Intuitively, would you think your body could absorb more calories overall in one meal or in multiple meals throughout the day?
Sure, multiple meals!
The 3 hour rule says that you eat a meal within an hour of waking up and within an hour of going to bed and at 3 hour intervals in between.
We’ve talked about eating within an hour of waking up, but what about before bed?
Well, once you reach REM sleep, your pituitary gland is hard at work churning out the hormones that keep your body functioning as it should.
But it can only do this in the presence of a good nutritional signal.
For people who go to bed at say 11pm, but haven’t eaten since say 6pm, there is no real nutrition remaining and the hormone levels begin to drop and that’s a problem.
Now, why 3 hours? Because your stomach empties approximately 3 hours after a meal and you want to keep the grelin production at bey.
Now let’s think about the average dieter who follows conventional diet wisdom and doesn’t eat after 7pm – even though they might not go to bed until 10 or 11pm and then skips breakfast.
That person may be going as long as 12-15 HOURS without food.
The metabolic signal that their body sends out is “Warning, Warning, Starvation, Famine, Winter!!!” and the metabolism is depressed – making more of the calories that person eats store as fat.
You can see the problem, right?
So, eat within an hour of waking (or exercising if you workout right when you wake up) and within an hour of going to bed, and then at approximately 3 hour intervals in between.