While eating two meals a day can be better than one large meal, it may not be able to stave off the type of hunger that causes binge-eating and weight gain. Research has found that meal frequency has an effect on health. Consume smaller meals more frequently and aim for at least a balanced breakfast, lunch and dinner instead of just two meals per day.
Findings
According to a study published in 2007 in "The American Journal of Clinical Nutrition," people who consumed the same amount of calories in one single meal rather than three separate meals, experienced significant increases in the health-adverse LDL cholesterol and in blood pressure. Another study published in the journal in 1992 found that increased meal frequency without an increase in total daily calories decreased cholesterol concentrations even when other variables including smoking, body mass index, alcohol use, systolic blood pressure and waist-to-hip ratio were controlled.
Approach
If your schedule only allows time for two proper sit-down meals, consider preparing portable mini-meals and snacking in between your two meals. Fruit, sliced vegetables, turkey wraps and cheese sandwiches can provide the nutrient boost to ward off starvation and regulate metabolism.
Recommendations
If you only consume two full meals per day, make the most of them by choosing nutrient-dense foods. The USDA recommends balanced meals with healthy snacks throughout the day. At each meal, consume 1/3 cup of whole grains such as whole wheat bread or brown rice, 3 oz. of lean proteins such as chicken, white fish or beans and ample vegetables and fruit. Use fats and eat sweets sparingly and focus on heart-healthy fats such as nuts, seeds and seed oils.
Considerations
Although some may think eating only two meals per day can lead to weight loss or help with weight maintenance, it can have adverse effects. Decreased meal frequency can increase hunger between meals, increasing your risk of overeating at the next meal. Whether you split your meals into five or two, consider that overall calories count when it comes to healthy weight maintenance.
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