How Many Times a Day to Eat: Why Two Meals a Day

Dr. Boris Wydoff

When I am asked how many times a day to eat, I recommend two main meals for adults. The first meal — around noon, the second — early in the evening. Constant snacks between them are not needed. In my approach, breaks between meals are needed for digestive rest. It is better to move to this routine gradually, removing snacks one by one each week.

Why do I suggest eating twice a day?

We have long been taught to eat often and in small portions. We are told that this is needed to “boost metabolism”. But for half a century I have observed a different picture. When a person eats less often, digestion often becomes calmer. I connect this primarily with the breaks between meals.

Digestion requires a lot of work from the body. While the stomach is busy with food, the body is busy digesting it. Less time remains for other processes. That is why I believe not only the quality of food is important.

It also matters how much time passes between meals. A snack every two hours starts digestive work again. A person almost never gives themselves a real break. It becomes a constant cycle: ate — digested — ate again.

In my system, two meals a day are needed precisely to break this chain. This does not mean fasting. It does not mean refusing a sufficient amount of food.

The portion remains normal; it is the snacks around the main meals that are removed. As a result, the day becomes simpler. There is a clear time for food and a clear time for a break. This is exactly the order that I consider the foundation of a two-meal routine.

What happens during the break between meals?

When the stomach is full, the body's main work is connected with digestion. When eating is finished, time appears for other processes. I call these periods an important part of the routine. During breaks, the digestive system gets rest.

The intestines continue their work, and the body does not receive new portions of food every few hours. That is why I do not recommend constantly chewing something. Even a small amount of food is still food. Tea with cookies is also a snack.

A sandwich is also a snack. A fruit eaten simply “in between” also interrupts the break. Therefore, first you need to learn to distinguish between a main meal and the habitual desire to chew something.

If you feel sleepy after eating, it is useful to look separately at the contents of your plate. I talk about this in more detail in the article Why You Feel Sleepy After Eating: The Role of Foods.

The break should not turn into a constant struggle with hunger. It should become an ordinary part of the day. And water is important here.

What should you do if you want to eat between meals?

The first action is simple: drink water. After that, wait 20–30 minutes. Very often, the desire to eat something is connected with thirst. I recommend keeping this rule in front of your eyes.

You want a snack — first water. Do not immediately look for food. In the morning after waking up, I recommend a glass of warm water. It is better to drink calmly, in small sips, before eating. Before the main meals, you can drink another glass of water.

In my recommendations, this is done 20–30 minutes before food. During the day, water is taken according to thirst. Usually, we are talking about 6–8 glasses. During meals and immediately after them, I do not recommend water.

In these recommendations, the break after eating is suggested to last an hour to an hour and a half. This order helps not turn water into a constant accompaniment to food. The main thing here is not the number of rules.

The main thing is to remove the automatic desire to constantly eat something. If the intestines also need gentle support, I describe this approach separately in the article Intestines: Gentle Cleansing Without Laxatives.

What does a day with two meals look like?

I suggest a simple scheme. The morning begins not with a mandatory heavy breakfast, but with water. The first main meal — around noon. The second — early in the evening.

Such a schedule leaves enough time between meals. The first meal can be more substantial. In my approach, around noon is a suitable time for protein food. During this period, according to my observations, gastric juice is produced more actively.

I suggest combining protein foods with vegetables. For example, beans, lentils, or mushrooms can be served with a large green salad. Another option is a carbohydrate meal. This can be porridge or potatoes with vegetables.

In the evening, food should be lighter. I suggest making the second meal vegetable-based or carbohydrate-based. The idea is simple: heavy food should not be left for late evening. Night should remain a time of rest.

That is why I consider a late heavy dinner one of the main mistakes in this routine.

What if it is still difficult to go without breakfast?

Not everyone can immediately switch to two meals. I do not recommend making a sudden transition. If a person is used to having breakfast, the morning meal can be kept during the transition period.

But breakfast should be simple and plant-based. Porridge, vegetables, or fruits are suitable. You can use bran bread. I consider this option specifically transitional. Gradual change is more important here than speed. I suggest removing snacks one by one each week. This way, the usual routine changes more calmly. First, you can remove one regular snack. A week later — the next one. Then only two main meals remain. This way, a person gradually gets used to longer breaks.

You do not need to turn it into a test of willpower. You should not expect the new order to become a habit immediately. The body and daily routine need time.

What should you put on your plate with two meals a day?

Two meals do not mean that you need to eat “in advance”. This is one of the most common mistakes. A person thinks: “Since I only eat twice, I need to eat more now.” This should not be done.

The portion remains normal. The frequency of eating changes. Simplicity of combinations is also important. In my approach, proteins and carbohydrates are not combined in one meal. I suggest getting protein from legumes, mushrooms, nuts, and cheese, and I do not recommend meat at all.

I suggest combining protein foods with vegetables and greens. A carbohydrate option can include porridge or potatoes with vegetables. Bread, pasta, and other carbohydrates are not combined with protein foods.

I also suggest eating fruits as a separate meal, not as a dessert after a heavy lunch. Vegetables, on the contrary, should be present in the main meals. They can be eaten raw or stewed.

I especially often talk about simple vegetables. These are cabbage, cucumbers, beetroot, carrots, and greens. Such a diet does not require complicated dishes.

The simpler the plate, the easier it is to follow the principle. If you want to understand specifically which foods I suggest removing first, read Sugar and White Flour: What to Remove from Your Diet First.

Why do I not recommend tea with cookies between meals?

Because it is an ordinary snack. The name does not change anything. A person may think they only drank tea. But if cookies were eaten with it, the break is already gone.

The same applies to candy, a sandwich, or a small portion of another food. The habit often looks harmless. A person does not even count such products as food. But it is precisely from these small things that constant eating is formed. That is why I suggest making the rule very simple: between main meals — water.

If you want to chew something, first water. Then 20–30 minutes of waiting. If the desire disappears, it was not a real need for food. If not — the person approaches the next meal more calmly.

Separately, I advise not turning rare meals into a competition. You do not need to prove to yourself that you can eat a huge portion. Two meals are not permission to overeat. It is a different routine.

Do you need to change your diet immediately?

No. I consider a gradual transition more reasonable. A sudden change of routine can become unnecessary stress for a person. Therefore, snacks are better removed one by one each week.

At the same time, you can improve the composition of your food. Keep vegetables in every main meal. Remove sugar and products where it is hidden. These include candies, sweet pastries, sweet yogurts, sweet sauces, and carbonated drinks.

I also suggest removing white flour. This includes white bread, loaves, cookies, and pasta made from soft varieties. Processed food should also be considered separately.

I do not consider sausage, frankfurters, smoked products, fast food, and chips a good foundation for a diet. Instead, I suggest simple homemade food. Vegetables and greens should take a noticeable place on the plate.

You can gradually change other habits as well. For example, walk 30–40 minutes a day. Regularity is more important here than records. It is also useful to maintain a sleep routine. In my recommendations, bedtime is before 23:00. But you do not need to try to change everything in one day. Start with the main thing. First remove constant snacks. Then organize your main meals. This way, the new routine becomes part of an ordinary day.

What mistakes most often prevent switching to two meals?

The first mistake is suddenly giving up all familiar food. A person holds on for several days and then gives up. I prefer another way: changes should be calm. The second mistake is eating too much at once. Rare meals do not require huge portions. The portion remains normal. The third mistake is keeping small snacks. Tea with cookies looks like a small thing. But for the routine, it is still food.

The fourth mistake is expecting instant results. The body needs time to adapt to the new schedule.

The fifth mistake is blaming yourself for a slip. If a person ate something outside the plan, there is no need to abandon everything. I advise calmly returning to the routine from the next meal.

The sixth mistake is forgetting about movement. I recommend a daily walk of at least half an hour. Sports records are not needed. Regularity is needed. And one more important thing: you should not argue with everyone around you because of your new diet. Quietly follow the routine you have chosen. Observe yourself. Remember which foods cause heaviness. Notice which combinations make you feel better. This way, eating becomes conscious.

Who should not follow this routine without a doctor?

I do not suggest a two-meal routine for everyone. Different people have different conditions and goals. I do not suggest it for people doing heavy physical work. I do not suggest it for children. I do not suggest it for pregnant women. They have different needs. Special caution is needed for people with diabetes. You also cannot independently change your routine during an exacerbation of stomach diseases. If a person takes medications that must be taken strictly after food, the routine also cannot be changed without medical guidance.

In such situations, nutrition should be coordinated with a doctor. This article describes my approach to eating schedules. It does not replace an individual medical recommendation. This is especially important to remember if a person is already receiving treatment. Do not independently stop medications or change a doctor's prescribed plan.

Boris Wydoff — naturopath and author, Ph.D. in nutrition. For over fifty years I have helped people restore health through nutrition, cleansing and the power of the mind — in Europe, America and Asia. About the author →

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