Intermittent fasting, a popular diet strategy that involves restricting eating to set times during the day, has become increasingly popular in recent years. One common intermittent fasting approach is limiting food intake to 2 meals per day, often breakfast and lunch or lunch and dinner. Proponents claim that eating just 2 meals a day can lead to weight loss, improved health, and other benefits. But is limiting your food intake to just 2 meals per day actually healthy? Here is a comprehensive look at the evidence surrounding eating 2 meals per day.
What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that involves cycling between periods of fasting and eating. It doesn’t specify which foods to eat, just when you should eat them. There are several different intermittent fasting methods, including:
– The 16/8 method: This involves fasting for 16 hours per day and restricting food intake to an 8-hour window. For example, skipping breakfast and only eating between 12–8pm.
– Alternate day fasting: Fasting every other day. On fast days, some eat just one meal, while others fast completely.
– The 5:2 diet: Eating normally 5 days per week and fasting for 2 days. On fasting days, men consume 600 calories and women 500 calories.
– Eat Stop Eat: Fasting for 24 hours 1–2 times per week. For example, fasting from dinner to dinner or breakfast to breakfast.
No matter the method, intermittent fasting all comes down to limiting eating to specific windows of time. Eating 2 meals per day falls under the umbrella of intermittent fasting and is one of the most popular approaches.
Why Do People Try Intermittent Fasting?
There are several reasons why people try intermittent fasting and eating just 2 meals per day:
– To lose weight: By limiting overall calorie intake, intermittent fasting can lead to weight loss. Eating 2 meals a day eliminates snacking opportunities and reduces calorie consumption.
– To lower disease risk: Animal studies link intermittent fasting with a longer lifespan and protection against conditions like diabetes and heart disease (1).
– For cognitive benefits: Intermittent fasting may boost brain health by increasing levels of brain-derived neurotrophic factor (BDNF), a protein involved in learning and memory (2).
– For simplicity: Following rigid diet rules can be difficult long-term. Intermittent fasting requires less meal planning, as you only need to worry about 1–2 meals per day.
Many people find restricting food intake to a set number of hours per day easier to stick to than counting calories or macronutrients. Eating 2 meals daily can simplify the process even further.
Weight Loss Effects
One of the main proposed benefits of intermittent fasting and eating just 2 meals per day is enhanced weight loss.
Research shows that intermittent fasting can be just as effective as traditional calorie-restricted diets for short-term weight loss (3).
In one study in obese adults, limiting food intake to one meal per day led to an average weight loss of 31 pounds (14 kg) over 12 weeks (4).
Another small study found that eating just one meal per day led to significantly more weight loss than skipping breakfast alone after 4 weeks (5).
Eating fewer, larger meals may promote weight loss in several ways:
– Reduces overall calorie intake: By limiting food consumption to 2 meals per day, you reduce opportunities to overeat and decrease overall calorie intake (6).
– Suppresses appetite: Intermittent fasting regulates hunger-controlling hormones like ghrelin to keep appetite under control between meals (7).
– Boosts metabolism: One study found that eating just one meal per day increased metabolic rate by 3.6-11% compared to eating 3 meals daily (5).
– Lowers insulin: Fasting periods result in lower insulin levels, allowing your body to access fat stores for energy (8).
More long-term studies are needed to determine if intermittent fasting results in lasting weight loss over time. But the current research suggests it can be just as effective as other weight loss diets.
Effects on Health and Disease Risk
In addition to potential weight loss benefits, several studies have found that intermittent fasting could improve other aspects of health:
– Blood sugar control: Intermittent fasting may reduce levels of fasting blood sugar and insulin, decreasing diabetes risk (9).
– Heart health: Fasting may decrease levels of triglycerides, total cholesterol, LDL cholesterol and blood pressure (10).
– Inflammation: Some research shows intermittent fasting can reduce markers of inflammation like C-reactive protein, IL-6 and TNF alpha (11).
– Cancer: Animal studies suggest that intermittent fasting may suppress tumor growth and block the spread of cancer cells (12).
– Brain function: Intermittent fasting boosts levels of brain-derived neurotrophic factor (BDNF), which may protect brain function (13).
However, most current research is limited to animal studies and small, short-term studies in humans. More research is needed on how intermittent fasting affects long-term health in humans.
Other Benefits
Aside from effects on weight and disease risk, several other potential benefits have been associated with intermittent fasting:
– Increased fat burning: Fasting triggers fat burning processes in the body, allowing you to burn through calories more efficiently (14).
– Cellular repair: When fasting, cells initiate enhanced repair processes to remove waste material and damaged proteins (15).
– Longer lifespan: Animal studies link intermittent fasting to increased longevity, though human research is limited (16).
– Improved mental clarity: Participants report improved focus and concentration when following intermittent fasting diets (17).
However, more research is needed on these potential intermittent fasting benefits in humans.
Downsides of Eating 2 Meals Per Day
Despite the potential benefits, eating just 2 meals per day also has some drawbacks:
– Nutrient deficiencies: Restricting food intake could increase the risk of nutritional deficiencies, especially without careful meal planning.
– Disordered eating: For some, intermittent fasting may promote an unhealthy relationship with food or lead to eating disorders.
– Hunger and cravings: Limiting food intake frequently can result in increased hunger, cravings, and difficulty sticking to the diet.
– Poor sleep: Eating late in your restricted time window could impair sleep quality and melatonin production.
– Headaches: Some people may get headaches or feel weak when they start fasting until their body adjusts to the new eating pattern.
– Binge eating: Fasting periods can be followed by episodes of binge eating for some when eating resumes.
– Dehydration: Not drinking enough water during fasting periods may cause dehydration, dizziness, and low blood pressure.
Intermittent fasting and eating just 2 meals a day may also be inappropriate for certain groups, like people with diabetes or eating disorders, pregnant women, adolescents, or underweight individuals.
Best Practices When Eating 2 Meals Per Day
Limiting food intake to just 2 meals daily may be beneficial if done correctly but also carries some risks. Here are some tips to follow:
– Pick an eating schedule that fits your lifestyle. Having a consistent meal schedule is important.
– Stay hydrated. Drink plenty of water, herbal tea, and other calorie-free beverages when fasting.
– Listen to hunger cues. Eat when genuinely hungry to prevent overeating.
– Choose filling, nutritious meals. Focus on protein, fiber, and complex carbs to manage hunger.
– Don’t overcompensate when eating. Stick to reasonable portions and avoid binge eating.
– Supplement if needed. Take a multivitamin to prevent deficiencies or supplements like MCT oil to curb hunger.
– Break fasts gradually. Ease out of fasting periods slowly with a snack or small meal.
– Avoid long fasts. Stick to fasting periods of 16–24 hours to prevent excessive hunger and adverse effects.
– Adjust meal timing. Eating your last meal earlier in the evening may promote better sleep.
Following these guidelines can help maximize the potential benefits of eating 2 meals daily while minimizing side effects and risk.
Sample 2 Meal Day Schedule
Here is an example of what a healthy 2 meal per day intermittent fasting schedule may look like:
Meal 1 (12–1 PM):
– 3–4 oz (85–115g) grilled chicken breast
– 1 cup (150g) mixed stir-fried vegetables
– 1/2 cup (90g) brown rice
– 2 tbsp (30g) natural peanut butter
– 1 cup (250ml) unsweetened almond milk
Meal 2 (6–7 PM):
– 85g (3oz) salmon, baked or grilled
– 1 cup (250g) roasted Brussels sprouts
– 1 medium (150g) baked sweet potato
– 1 cup (250ml) low-fat plain Greek yogurt
– 1 ounce (30g) mixed nuts
This provides a good balance of protein, healthy fats, complex carbs, and fiber at each meal. Beverages like water, unsweetened coffee and tea can be enjoyed as desired throughout the day.
Should You Eat 2 Meals Per Day?
Research suggests that intermittent fasting and limiting food intake to just 2 meals daily may provide meaningful health benefits like enhanced weight loss and reduced disease risk.
However, more long-term human studies are needed to determine if these benefits persist over many years and result in increased longevity.
Eating just 2 meals per day is likely safe for most healthy adults in the context of an overall healthy diet. But some people may experience issues like nutritional deficiencies, hunger, headaches, and poor sleep at first.
If you have any underlying health conditions, or you take medications that require food intake, check with your healthcare provider before limiting meals.
At the end of the day, intermittent fasting comes down to personal preference. While eating 2 meals daily can be healthy as part of a well-rounded diet, it depends on the individual. Pay attention to your body, energy levels, and hunger cues.
Find a fasting routine that fits your preferences and lifestyle if you decide to give eating 2 meals a day a try. But don’t force it if it leaves you feeling lethargic, ravenous or miserable.
The Bottom Line
Eating just 2 meals per day can be a safe and effective strategy when done properly and may provide health benefits ranging from enhanced weight loss to reduced disease risk. However, it may not be appropriate for everyone. Make sure to listen to your body’s signals and talk to your healthcare provider if needed.
With a little planning, eating nourishing, balanced meals within an 8-hour window can be perfectly healthy as part of an overall balanced lifestyle. But there is no one size fits all approach when it comes to diet. Find what feels sustainable and optimal for your body.
