Should you eat at set times or only when hunger strikes?

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Some people plan their meals according to a set schedule, while others prefer “intuitive eating”, where they listen to their bodies and eat only when they feel hungry. Both approaches have their benefits - and inconvenients - but which one is right for you?

According to our partner ÉquipeNutrition’s registered dietitians and nutritionists, the answer depends on your individual needs, goals, and lifestyle. Let’s explore the specifics of each method to help you find the balance that works for you.

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Eating at set times: a reassuring routine

Planning meals at specific times can provide helpful structure, especially for those with busy schedules or specific dietary needs.
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Advantages:

• Prevents missed meals: Having a set schedule reduces the risk of skipping meals, helping to maintain steady energy levels.
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• Manages cravings: A regular eating schedule can prevent intense hunger and curb impulsive eating.
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• Supports certain medical conditions: Structured meal times can benefit individuals managing diabetes or hypoglycemia by helping regulate blood sugar levels.
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Disadvantages:

• Lack of flexibility: Eating on a strict schedule might not always align with your actual hunger, leading to eating when you’re not truly hungry.
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• Social or professional challenges: Fixed schedules can be hard to follow in unpredictable settings like meetings or social events.
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Example: Julie eats lunch every day at noon to align with her work schedule. She sticks to this routine even on weekends, as her body is used to it, and it helps her stay organized while honoring her natural rhythm.

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Eating when hungry: listening to your body

This approach, often tied to intuitive eating, involves tuning into your hunger and fullness signals to determine when and how much to eat.
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Advantages:

• Honors individual needs: Eating only when hungry helps prevent overeating.
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• Flexibility: This method adapts well to unpredictable days and eliminates guilt over not sticking to a schedule.
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• Improves body awareness: Encourages recognizing and respecting internal hunger and fullness cues, fostering a healthier relationship with food.
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Disadvantages:

• Risk of skipping meals: Busy days may cause you to miss hunger signals, impacting energy and focus.
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• Challenging for some: Those who’ve lost touch with their hunger cues—often due to repeated dieting—may struggle to recognize when they’re truly hungry.
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Example: Paul, a student with a variable schedule, doesn’t feel hungry early in the morning. On days when he has an 8 a.m. class, he brings his breakfast to eat when his hunger kicks in. This flexibility allows him to respect his hunger while adapting to his routine.

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Finding balance: why not combine both?

There’s no need to rigidly stick to one method. A blend of the two approaches can help you better meet your needs.
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How to combine them:

• Identify your needs: Observe your hunger signals and the times you tend to feel low energy.
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• Create a flexible framework: For instance, plan main meals around approximate times while remaining mindful of your internal cues.
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• Prepare snacks: Keep healthy options like nuts or fruits handy if your hunger doesn’t align with your planned schedule. For inspiration, check out these 50 snack ideas for all occasions.
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Whether you prefer eating at set times or only when you’re hungry, the key is to find an approach that supports your physical and mental well-being. Remember, your relationship with food is unique. If you need personalized guidance to better understand your needs, consult a registered dietitian nutritionist.

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Enjoy exclusive services for Bonjour-santé members

Looking for some support on your health journey? For personalised advice, take advantage of the exclusive services for Bonjour-santé members. Log in to your Bonjour-santé account or subscribe to enjoy exclusive benefits, including unlimited quick advice with Bonjour-santé nutritionists, as well as a special discount on your first consultation with a dietitian-nutritionist from our partner, ÉquipeNutrition. Together, let’s build an eating routine that works for you!

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