What to Eat Every 2 Hours for a Diet Plan?

The two-hour diet plan is essentially a weight loss diet in which you eat every two hours to avoid becoming hungry and making poor food choices. This type of plan should consist of well-balanced meals with protein, fruits, veggies and whole grains.

Salmon is an excellent source of protein and fat.
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Tip

You should make sure you're eating lean proteins, as well as fruit vegetables and whole grains, while avoiding highly caloric foods and sugary beverages.

Two-Hour Diet Plan

While weight loss is a goal for many individuals, not everyone is sure how to go about losing weight. What's more, there's conflicting evidence as to whether eating more frequently throughout the day — such as an "eat every two hours" diet plan — or less frequently — three times a day — is healthier.

According to Harvard Health Publishing, there are benefits to eating more than three times a day, which could amount to eating every couple of hours. The first benefit is you may have a decrease in hunger and an increase in fullness.

This could, in turn, prevent overeating. Letting yourself get too hungry can often lead to poor food or beverage choices, such as pizza and soda. Eating more frequently also gives you more chances to eat fruit and vegetables.

Though eating every two hours may diminish your hunger, research shows it won't necessarily help you lose weight. Harvard Health Publishing describes a six-month feeding trial in which participants were split into two groups: one group that ate three meals a day and a group that ate six meals a day every two hours. Participants in both groups lost the same amount of weight.

Read more: Recommended Calorie Intake for One Meal

What to Eat to Lose Weight

The best way to lose weight is to combine healthy eating with physical activity, says the Office on Women's Health. If you choose to do a diet plan such as eating more frequently every two to three hours per day, you should choose the right foods.

Healthy foods such as lean protein, vegetables, fruits and whole grains are recommended if you're aiming to lose weight. Some other weight loss tips, according to Harvard Health Publishing, include choosing foods that satisfy hunger, avoiding highly caloric beverages such as sodas or juices, keeping track of what you eat with apps or a food diary and balancing your meals.

The U.S. Department of Health and Human Services explains that people who lose weight gradually, about 1 to 2 pounds per week, are more successful at keeping that weight off. Moreover, doing physical activity a few days a week, about 60 to 90 minutes, will help you keep the weight off.

Read more: The Best Way to Lose Weight in One Month

Benefits of Weight Loss

There are many benefits to losing weight, the first and foremost being that losing weight can stave off obesity. According to NIH, obesity, which is increasingly common in the United States, can cause severe complications such as metabolic syndrome, high blood pressure, heart disease, diabetes, high blood cholesterol, cancers and sleep disorders.

The U.S. Department of Health and Human Services explains that even modest weight loss can produce health benefits. Those who maintain weight loss can also experience an increase in energy levels and better physical mobility, as well as a boost in mood and self-confidence.

Just be sure you're using a healthy weight-loss strategy. Though you should be creating a calorie deficit in order to lose weight, the Office on Women's Health stresses you should not be on a diet on which you're getting less than 800 calories per day. Avoid fad diets and weight-loss supplements that could ultimately led to more health problems.

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