Is eating 2 meals a day better than 3 meals a day for weight loss?

The concept of consuming three meals a day – breakfast, lunch and dinner – is ingrained in our mind since childhood. We have often been told that a healthy diet is one that includes eating like a king during breakfast, lunch like a prince and dinner like a pauper. But modern eating habits are evolving, and concepts such as One Meal a Day (OMAD) diet and eating two meals a day have emerged. These types of eating pattern come under Time-Restricted Eating or intermittent fasting, which may be helpful if you are fetching weight-loss goals. Let us dive deeper to know If two meals a day are better than three meals a day.

What is time-restricted eating (TRE)?

The two-meals-a-day approach is a type of intermittent fasting where individuals eat just two main meals, typically skipping breakfast and consuming lunch and dinner within a set window. This eating pattern is designed to give the body extended fasting periods, often believed to boost fat metabolism, regulate blood sugar, and promote better digestion, explains nutritionist Avni Kaul.

As per Nutrition Reviews, TRE refers to an eating pattern when eating is restricted to a certain number of hours each day. For it to be healthy, these two meals should be balanced, containing a variety of nutrients like proteins, healthy fats, fibre, and essential vitamins. The time between meals usually ranges from 16 to 18 hours, allowing the body to rest and reset between eating periods with no calories consumed. For instance, a common TRE protocol is to consume all your meals within an 8-hour window, such as between 12 pm to 8 pm, and then spend the remaining 16 hours fasting.

Is eating two meals a day healthy?

Eating two meals a day could be healthy if balanced with proper nutrition. This approach may help with weight loss, improve metabolism, and support digestion. However, it is essential to include all vital nutrients—proteins, healthy fats, fibre, and carbohydrates—in both meals to avoid nutritional deficiencies, says nutritionist Avni Kaul.

Dietician Pooja Shah Bhave adds, “It is okay to have just two meals or even just one meal throughout the day if it suits an individual’s body and overall health. It is healthy only if this approach is followed in the long term. However, if individuals only can follow two meals a day plan for a short period, it may not have any benefit. In fact, it may lead to rebound weight gain and other side effects. Two meals a day should never be high calorie and junk food-based as it will not benefit the body. Also, this pattern is unhealthy for individuals having Type 1 and Type 2 Diabetes mellitus, pregnant females, individuals having severe acidity and individuals having chronic health conditions.”

For many, eating two meals a day could be okay if it suits their lifestyle and does not lead to overeating. However, it is crucial to listen to your body. If you feel hungry or fatigued, it may be a sign that your body needs more energy or nutrients. Consulting a qualified dietitian is advised to ensure you’re getting the right amount of food.

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Also read: Can intermittent fasting affect menstruation?

What are the health benefits of two meals a day?

The benefits one can reap from consuming two meals a day can depend on a lot of factors like an individual’s age, health status, and physical activity levels. Some of its common benefits include:

1. Weight loss

People who are on a weight loss journey might find this approach beneficial in supporting weight management. By consuming two meals instead of three, you might be able to create a calorie deficit and lose weight faster. A study published in the Annals of Nutrition and Metabolism analyzed both normal-weight and overweight people who restricted their eating to a window of 7-12 hours. These people reported weight loss of up to 5 per cent over 2-4 weeks.

However, as per the Journal of the International Society of Sports Nutrition, your weight loss by following this type of eating pattern probably depends on whether or not you are managing to consume fewer calories within the eating period.
If you manage to consume fewer calories, it can produce effective weight loss over time.

2. Better digestion

By eating multiple meals throughout the day, you are just straining your complex digestive tract by not giving it enough time to digest the previous meal. With this eating pattern, there is more rest between meals, and you are more likely to experience reduced symptoms of gastrointestinal discomfort. Also, you might feel fresher throughout the day, for when you eat a heavy meal at lunch, you always tend to feel sluggish as the entire energy of your body goes into digesting the food you just ate. So, eating less will leave you feeling more energized while enhancing mental clarity and focus.

Also read: Intermittent fasting 101: Everything you need to know about this eating pattern

3. Heart health

Many substances in your blood can increase your risk of getting heart disease, and one of these important substances is cholesterol. Bad (LDL) cholesterol puts you at a greater risk of getting heart disease, while good (HDL) cholesterol decreases your risk. A study published in the American Journal of Medicine found that four weeks of following time-restricted eating during an 8-hour window lowered “bad” LDL cholesterol by over 10 percent in both men and women.

4. Improved blood sugar levels

It is important to have ideal glucose or “sugar” in your blood. Having excess sugar in your blood can lead to chronic issues like diabetes and damage several parts of your body. By consuming fewer meals, you are giving your body ample time to process and digest food. That can, in turn, help regulate blood sugar levels.

5. Lesser insulin secretion

Insulin is a fat-storing hormone that hinders the body from burning fat. If it is produced in excess, fat burning will be inhibited. Every time we eat food, it triggers the release of insulin. Thus, eating only two meals a day instead of three will restrict insulin spikes to only two times a day.

What is the time schedule for two meals a day?

To properly follow the two meals a day plan one should keep a nine to ten hours gap between two major meals. A common time schedule for two meals a day is to have lunch around 12 p.m. o 1 p.m. and dinner between 6 p.m. and 8 p.m. This makes a fasting period of 16 to 18 hours, which can help regulate blood sugar and improve digestion.

Remember, everybody is different, so choose what works best for you.