Why Two Meals a Day Is Better Than Three and Its Benefits


Since childhood, all of us have had 3 meals a day, i.e., breakfast, lunch, and dinner. Right? What if you come to know that having two meals a day is much better than three? Shocked? 

Well, you should be, especially if you are a foodie. Eating two meals a day might seem like a nightmare to you. Isn’t it? This type of eating schedule comes under TRE (Time-restricted eating) or intermittent fasting. The process basically incorporates having two meals a day rather than three. Yes, you read it right.

There are still many people who have this question – ‘Is 2 meals a day better than 3?’ If you too have the same question in your mind here is an article that highlights everything about how many meals in a day are healthy. So, keep reading.

What Is Time-Restricted Eating (TRE)?

TRE, also known as intermittent fasting or time-restricted feeding, involves limiting the time during which one can consume food. The goal of TRE is to eat all of your daily caloric intake within a specific time frame each day and then fast for the remainder of the day.

For instance, a common TRE protocol is to eat all your meals within an 8-hour window, such as between 12 pm to 8 pm, and then fast for the remaining 16 hours. 

Some people also choose to extend their fasting window for even longer periods, such as 18 or 24 hours and opt for 2 meals a day weight loss program.

Researchers have suggested that TRE may have various health benefits, including weight loss, improved blood sugar control, and reduced inflammation. 

Also Read- Navratri Fasting Food: 5 Delicious Upwas Food Recipes

What Are the Benefits of 2 Meals A Day?

The benefits of having two meals per day can vary depending on individual circumstances, such as age, health status, and physical activity levels. 

However, some potential benefits of having two meals per day include the following:

1. Weight Loss

By eating two meals instead of three or more meals, individuals may be able to more easily create a calorie deficit and lose weight.

2. Increased Insulin Sensitivity

Eating fewer meals may improve insulin sensitivity, which is important for blood sugar regulation and reducing the risk of diabetes.

3. Improved Digestion

By giving the digestive system more time to rest between meals, you can experience improved digestion and reduced symptoms of gastrointestinal discomfort.

4. Receive More MMC Stimulation

When you are fasting, the Migrating Motor Complex (MMC) helps flush away leftover food and germs from your Gastrointestinal tract. 

It promotes better gut health and reduces bloating. The MMC will be increased by Intermittent Fasting in general. Yet, eating only two meals daily can result in even greater gaps between meals and MMC activation.

5. Less Insulin Secretion

Insulin is the fat-storing hormone that prevents the body from burning fat. When it is present in greater concentrations, fat burning is inhibited. Every time we eat, insulin gets activated; thus, eating only two times a day instead of three helps to minimize insulin increases to only two times a day.

6. Improved Blood Sugar Control

By eating fewer meals and giving your body more time to process your food, you may be able to regulate your blood sugar levels better.

7. Enhanced Focus & Productivity

Some people find that eating fewer meals throughout the day can help them maintain mental clarity and focus. It can be particularly beneficial for individuals who need to concentrate on demanding tasks for extended periods. Also, 2 meals a day helps in weight loss faster than following other diet plans.


It is important to note that some individuals, such as athletes or people with certain medical conditions, may require more frequent meals for optimal health and performance. 

It is always a good idea to consult a healthcare provider or dietitian, or join authentic online yoga programs. They will offer you the best suggestion.  

Also Read- How To Control Your Anger Before It Controls You?

Morning Meal: Why Is Breakfast An Important Meal Of The Day?

Now that you plan to switch to 2 meals a day, you should know that the morning breakfast shouldn’t be skipped. Instead, skipping dinner benefits a lot. 

Breakfast is often considered the most important meal of the day for several reasons:

1. Provides Energy: 

After an overnight fast, breakfast helps restore glucose levels, the body’s main energy source. Eating breakfast helps to kick-start the metabolism and provides the body with the necessary fuel to get through the morning.

2. Boosts Concentration: 

Breakfast can help improve mental focus and concentration. It makes it easier to stay alert and productive throughout the morning.

3. Prevents Overeating: 

Skipping breakfast can lead to overeating later in the day. The reason is hunger builds up and leads to cravings for unhealthy snacks or larger portions.

4. Provides Essential Nutrients: 

Breakfast can be an opportunity to incorporate a variety of nutrient-dense foods into the diet, such as whole grains, fruits, vegetables, and lean proteins. It helps to improve overall health and reduce the risk of chronic disease.

Making breakfast a regular part of your morning routine can benefit both physical and mental well-being. So, if you want to avail the benefits of 2 meals a day, never skip breakfast. 

Also Read- Yoga Nidra: How to do it and Its health benefits

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2 Meals a Day isn’t about calorie restriction. You may follow the principles daily and even eat two meals daily to improve your gut health. Different intermittent fasting tactics have varied benefits based on the length of the fast or the number of calories restricted. Next, you decide how many days a week you will do it.

If you have a greater awareness of your body, you may incorporate it as needed. Most people realize that they do it regularly because it makes them feel lighter, more energized, and stronger! 


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