2 Meals Vs 6 Meals A Day: How Often Should You Eat?

A person's meal choices should be based on their fitness goals and what they are most comfortable following. 

Ishaan Arora
Written by: Ishaan AroraUpdated at: May 14, 2023 14:30 IST
2 Meals Vs 6 Meals A Day: How Often Should You Eat?

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The rise of social media and influencers have given rise to all sort of diet trends. One of the most recent trends among fitness enthusiasts is that eating two meals a day is superior to eating six meals a day. The issue with adopting these diet trends is that they lack scientific support, hence do not last long. So, before you starve yourself or indulge in a nutrient-dense diet plan, let us first understand what a two-meal diet plan is, how it differs from having six meals, how frequently one should eat, and more.

What Is A Two Meal Diet?

A two-meal diet is one in which you are only allowed to eat two meals per day. There is no mention of when to have the two meals; one can eat them whenever they like. Assume you eat your first meal at breakfast and your second meal at lunch or later in the evening. The two-meal diet is considered ideal for weight loss as a person eats two meals a day, so they don't consume enough calories, which helps them stay lean. 

What Is A Six Meal Diet?

A six-meal diet allows you to consume six meals every day. Meals are scheduled in such a way that you must eat every two hours. People who want to gain muscle are often advised to follow a six-meal diet, as eating every two hours aid in faster recovery and weight gain. 

Also Read: Whey Protein Or Diet: What Matters The Most For Weight Loss

Two Meals Vs Six Meals A Day: How To Make The Most Out Of It

Both the two-meal and six-meal diets are eating patterns, not diet plans, that can help you transform. Body transformation is a long-term game that is determined by the number of calories and foods consumed. Assume your body weight is 60 kgs and your daily calorie intake is around 1,800. So you can divide that 1,800 calories into six meals of 300 calories each, or two meals of 900 calories each. Therefore, if you want to see visible results, make sure your calories are on point and that you are getting those calories from clean food.


The most effective approach is to alternate between the two, as this will help you avoid the weight loss plateau and will keep dieting interesting. 

Two Meals Vs Six Meals A Day: How Often Should You Eat?

Your choice of meals should correlate with your fitness goals and what you are most comfortable with. Six meals a day is suggested if your goal is to grow muscle, but what if you are a working professional who does not have time to eat? In that instance, you can have two meals, ensuring you are having enough calories in that. 

Also Read: Weight Loss Or Muscle Building: Which Is Easy In Summer?

The Bottom Line

At the end of the day, there is no one-size-fits-all answer to the question of how frequently you should eat. It all boils down to your personal goals, fitness level and lifestyle. If you don't know where to begin, experiment with different meal frequencies to determine what works best for you.

Regardless of whatever frequency you choose to eat, remember to prioritise nutrient-dense foods and pay attention to portion sizes. Remember, it is the food selection, not the meals, that makes the biggest effect. 

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