In recent years the concept of the perfect plate has appeared where it is suggested that each meal should be a recommended ratio of vegetables, protein and carbohydrates. In reality this is not how are bodies are designed and eating in this way has many pitfalls.
The problem with consistent carbs
Having a constant and consistent supply of carbohydrates will mean we never burn fat for fuel. Carbohydrates should be periodised so that there are periods in our day, week, month where our system needs to burn fat to burn insidious weight gain.
Carbohydrates are prioritised as the first the burn as fuel. When consuming carbs with all meals, other macro-nutrients will generally be stored as fat. A constant and consistent supply of macro-nutrients will stop our system going into autophagy, and essential health function.
Autophagy’s role in health
Autophagy is a major contributor to cellular metabolism It provides an essential means of refreshing and re-modelling cells. As such, it is required for normal development, including that of metabolic tissues such as adipose tissue and pancreatic cells. In adults, autophagy promotes metabolic homeostasis and reduces chances of developing degenerative diseases and cancer.
Moving away from traditional meal timing
In ancient hunter gatherer times, before fridges, a balanced meal was not possible. If an animal was hunted, it was eaten without an urgent forage for vegetables. If a fruit tree was found, in the summer months, fruit was eaten in abundance, then not available for many months of the year. All the macro-nutrient ratio recommendations should be seen as averages, you choose if they are daily, weekly or monthly averages!
My personal preference is to have no breakfast, but a fat and protein based brunch. This means that between the prior day’s supper and brunch (16-17 hours) my system will deplete all carbs, be forced to burn fat, and enter a autophagy state. Surprisingly, once fat adapted, there is no energy dip as my system can effortlessly access fat for fuel. As an endurance athlete I can also do hours of aerobic training in this period without impact on performance. Meals later in the day tend to have less protein and some carbs for recovery.
This approach has the added advantage of allowing you to have a bigger protein or dessert portion from time to time. Yes, no need to limit your self to a 150 gram steak, go for the 350 gram and limit the protein for the next 48 hours! It would also be OK to just have the steak and garnish. Just make the next meal salad or veg to balance out.
Who created the three meals a day rule? Corporate management in the industrial age to suit a working day. In reality we should eat when hungry and when food is available and go without when it is not. Most fat adapted fall back to two meals a day as the reduction of carbs prevents “false” hunger caused by insulin and ghrelin, our hunger causing hormones. Reasonable levels of protein and fat give us satiety which lasts for hours! This ensures our fat burning is periodised keeping our systems functioning and clean as we are designed.
Research Article: The role of autophagy in cancer prevention
