the thalamus, a deep part of the brain responsible for balance and coordination.

“His left side was numb, and scans showed he had a stroke in the deeper part of the brain, the thalamus, which explains the unsteadiness,” Dr. Munshi said. The man was admitted, and doctors began aggressive treatment. He required five different medications before his blood pressure fell to 170. Normal adult blood pressure is below 120 over 80 millimeters of mercury. Readings of 180 over 120 or higher qualify as a medical crisis.

Once discharged, the situation worsened. At home, his blood pressure rose again, reaching 220 despite continued treatment. With no clear medical cause, doctors conducted extensive tests. Everything came back negative.

The Hidden Clue: Eight Energy Drinks a Day

The breakthrough came only when the man casually mentioned his daily habit. To stay alert on long shifts, he drank eight highly potent energy drinks every day, two cans at four separate points. Each can contained about 160 milligrams of caffeine.

“Suddenly the diagnosis was clear,” Dr. Munshi said.

Study first author Dr. Martha Coyle noted that some energy drinks contain up to 500 milligrams of caffeine per can. For comparison, tea has about 30 milligrams and coffee about 90. In the United Kingdom, adults are advised to consume no more than 400 milligrams of caffeine a day. This man was taking in more than 1,200 milligrams, about triple the recommended limit. The US Food and Drug Administration gives the same advice.

After he stopped drinking energy beverages entirely, his blood pressure returned to normal within weeks. He is healthy today, but the stroke left lasting effects.

“I obviously wasn’t aware of the dangers,” the man told his doctors. “I have been left with numbness on the left side, in my hand, fingers, foot and toes even after eight years.”

Why Energy Drinks Can Be Dangerous

Researchers say the problem extends far beyond caffeine. Many energy drinks contain taurine, an amino acid that can raise blood pressure even more when combined with caffeine. High sugar levels also contribute to blood vessel damage.

“These drinks contain combinations of ingredients that increase blood pressure, affect metabolism and may damage blood vessels,” Dr. Munshi said. The beverages often include ginseng, guarana, theophylline and theobromine, all stimulants that can further strain the cardiovascular system.

Doctors have documented cases of cardiac arrhythmias, hemorrhages and strokes linked to heavy energy drink use. Some young adults combine them with cocaine or methamphetamine, a mix Munshi described as capable of causing “havoc.”

A Call for Greater Awareness and Regulation

Munshi believes this case should push doctors to ask patients about energy drink use, especially younger individuals presenting with heart issues or stroke-like symptoms. He said the drinks have become more potent over time and may warrant stricter regulation and clearer public warnings.

“We propose increased regulation of energy drink sales and advertising, which are often targeted at younger ages,” he said.