If your goal is to lower your risk of certain health conditions, lose weight, or if your schedule just doesn’t allow you the time to prepare three square meals each day, you may wonder if eating two may be right for you. While doing so can offer a number of health benefits, it’s not for everyone, and it’s important to speak with your doctor or a registered dietitian to determine if it’s the right option for you.
Pros of Eating 2 Meals a Day
It May Aid in Weight Loss
A review published in 2024 of 28 randomized controlled trials found that eating fewer meals a day, practicing time-restricted eating (TRE), and eating the majority of calories earlier in the day helped participants lose weight and improve their metabolic health.
Intermittent fasting is one type of TRE in which you’ll aim to eat all of your meals within a specific time period. While there are many different ways you can do intermittent fasting, one of the most common is 16:8, which means you’ll eat within an 8-hour period and fast for the remaining 16 hours, according to Johns Hopkins Medicine.
With eating two meals a day, you may be able to build a calorie deficit that will help you lose weight, if that is your goal. According to Mayo Clinic, a 3,500 calorie deficit equals about 1 pound in weight loss over time.
And according to the American Heart Association (AHA), losing excess weight may help improve health conditions like high blood pressure and heart disease, as well as arthritis and gastroesophageal reflux disease.
If you’re looking to lose weight to improve a health condition, it’s important to speak with your doctor or a registered dietitian first, advises the Office of Disease Prevention and Health Promotion. They can help determine a healthy weight range for you and create a safe, sustainable weight loss plan. A registered dietitian can also help create a nutritious eating plan that supports your goals while making sure you’re getting plenty of nutrients.
It May Cut Down on Meal Prep
If you have a busy schedule, you may find that planning meals, grocery shopping, and preparing them can take a significant amount of time and effort, especially if you’re following the Dietary Guidelines for Americans, 2020–2025 and eating in a healthy, balanced way. These guidelines advise avoiding highly processed convenience foods or those made with added sugars, saturated fats, and sodium.
When you prepare your own meals, you can save money, time, and investment by making two meals a day instead of three. You may even find that you have greater incentive to choose healthier foods when you limit the number of times you eat every day.
Cons of Eating 2 Meals per Day
You May Eat More High-Calorie Foods
Although there are many potential benefits of eating twice daily, not everyone agrees that it is the best strategy for health or weight loss.
The AHA, for example, advises against skipping meals and instead recommends eating throughout the day. The AHA says that people who skip meals like breakfast and lunch and eat a large meal in the evening may have a higher body mass index than those who do not.
In addition, research published in 2021 suggests that people who restrict calories can often get very hungry, causing them to choose high-calorie food options like pizza or soda.
Research Is Mixed
Ultimately, the research is mixed on whether eating smaller, more frequent meals is better than eating three square meals a day. How often and how much you eat depends on your individual needs.
Before you begin a diet of only two meals per day, speak with your doctor or a registered dietitian. You may need to eat more often if you are underweight, exercise often, have a medical condition, or are recovering from surgery or an injury.
It’s Not Right for Everyone
Eating two meals a day may also not be appropriate, especially if you have a history of eating disorders or if you’re pregnant or breastfeeding, says Mayo Clinic. It may also not be right for you if you take medication for diabetes or low blood pressure due to the risk of low blood sugar, according to the International Diabetes Federation. So, it’s important to speak with your doctor or a registered dietitian first before trying it.
Diet Quality Plays a Role
The health benefits of eating two meals a day depend on what you are eating during those two meals. You’re unlikely to see health benefits from eating highly caloric, high-fat, or high-sugar meals twice a day, so it’s important to plan what you are eating for each meal if your goal is to lose weight.
Plan for healthy, satisfying meals with plenty of lean protein. Consider heart-healthy fish with vegetables. Or opt for Mediterranean or DASH (Dietary Approaches to Stop Hypertension) diet staples like whole grains with plenty of fruits and veggies instead of high-fat and sugar-sweetened foods. Ensure you are getting enough fiber and healthy fat through your two meals a day.
The Takeaway
- Eating two meals a day has some health and time-saving benefits. It may lead to a calorie deficit and contribute to weight loss.
- Eating heart-healthy, nutritious foods may also lower the risk of certain health conditions, such as high blood pressure and heart disease. And it may save you time on grocery shopping and meal prep.
- It’s not right for everyone, especially those who are pregnant or breastfeeding, so it’s important to speak with a doctor or registered dietitian before giving it a try.
