Eating twice a day vs Three times | Which is Right?

Eating twice a day vs three times creates a different impact on our bodies. Most people consider eating three times a day good for their health while some people follow intermittent fasting to boost their metabolism flexibility. However, Some studies show that more than 36% of individuals in the US eat healthy food very often which is quite bad. 

Eating patterns are different for everyone according to their body needs. Before deciding what your body needs, let’s talk about the pros and cons of eating twice a day vs three times. 

Eating twice a day (2 Meals) 

Eating two meals a day and 10-12 hours apart is part of the Intermittent fasting plan. Skipping meals helps in weight loss and improves blood sugar control. Due to the presence of high insulin, fats in the body stop burning which causes obesity. 

Eating twice a day helps in stabilizing blood sugar levels throughout the day. Having a big breakfast and eating less food throughout the day also reduces blood sugar levels. Eating two meals a day improves your gut health and reduces bloating problems. It is also beneficial for weight management. 

If you are taking 2 meals a day, make sure your meals are slightly bigger than your normal meals. It is necessary to take all the required nutrients. Your breakfast should be filled with necessary protein, fibre, and healthy fats which also helps to avoid hunger throughout the day. Intake of required calories for the body for the whole day is important.  

Benefits of skipping meals: 

  • Skipping meals or Intermittent fasting helps in the improvement of metabolic health. 
  • Skipping meals reduces the risk of type 2 diabetes.
  • It reduces the risk of various types of cancer.
  • It reduces the risk of Parkinson’s disease and other brain diseases. 
  • 12 hours of fasting gives your body remarkable benefits. 
  • This kind of fasting also increases the quality of your sleep. 
  • It plays a huge role in weight loss. 

Eating three times a day (Three meals) 

Eating three times a day is for the people who need extra protein (gym goers)and other extra nutrients. If you take three meals a day then all the nutrients are split into these three meals. Then it becomes easier for the body to absorb enough of the nutrients you take. 

However, more meals lead to high levels of insulin or blood sugar levels. This will lead to weight gain. So here it becomes necessary to maintain your blood sugar levels. But it depends upon what kind of food you are eating. 

You can consume various kinds of foods like fruits, veggies, and grains. You can add Peanut butter, Greek yogurt, eggs, whole grains, salad, avocados, smoothies, spinach, olive oil, etc. to make your meals full of essential nutrients. But you should avoid high-calorie meals. 

Three meals a day helps us to avoid overeating. Three meals provide the right calorie distribution. These meals reduce hunger and prevent eating at the wrong time. 

Three meals a day lower cholesterol levels and as a result, this lowers the risk of cardiovascular diseases. 

If you want to lose weight while eating three meals a day, then you should cut sugar and caffeine, add some exercises into your routine, and avoid drugs and alcohol. 

Also Read: Two Meals a Day (No Snacks)

Bottom Line:

There is no clear and solid evidence that shows which one eating plan is better than the other. It is not important whether you are taking two meals a day or three meals a day. But the main thing here is the number of necessary calories you take. 

Both meal plans are healthy to follow. It depends upon your personal preference. 

But before deciding which meal is perfect for you, you need to consult with your healthcare expert/provider.