Nutritionists, health professionals, and other scientists have debated whether eating two daily meals is enough.
Of course, there is no universal answer to this because each individual’s goals and needs differ.
For instance, you must eat more calories to gain weight, and vice versa.
Is 2 meals a day enough?
Let’s find out!
People who have embraced intermittent fasting, for instance, alternate between eating and fasting, and eating two meals a day might fit into that schedule.
Eating two meals a day is a personal choice, either due to different goals or several biological, social, lifestyle, and individual factors.
People who want to lose weight may reduce their meal intake.
Therefore, instead of the traditional three or more meals a day, one is avoided to cut calories.
Eating only two meals daily can help you eat less and lose weight over time, which could have health benefits.
Is 2 meals a day enough to lose weight?
2 meals a day can be enough if you aim to lose weight, but there are other individual factors to consider.
You must ensure your meals are well-balanced and have all the essential nutrients your body needs to function correctly.
Eating 2 meals a day may not work for everyone’s:
There is no universal or one-size-fits-all plan for how many meals one should eat daily.
Some experts advocate for:
While other experts advocate for:
What works for individual people may vary.
All agree that eating meals of higher nutritional quality is the best way to meet the body’s dietary requirements regardless of meal frequency.
Many people have different goals and conditions and the number of meals to have in a day depends on factors such as:
Personal Preference
The number of meals you should eat daily could be due to personal preference.
The number of meals you eat daily is a personal choice; some people prefer one meal, while others may opt for two, three, or more.
Hunger cues also affect the preference for the number of meals.
Some people feel hungry more often than others.
Hunger can also affect the eating style; some may prefer small and more frequent meals over enormous meals.
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Physical Activity
If you engage in many physical activities or work that requires a lot of energy, you should eat more often.
For instance, athletes and people who exercise or work a lot may require more energy, which can affect their meals.
If you’re still wondering, “How often should you eat to lose weight?”
Focus on balance with food, listen to your body, and determine your calorie deficit goals.
Read more: What Is A Clean Eating Food List For Beginners?
Yes, it is okay for some people to have only two meals a day.
However, it depends on personal needs and goals. If you meet your personal nutritional requirements and don’t have a health or medical reason to eat more frequently, it is safe to have two meals a day.
If you have any health conditions or take medications, talk to your doctor before reducing your meal frequency.
Pregnancy and lactation increase nutritional needs, and skipping meals during these stages is not advisable.
If you don’t have any contraindications, ensure your meals are nutritionally balanced and do not lack essential nutrients before starting two meals a day.
Here are some of the key points to remember:
Check On Nutritional Balance
Ensure that your meals are well-balanced and contain a mix of nutrients, such as:
Consider The 2 Meals A Day Benefits And Risks
Before beginning this meal structure, it is crucial to understand the pros and cons of eating two meals a day.
It is okay to eat two meals per day if it is beneficial for you.
Of course, it can benefit you if you are trying to lose weight or have a busy schedule where having only two meals is convenient.
On the other hand, if you get overly hungry or find it challenging to meet your nutritional needs with only two meals, then this schedule might not be the best fit.
Listen To Your Body
It is essential to understand your body when eating two meals a day.
You should reconsider if you experience:
Practice caution when eating two meals a day, as this pattern is not suitable for everyone. Certain life stages, health conditions, and specific dietary needs might not fit into this pattern. Always talk to your healthcare provider for individualized advice.
The amount of food you need a day depends on your calorie expenditure.
The number of calories you burn daily varies due to several factors, including physical activity and body size.
Focus on meeting your calorie requirements and ensuring that your food contains the essential nutrients your body needs. You or a dietician should plan a balanced diet containing various foods with different nutrient profiles to meet all your nutritional needs.
As mentioned, calorie expenditure varies for men and women.
It also varies depending on whether one is more physically active or sedentary.
On average, physically active men need about 2400 to 2600 calories, while active women need about 2000 to 2200 calories (6).
Of course, that is lower for men and women who are not physically active, and individual factors like height and weight also impact energy expenditure.
The British Nutrition Foundation has suggested some proportions of food groups you should eat daily in each category as in the following table (4):
| Food Group | Portions/Day | Approx Size/Portion |
|---|---|---|
| Starchy Carbohydrates | 3 – 4 | 69 - 92g (2) |
| Fruits and Vegetables | 5+ | 80g (5) |
| Dairy and Alternatives | 2 – 3 | 80 - 250ml (3) |
| Beans, Eggs, Pulses, Fish, Meat, and other proteins | 2 – 3 | 10 - 30g (10) |
A 2 meal a day diet should include these food groups for optimal nutrition and brain function.
Read more: One Month Diet Plan to Reduce Belly Fat & Slim Your Waist
Is 2 meals a day enough to gain muscle? Yes, it is possible to build muscles on two meals a day. However, ensure your meals are rich in proteins and provide enough calories to meet your needs. Estimates vary, but most experts recommend 1-2 grams of protein per kilogram of body weight to increase muscle strength (1). So, if you are only eating two meals, you must ensure you get the proper nutrients and recommended protein levels to grow your muscles.
Therefore, if your choice is two meals a day and you want to build muscles, it is vital to consider the following:
Eating one meal a day (OMAD) may result in insufficient calories and protein, leading to muscle loss.
This muscle loss can happen when attempting to build muscles, as you burn more calories during workouts or exercises targeting different muscles.
Exercise requires additional calories to compensate for the energy expenditure.
You also need a good nutrient profile with adequate proteins.
Without it, you are likely to lose muscle.
Most fitness experts consider one meal a day an extreme intermittent fasting meals schedule. This type of fasting, where you only eat one meal a day, may not provide enough nutrients for muscle maintenance, resulting in muscle breakdown.
You can consume three meals a day if you prefer. However, this is not strictly necessary for everyone. The number of meals isn’t important as long as you get enough nutrients and calories. However, people in certain life stages (like childhood, adolescence, pregnancy, or lactation), people with certain health conditions, people taking certain medications, or those with special nutritional requirements are usually not recommended to skip meals. Talk to your healthcare provider for individualized advice. Yes, it is okay for some people only to eat every second day. It is a type of intermittent fasting called alternate-day fasting. This diet involves alternating between fasting and eating normally. During your eating window, you are free to eat what you want. This pattern is effective for some people in reducing body fat, but it isn’t for everyone (7). Again, talk to your healthcare provider to ensure it is safe to fast. Skipping two meals a day may not be healthy as it affects the quality of the diet. It is difficult to get enough calories or nutrients in only one meal, which may negatively impact health (9). Eating only once per day may also result in side effects on the digestive system for some people, such as indigestion or heartburn if the meal is large or constipation due to a lack of fiber. It is not possible to target specific areas of the body where fat can be lost (8). However, we can achieve overall fat loss by implementing a strategy that suits our lifestyle and goals. The most crucial factor in fat loss is eating fewer calories than you burn each day. As long as you achieve that, the number of meals you eat makes little difference unless you have a specific medical or health reason to eat more frequently. Frequently Asked Questions
Is it necessary to eat three meals a day?
Is it ok to only eat every second day?
Is it good to skip two meals a day?
How many times should I eat a day to lose belly fat?
There is no universal fit for everyone. Whether two meals a day is enough depends on many factors, such as personal goals and preferences, physical activity, age, and health condition.
However, if you aim to lose some weight and don’t have any contraindications, two meals a day may be enough since it is not an extreme form of intermittent fasting.
It can help you cut the number of calories that you consume daily.
However, if you have other goals, such as building muscle, you must ensure you consume enough calories and protein.
So, before deciding whether two meals a day are enough, prioritize understanding your body and health goals.
Talk to your healthcare provider for individualized advice. Regardless of their frequency, you must also ensure that your meals are well-balanced and have a good nutritional profile.
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