Some dieticians recommend eating every 2 hours (that's 6 to 8 meals in a day) for boosted metabolism. At the same time, others insist that you should eat 2 meals a day – without any snacks in between – to attain and maintain a healthy weight.
Intermittent Fasting reduces ghrelin, the main hormone that is associated with hunger. It also increases leptin sensitivity, the hormone that makes you feel full. The 2 meal day is a powerful way to control your hunger levels, and relationship with food and lose weight.
Weight loss is not dependent upon how often you eat or how large or small your meals are, it's dependent on your energy intake being less than your energy expenditure over a prolonged period of time. You will not lose weight if you do not maintain a negative energy balance over the long term.
Study participants who tried eating one meal a day ended up with less total body fat. This particular group of people didn't experience significant weight loss. That said, intermittent fasting in general has proven to be an effective weight-loss method. The typical weight loss is 7 to 11 pounds over 10 weeks.
In general, scheduling what and when you eat will help you maintain a balanced diet and create a more stable energy source, as your metabolism will be engaged at optimal levels all day long. The goal is to eat every 3 to 4 hours in order to keep your blood sugar consistent and for your stomach to optimally digest.
For an average person
Water needs vary from one person to the other, but the typical recommended amount of 64 ounces per day can help an average person who wants to shed off just a few pounds. Generally, your thirst should be the guide. Adjust the intake accordingly if you still feel thirsty after taking 64 ounces.
The Bottom Line. 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.
If you're working toward weight loss and weight management, here are some strategies Dr. Heinberg suggests to slow down your food consumption: Use a timer or watch the clock to stretch your meal out to 30 minutes. Try chewing each mouthful anywhere from 15 to 30 times, depending on the food.
What is the Three Meals a Day Diet? The three meals a day diet is exactly what it sounds like to be. Eating breakfast, lunch, dinner, and eliminating snacks. I propose, that rather than grazing all day, having a clear 'stop and start' to each meal can help you lose weight without much effort.
You will likely lose weight on any diet if you eat less than 910 calories a day. But losing 10 pounds in 3 days is both unlikely and unhealthy.
Such fat-burning foods include eggs, nuts, and oily fish. The term “fat-burning foods” may apply to those that produce fat loss by stimulating metabolism, reducing appetite, or reducing overall food intake. All foods stimulate metabolism.
Fat-burning ingredients like protein, spicy peppers and green tea have been proven to bump up metabolism. Eat some form of these foods, especially protein, at every meal. Protein is especially important: It takes more calories to digest than other foods and also helps the body build fat-burning lean muscle tissue.
Get active, stay active. While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.
Low thyroid: Your thyroid is a major regulator of your metabolism and other key hormones. If your thyroid hormone is low, it can slow your metabolism, resulting in weight gain. Low testosterone: Testosterone is usually only associated with men, but women have it too and it plays a role in weight and metabolism.