Time-restricted eating, a form of intermittent fasting, involves eating two large meals a day within an 8-hour window. It can be helpful for weight loss and may help improve digestion.

The concept of three meals a day – breakfast, lunch and dinner – has been ingrained in our minds since childhood. We have often been told that a healthy diet involves eating like a king at breakfast, lunch like a prince and dinner like a pauper. But modern eating habits have evolved and concepts such as the One Meal a Day (OMAD) diet and eating twice a day have emerged. These types of eating patterns refer to time-restricted eating or intermittent fasting, which can be helpful if you are aiming to achieve weight loss goals. Let’s dive in to find out if eating two meals a day is better than eating three meals a day.

What is Time Restricted Eating (TRE)?

The two meals a day approach is a kind of intermittent fasting where people eat only two main meals, typically skipping breakfast and eating lunch and dinner in a set window. This eating pattern is designed to give the body long periods of fasting, which is often thought to speed up fat metabolism, regulate blood sugar levels and promote better digestion, explains the nutritionist Avni Kaul.

According to Nutrition ReviewsTRE refers to an eating pattern in which eating is limited to a certain number of hours per day. For this to be beneficial, the two meals must be balanced, containing a variety of nutrients such as protein, healthy fats, fiber, and essential vitamins. The time between meals is typically 16 to 18 hours, allowing the body to rest and recover between periods of eating without consuming calories. For example, a common TRE protocol is to consume all meals within an 8-hour window, such as 12 to 8 p.m., and then spend the remaining 16 hours in a fasting state.

Is it healthy to eat twice a day?

Eating twice a day can be beneficial if balanced with the right foods. This approach can help with weight loss, improve metabolism, and support digestion. However, it’s important to include all the vital nutrients — protein, healthy fats, fiber, and carbohydrates — in both meals to avoid nutritional deficiencies, says nutritionist Avni Kaul.

Nutritionist Puja Shah Bhave adds, “It is okay to eat only two meals a day or even one meal during the day if it suits the body and overall health of the person. This is only beneficial if this approach is followed in the long term. However, if a person can only stick to a two-meal plan for a short period, it may not provide any benefit. In fact, it may lead to weight gain and other side effects. Two meals a day should never be high-calorie and junk food based as this will not benefit the body. Also, such a diet is harmful for people with type 1 and type 2 diabetes, pregnant women, people with severe acidity and people with chronic diseases.”

For many, eating two meals a day may be acceptable if it fits their lifestyle and does not lead to overeating. However, it is extremely important to listen to your body. If you feel hungry or tired, this may be a sign that your body requires more energy or nutrients. It is recommended to consult with a qualified nutritionist to ensure that you are getting the amount of food you need.

What are the health benefits of eating two meals a day?

The benefits that can be gained from eating two meals a day can depend on many factors, such as a person’s age, health, and level of physical activity. Some of its general benefits include:

1. Weight loss

People who are on a weight loss journey may find this approach helpful in maintaining weight control. By eating two meals instead of three, you can create a calorie deficit and lose weight faster. A study published in Annals of Nutrition and Metabolism analyzed normal-weight and overweight people who restricted their eating to a 7- to 12-hour window. These people reported weight loss of up to 5 percent over 2-4 weeks.

However, according to Journal of the International Society of Sports NutritionYour weight loss while following this type of diet will likely depend on whether you are able to consume fewer calories during your meal periods.
If you can manage to consume fewer calories, this can lead to effective weight loss over time.

2. Improved digestion.

By eating several meals throughout the day, you are simply straining your complex digestive tract by not giving it enough time to digest the previous meal. With this type of eating pattern, there is more rest between meals, and you are more likely to experience fewer symptoms of gastrointestinal discomfort. Additionally, you may feel more refreshed throughout the day, since when you eat a heavy meal at lunch, you always tend to feel sluggish since all your body’s energy is spent digesting the food you just ate. So by eating less, you will feel more energetic, while also improving your mental clarity and concentration.

3. Heart health

Many substances in your blood can increase your risk of heart disease, and one of those important substances is cholesterol. Bad cholesterol (LDL) increases your risk of heart disease, while good cholesterol (HDL) reduces your risk. A study published in American Journal of Medicine found that four weeks of strictly adhering to an 8-hour window when eating food reduced “bad” LDL cholesterol levels by more than 10 percent in both men and women.

4. Improve blood sugar levels

It is important to have ideal glucose or “sugar” levels in your blood. Too much sugar in your blood can lead to chronic problems like diabetes and damage several parts of your body. By eating less food, you give your body enough time to process and digest your food. This, in turn, can help regulate your blood sugar levels.

5. Decreased insulin secretion.

Insulin is a fat-storing hormone that prevents the body from burning fat. If it is produced in excess, fat burning will be suppressed. Every time we eat, it triggers a release of insulin. So if you only eat twice a day instead of three, your insulin release will be limited to just two times a day.

What is the two meals a day schedule?

To properly follow the two meals a day plan, you need to allow nine to ten hours between the two main meals. A typical time schedule for two meals a day is to have lunch around 12:00 or 1:00 p.m. and dinner between 6:00 and 8:00 p.m. This creates a fasting period of 16 to 18 hours, which can help regulate blood sugar levels and improve digestion.

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

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