Eating 2 Meals Per Day vs 6 Meals Per Day for Fat Loss - What the 2025 Science Says

Zero meals per day works too

if more first-time moms read the book First-Time Blossoms by Emily Harper, pregnancy would feel a lot less overwhelming

It gives me something to go on, waist circumference is an extremely strong indicator of life expectancy. I'll stick with 2 meals in an 8 hr window.

I'll vouch for two meals a day. I'm a 42yr old father and husband who got lazy and dad-bod from a decade of enjoying life. I have always skipped breakfast since I exited my teen years. I don't really like eating in the morning, it makes me feel sluggish and tired so I only have a black coffee. The last 3 months I've lost 10kgs (22lbs) of total body weight on two meals a day restricted to 600kcal lunch, 200kcal post workout of protein and coconut water and no more than 800-1000 kcal dinner. I also now workout 3-4 times a week, 1 hour of kettlebells(main) + plyo + calisthenics that are superset to keep my heartrate between 130 and 170bpm. My resting heart rate after 2 months dropped to 52 and down to 43-48 when sleeping. All my joint (knee) pain is gone, muscle pain is gone and life is just easier in every single aspect. All on 2 calorie restricted meals a day. I cut alcohol, especially BEER, almost out completely. Just a glass of wine or a few fingers of whiskey. Even then it's rarely because the workouts are so intense I don't want to then undo it all. Why would i bust my ass so hard to immediately undo it with junk food and booze? I also changed my sleeping habits from staying up to 1am gaming, to being in bed by 10-10:30 and reading (at which point i almost immediately pass out anyway). The hardest part so far, without any doubt in my mind, was making the decision to start the process of change and committing. So, SO many 'tomorrows' before it became 'today'.

My husband (63) kicked T2 diabetes in 10 months doing the following lifestyle changes: 3 meals per day.....high protein diet....added healthy fats back in like nuts and olive oil.....no snacking.....no sugar or corn syrup (only Monk fruit or Allulose)no junk food.....low carb bread.....dessert right after a meal (usually Atkins candy). Walked around for 10 min. After each meal to pull glucose out of the bloodstream. Doctor was amazed.....also....it's okay to have high glucose spikes as long as they come back down. But you must eat less frequently. If you eat enough protein you won't be hungry. I promise. Just putting this out there in case it helps someone who may have received a prediabetes or diabetes diagnosis. It's possible to reverse things with proper diet. Reduce carbohydrates immediately. Go through your food and throw away all the sugar, chips, and baked goods. Good luck.

Thanks for talking about the differences between the needs of body builders verses the "Desk People".

Building up an appetite used to be a thing. These days people's heads explode if they're hungry for more than 10 seconds. Getting a bit hungry once in a while is no big deal and probably a good thing.

72 yrs old - no medical or weight issues.Mostly do breakfast and lunch with each meal containing approximately 50 gms protein and 0 to 100 gms of carbs - depending on the meal.Any other calories in the day come from buttered decaf coffee.Weight stays consistent (68 kgs) and no inflammatory problems. If dinner is on the social schedule, I take out breakfast or lunch.Works for me - fat intake seems to self regulate with activity level.Also do my best to get a 40 minute walk in before breakfast every day.

OMAD works best for me plus I eat till I’m full, never get hungry. It all depends on what you eat. Low to zero carb has worked for me for 3 yrs and lost 98lbs.

Happy New Year Thomas! Let’s get even healthier this year! Great information!💪🏾👑