Walter switched to eating two meals per day 35 years ago (at the young age of 78). As you may recall from early in the summer, I moved away from eating 4-6 meals in favor of 2 meals (Walter eats breakfast and lunch, and I typically eat lunch and dinner) with a water-only fast of at least 14 hours per day. The results have been very positive. In total, I have lost ten pounds and am currently at my lowest weight in six years.
The research I have seen on the topic, up to this point, seems to support the results. Here are the studies:
- People who ate 1 meal per day lost more fat and had greater improvements in triglycerides, blood sugar, and HDLs than those who ate 3 meals per day.
- Days consisting of 2 meals and fasting of at least 15 hours more effectively used stored fat for energy than eating 7 meals per day did.
- Eating 2 meals per day showed no significant difference in metabolic rate change from those who ate 3-5 meals per day after testing at two and four weeks.
- Men who eat less than 3 times per day experienced colon cancer about 50% less than men who ate 3-4 or more than 4 times per day did.
If you are looking to lose fat, improve your gut health, or enhance your cardiovascular numbers, perhaps you should consider a move to 1-3 meals with a fast of at least 14 hours each day.