Weight loss: The ideal gap between two meals to lose weight | The Times of India (2024)

FAQs

How long should I wait between meals to lose weight? ›

While there is no one perfect way to time your meals, there is some evidence that suggests that eating most of your food earlier in the day, going lighter at your evening meal and leaving at least 12 hours between dinner and breakfast may have some health benefits—including enhanced weight loss.

Ideally the gap between breakfast and dinner should be 12 hours. Therefore, even if you are waking up at 6 am in the morning, make sure the breakfast is taken only after you complete 12 hours of fasting from last night's dinner.

Ideal time interval between breakfast, lunch, and dinner

The human body needs at least 3 to 4 hours to completely digest any meal. Therefore, there must be a minimum of four hours between any two meals. A gap that is both shorter and longer than that will result in overeating and acidity, respectively.

The Ayurveda method of intermittent fasting permits a 6-hour interval between both meals.

Multiple studies have compared eating many smaller versus fewer larger meals and concluded that there is no significant effect on either metabolic rate or the total amount of fat lost ( 1 , 2 ). Eating more frequently does not increase your overall metabolic rate, or the numbers of calories you burn over the day.

Eat only 500 calories for women (600 for men) on two non-consecutive days per week. For example, Mondays and Wednesdays. Then eat normally — but healthily — the other five days, aiming for 2,000 calories daily (2,500 for men). Popular wisdom holds that breakfast is the most important meal of the day.

1: Make breakfast your biggest meal of the day. Make lunch mid-size and dinner the smallest. 2: Eat dinner four hours before bedtime, rather than right before bedtime. 3: Eat lunch earlier, and always before 3 p.m.

There's no set time you should stop eating to lose belly fat, but, as a guideline, you should avoid eating two to three hours before bed to stop it from disrupting your sleep and body clocks, which can cause belly fat gain. Studies show early dinners can help people lose weight.

Dinnertime should follow the same schedule as your earlier meals, making sure there is no more than four to five hours between lunch and dinner. Some people will need to eat a snack between lunch and dinner because eating dinner at 4 or 5 pm is not always realistic.

Overall, the takeaway here is this: while it's highly individualized, some general guidelines suggest that eating breakfast by 9 a.m., lunch between 12 p.m. and 2 p.m., and dinner at least four hours before bed can set your body up for optimal digestion and absorption of nutrients.

Does eating twice a day help you lose weight? ›

The two meal diet plan is exactly what it sounds like... you just eat two meals a day instead of three. And this form of intermittent fasting is extremely effective for weight loss because it gets you into a calorie deficit while also making you feel more satisfied, limiting overeating throughout the day.

Tip 3: Balance your Digestion by TASTE + the 80/20 Rule

Eat for your dosha 80% of the time and you get 20% food freedom. Learn about the 6 tastes (rasa) in Ayurveda, which to emphasize and minimize by dosha, and how to follow the 80/20 rule for healthy eating habits with freedom.

In Ayurveda, the development of healthy daily routines and habits is a key contributor to overall quality of life. One of these routines is eating your meals at fixed times daily. Ideally, breakfast is to be consumed between 7 am and 9 am. Lunch between 12 pm and 2 pm.

It's often suggested that breakfast is the most important meal of the day, but in Ayurvedic practice, lunch is actually the most important. Midday is when our digestive fire (called “agni” in Sanskrit) is at its strongest, so it's best to eat the biggest, heartiest, most nourishing meal for lunch.

Even if you can't eat an early dinner, you should try to make breakfast and lunch your biggest meals of the day and dinner your smallest.

Authors Liz Vaccariello and Cynthia Sass, MPH, RD, claim that in 32 days, you can lose up to 15 pounds and drop belly fat by following their plan: Eat 400 calories per meal, four times per day (daily total: 1,600). Don't go longer than 4 hours without eating.

You've probably heard the advice that eating small meals throughout the day is how you win the battle of the bulge. The claim is that frequent snacking, as long as it's healthy, keeps your metabolism humming, staves off hunger, and controls blood sugar.

Prioritize eating a diet rich in nutrients and well-balanced. Increase the amount of fruits, vegetables, lean proteins, and whole grains you eat to cut down on your total calorie intake. These foods help you maintain your satisfaction with less calories while offering vital nutrients.

The best way to follow the food plan is to keep the 80 per cent of the diet for the weekdays, as you are more focussed on your work and find little time to indulge. Nutritionist Roohi Tanwar suggests, “The 20 per cent of treats can be planned for the weekends as your reward for eating healthy throughout the week.

A 2023 review of research found that the 16/8 method and 16/8 combined with restricting calories were effective strategies for weight control in adults with overweight or obesity. An eating window starting before noon led to greater weight loss than one that began after noon.

Is eating every 2 hours to lose weight? ›

The theory is that, by having to work to break down and digest food more frequently, you will burn more calories and lose weight. However, science doesn't necessarily support this theory. According to this study, increasing meal frequency did not lead to significant weight loss in a controlled group.

While dietary guidelines typically recommend that you eat at least three meals and one snack a day, some people are more successful with weight loss if they eat smaller, more frequent meals. A six-meal-a-day plan may help you to better manage hunger and maintain energy levels.

In the case of Intermittent fasting, skipping your dinner is better and easier. You can have your dinner either early or have a heavy snack and can begin your fasting. Research suggests that fasting in the evening and overnight, then eating early in the morning is the better way to follow this diet to lose weight.