Two Meals a Day for Faster Weight Loss
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- čas přidán 26. 06. 2024
- If you are looking for a way to encourage your body to lose weight faster, switching to a two meal a day eating plan may give you the edge you want. In this video, I’ll explain the weight loss advantages that you get when you eat twice a day, how to time your meals to maximize weight loss, and what those meals might look like.
What Can You Eat on a Low Carb Diet? (Free 100 Low-Carb Foods List): drbeckyfitness.com/low-carb-f...
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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting: bit.ly/2p8bchh
Starchy vs. Non Starchy Vegetables on a Low Carb Diet: • Starchy vs. Non Starch...
What a 500-Calorie, Low Carb/High Fat Salad Looks Like: • What a 500-Calorie, Lo...
500 Calorie Alternate Day Fasting (with recipe!): • 500 Calorie Alternate ...
Early Time Restricted Eating | What Is It & How to Use It to Lose Weight: • Early Time Restricted ...
Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: drbeckyfitness.com/dr-becky-f...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - Jak na to + styl
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Get Dr. Becky's List of 100 Low Carb Foods: drbeckyfitness.com/low-carb-food-list/
Very helpful
I use this list as my weekly grocery list after I make a meal plan, so far 37 pounds down since Jan. 9th!
I'm 291 pounds and I have a lot of weight to use can you help me can I eat 2 meals on salad plate portions and no snacks except 0 calories and eat a 12 noon and 6pm will I lose weight I'm sort of lost of how I can lose
@becky I wrote the message above for you
@or can I eat on big dinner plates for reg 2 meals I'm not sure
two meals a day worked wonders for me... 60 lbs in 3 months... 17 people who downvoted this are not too bright.
o good share ur meals please
I'm 23, and been obese since I was about 6 years old. The recommendation I got was to eat small portion sizes and exercise more. After many doctor visits and failed dieting attempts I thought there is simply nothing I can do, I will always be fat. Then, this year, I got to a critical point. I was 330 lbs and I started to feel palpitations and random chest pains. My blood pressure was 160/102. I decided its time to change for good, and I went to see a registered dietician. To my surprise, she put me on a low carb, almost ketogenic diet. It was hard at first, I struggled giving up fast food, but I'm so glad I stuck with it. Now hunger and cravings are a thing of the past. I feel in total control. I'm 275 lbs now so still a long way to go, but for the first time I can see the light at the end of the tunnel
I see a lot of people online, even dieticians, bad mouthing low carb diets. Saying they're too restrictive, not sustainable, or even unhealthy. I just don't get it. I'm eating a variety of vegetables, meat, fish, berries, dairy, eggs, nuts and seeds, and even some of the sweeter fruits, on occasion. Which one of these is supposed to be bad for you? Ok, I don't really consume grains, but is that such a bad thing?
EDIT: 220 lbs as of today (April 2022)
Yes, you are so terribly selfish. Not eating grains is a very, very, very bad thing for those who make tons of money selling grain products to those who would benefit from avoiding it.
What does the fact that the health of a vast number of people improves when they significantly reduce or eliminate grain consumption have to do with anything?
Congratulations!! You are on your way to the healthiest version of yourself! Keep it up and ignore all the naysayers!!
congrats darling on your weight loss. I am so very proud that you found what works for you. That is the prescription for success. Keep finding encouragement and comfort in your successes, new found skills, new habits and you will reduce a lot of stress. A healthy mental outlook is key for the long haul. anything that takes a long time can get depressing, but you must keep reminding yourself that this is not punishment, but a healthy-discipline with powerfully beautiful results. God bless your journey, stay strong and keep your Low-Carb On!
Keep up the good work I'm so glad for you 😁😁😁
@@1strights I didn't get what you're meaning to say I'm lost
With two meals a day , it’s unbelievable how my hunger it’s gone, and makes much more easier for me to do Intermittent fasting.
Eating 2 meals a day helps you lose weight and keep it off. It works! It helps you to be able to eat more of the food you like in moderation as long as it's not everyday. The carbs or sweets have to be the exception not the rule. I'm over 40 and worked out all the time but it's truly in the diet, not how much you work out. We were not made to constantly eat all the time all day long like some diets say. In between meals if you get hungry get a small bit of lean protein or drink an unsweetened carbonated drink to fill you up! It works! Black coffee and a gallon of water and you've got it! We truly don't need as many calories as we think we do!!
My wife and are are seniors. We practice a strict keto lifestyle. 16 hours not eating...8 hour eating window. We have found the "fountain of youth".
I changed to 2 meals a day, with low carb-food, at easter this year. I went from 82 kg to 71 kg (male/178cm) in 12 weeks. Now that I have adapted to this way of living, I can easely maintain my weight between 70 and 72 kg. To get a wide range of nutritions I always have at least 5 different foodsources in each meal.
What times where you eating
@@lloydmakungu9079 11 am and 18-19 pm :) and I am still in the 71-72 kg range
Thanks for us your response,I will follow this also and observe how it will have an effect on my weight because currently am weighing 94Kg
My height is 178cms too,
I was 132kgs in 2018, now I'm 90kg 2022..
I eat 3 meals a day.. Zero junk
Hard Target weight is 69kgs..
Long way to go
@@lloydmakungu9079Breakfast 10am
Lunch 2pm
Dinner 6pm
Im on a OMAD mode right now. Done it for over a month. My life has turned around for the better. My energy and mood levels have improved dramatically. I expected a difference but nor this significant
Sometimes I eat twice a day. But never 3 times a day. That's a thing of the past.
Great video.
I agree I eat 2 meals a day 4x a week & 3 days a week I just drink a protein smoothie with fruit & flaxseed I've lost 43 lbs. A lifestyle change that I will continue
How you do OMAD and not get too hungry?
@@LatinRoses I try to eat my 1 meal around 3 to 6pm. I feel it makes it a little easier to do. But I mostly eat my meal at 11am /12pm. The lifestyle and work schedule play a large role. The more busier I am, the less I feel the need to eat. It's not easy. I also fast on Tuesdays or Wednesdays. The more I do it. The cravings become alot less likely.
@@marctorres2759 Thank you for sharing 😊🌹🌹🌹
I love your videos. You explain things so well, and your graphics are easy to read. Thank you Dr. Becky!!
Another great video Dr Becky, thank you very much. I do try to stick to two meals a day. Continued prayers for you, Dr Keith and your loved ones. 🙏❤️from Canada
Dr Becky Thank you. You are a gifted teacher and I have benefitted greatly in my understanding and practice of nutrition. You and Keith are so lucky to have each other. Many blessings to you.
I did this for two weeks and the weight flew off.
I was having salmon,veg (broccoli/asparagus) and cous cous with two boiled eggs around midday & a banana afterwards.Then I would have baked beans on 3 pieces of whole meal toast around 5pm.Also 3 litres of water throughout the day plus 3/4 cups of green teas.
It is hard and requires a lot of self discipline.I found I did sleep better,felt more energised.I found my resting heart rate drastically reduced and felt very calm and relaxed.
Doctor, I'm loving to hear you as you are a lovely,so soft talking and sound knowledgeble with allgood intention and so kindness. Thanks
I’ve been doing this for awhile now and have lost a significant amount of weight. I eat a lunch around 11:30 and supper between 5-6. I don’t eat after that. Lots of salads , protein and good fats. I’ve been training my body to know when I’m really hungry not just watching the clock to see if I can eat. I’m not hungry in fact I’m very full. Eating lots of veggies really fills u up!!
I read with interest regarding your 2 meal a day regimen. I also am doing this (posted about it here) and am wondering how if you're continuing to lose weight? How many calories do you take in or do you count calories? I count calories but so far haven't done a lot of exercise. I also add a very low calorie sweet treat to some meals, around 75 calories. I am losing and feeling satisfied eating two meals a day. I'm less hungry and have virtually no cravings between meals. Can you tell us more about your experience?
How much kgs have you lost?
This is exactly what I've been doing for two weeks now .
I feel real good .
I'm glad I see someone having done the same thing as myself.
This is how I'm gonna do to lose my weight.
Actually what is a lot of veggies like a cup or?
Excellent and informative video. Thanks, Dr. Becky!
I love your videos, Dr. Becky!
So helpful
Thank you for your inspiring weekly videos!!
Thanks, Dr. Becky!
Thank you so much Dr Becky, I really really enjoyed watching this, and it really helps to have sensible advice. Please stay safe and well too xxx m
Yes, very informative.thanks Becky
2:02: I started time restricted eating March of this year. Before that, if I did not eat every 3-4 hours, I would get shaky, sweats, extreme feelings of hunger. Now, I fast 16+ hours daily and eat two meals daily. I am fine in between those two meals. I *had* TONS of body fat for my body to pull from, so no starvation here. Now, I fit into clothes that I put away 3 years ago, It works folks! It works!
Amen
Your comment gave me more info than the video. 👍
I am going to start this eating plan today. Well, tomorrow.
Update?
@@donc6781 I am still practicing 16:8, eating two meals daily, and no snacks in between. Except now, I eat my final meal between 4 pm and 5 pm. Previously, my last meal was between 5 pm to 7 pm. I have maintained my body composition, meaning I still fit into my clothes. Breakfast is a protein smoothie (sometimes, I'll have three scrambled eggs with avocado) or a veggie omelet, depending on my output needs that day). Dinner is a large piece of protein and 5-7 cups of a beautiful salad. I struggle to drink enough water during the day (I love my coffee), but incorporate pink Himalayan salt or electrolyte powder. Apologies for the ramble, but it was great to look back at my original comment two years ago and see my progress. I am hopeful you are also doing well on your journey.
Thank you again, Dr. Becky!!!!!
Very helpful thankyou Dr Becky.
Great! Simple and straightforward! Thanks a lot. After a year I see such a difference. It works wonders, indeed. Greetings from Slovakia!
Thank you Dr. Becky, very helpful
Your calm n confidence is v infectious..im on IF since a week
Already feeling good..though weighloss not yet..will do tmad alternate days to start incorporating slowly..it's a great strategy..it's true snacking is a weak point for me..hope it will help not to
Thank you so much! I’ll download your food list too!!!❤️❤️❤️😘💜💜😘😘😘❤️❤️❤️
Thankyou Dr Becky definatly going to give it a try Thankyou for sharing 🥰
Videos are so well done!
Thanks for your ongoing work here.
I'm doing midday keto OMAD/21/3 with permission to have a guilt-free keto snack (no more than 18/6) if feeling extra hungry later. More and more I forget food after the midday meal.
I've learned it's okay to treat this like a process and be patient with myself.
Thankyou for all this heipful information, Dr Becky, I miss Dr Keiths wonderful smile, hope hes doing better.💕
Thanks Dr Becky! Great vids. Love your book 💓 One of the best intermittent fasting books. Just noticed your subs are heading towards 500K. Amazing - You deserve it!
Thank you, Pip!
I've been eating breakfast and "lunch/dinner" since late april and have lost 50 lbs. My 2nd meal is small. I also ride my bike 15 miles a day.
@@monicasaenz141 I started with 3 miles about a month or so 3x a week before beginning the diet and was probably doing 10 a day by the "official" start. I worked up from there.
@@monicasaenz141 I'm not racing...I just cruise along around town on my mountain bike.
That's amazing... Well done... Keep up the great work😃👏👏👏
@@petersarubbi thanks 😊
Elle what are some examples of your meals?
Great video. Thank you.
Thnx for the Advise!!! Excellent!!!
9/28/2021 - Thank you so much Dr. Becky, the information you provide is very helpful!
Thank You for sharing this Healthy Helpful information!
Your tone of voice is calming and nice to listen too!
Great video ! Glad I found your channel...thank you !
This does work, I discovered it accidentally, once I was so busy from work, I just did not eat lunch for a week, then when the weekend came, I weighted myself and to my surprise, I lost a few pounds!! now, when ever I need to loose a few pounds, I just don't eat lunch or dinner
Thank you for this video!
just want to say u are a wealth of valuable info presented in a simple manner..thank u.
Thank you for the information you provided.
Very good information. Thanks.
Thank you 🙏 Becky wonderful explanation Bless you Amen
Thank you Becky - I very much appreciate the substantial contribution you make to so many peoples' diet - mine especially! 😊
I am new to this and very excited to get started
Interestingly enough, throughout western history people usually ate two meals a day until probably the Enlightenment or even a little later. We only started the whole breakfast first thing in the morning thing about 300 years ago. And snacking really only started to be typical in the 1970s or so. People would eat more at parties or on holidays which is why you see that in old commercials, but as a child in the early 70s you were not expected to need snacks as of about kindergarten age or a little sooner, or occasionally for men in very physical jobs or kids in daily sports. By 1980 or so kids were "grazing" and adults quickly followed. Now we bring snacks along on 2-hour errands lest we fall over in a stiff wind, and we are only *hungrier*.
Good stuff. Thanks.
I've been skipping breakfast except for coffee the last few weeks and it helped me I feel to go for longer periods of time fasting and I can have dinner with family. My breakfast was always carbs, banana, cereal, toast, etc. so the easiest for me to give up on lower carb diet to make a difference. Now if I have it on the weekends, I make it an omelette or other protein meal. Thanks for the tips.
Thank you Dr. Gillaspy, your information is invaluable, and I appreciate what you have to say. I am just beginning my journey of lowering my weight and AC1. Your video's are assisting me in establishing an understanding for how I must begin.
Thanks Dr Becky.... sounds doable!
Thanks Becky 🙏
This sounds doable . Thanks Dr.Becky
I think of Keith often and miss him! You two are an amazing couple !!!!!
Yes this works for me,also having a big salad,thank you
Thankyou so much Dr Becky, you really seem to be the only one on here that makes any sence, Bless you and Dr Keith, I hope that hes feeling better.miss his happy face!🌺💕
Easy to understand…enjoyable presentation
Yes . Why not , but I'd still require the reversal as well as the diet. TY.
I love the idea of two meals a day especially when vacationing, enjoy a hearty breakfast and well-portioned dinner.
Was wondering if anyone was having success skipping lunch!
Thank u so much , I really get it now , watch so many videos and was so confused, I got it now , thanks dr
Thanks for sharing 👍
Good professional content. Thanks. I'm sold.
Love all your videos
Thanks, Annette!
Thank you!
I agree , Nice video!
Prior to implementing my low carb diet, I was consuming multiple meals aday out of habit, but not really hungry. Started IF and 2 meals aday, I have achieved the results I was looking for, weight goal and fat reduction along with improved health. Ive been on 2 meals aday, but I really don't feel hungry, habit again. I'm considering to go IF with OMAD with healthy snacks, as my final stage, out of eating only when I'm hungry.
Yes, in my case 2MAD works better than OMAD for weight loss. I break my fast with proteins every day (a savoury cottage cheese bowl)
OMAD worked really well for me until it didn't. I fell off the wagon for about a year and when I started again I was hungry all the time, sick in the stomach, had terrible headaches. None of which I experienced the first time I did it. I gave up and now eat 2 meals a day {which I did for the year I wasn't doing OMAD). It hasn't resulted in any weight loss, I just can't eat any more food than that.
Thank you, Becky!! I have been using 2 Meals a Day, or Intermittent Fasting for several years. That meal plan with a ketogenic diet have helped me control my diabetes.
Great to hear, Steve!
@@beckygillaspy Highly disagreeing with some of your food recommendations. As a doctor, you should be well aware that fat and cholesterol leads to gallstones and gallbladder disease. I ended up needing to have my gallbladder removed in my 20s and nearly died. Your diet recommendations pretty much elliminate a majority of low fat plant based and fiber rich foods that help to prevent not only gallbladder issues, but kidney disease, some types of cancers and heart disease. These low carb diets arent healthy. They are typically high in fat and cholesterol.
@@EstellaLynn and if it was some other kind of eating plan, sounds like you would blame Dr. Becky for that too. Guess you haven't heard of Genetics
Ella, your information is outdated. Dr Becky is recommending healthy fasting and a sensible mix of meat, fish, dairy if you can tolerate it, eggs, nuts, seeds, non-starchy vegetables (the above ground variety) and fruit. 100% healthy! I have followed this eating plan for five years - provided to me by a dietitian- and reversed pre-diabetes and maintained excellent cholesterol readings. I’m 59 and all of blood readings are healthy.
Healthy keto which includes lots of green vegetables and healthy fats like olive oil and avocado, and Low Carb Healthy Fat (LCHF) is the way of the future for everyone.
Thanks so much!!! 💖 I noticed that not much fruit is in the diet. I love apples….☺️
I really like your videos, very informative. I have a thyroid problem and I’m trying to get off my medication and replace it with better eating. I’ve heard that certain vegetables which I thought were good for me, are to be avoided. Do you have a video related to this ?
Thank you Doctor, I find your advice well balanced and coming from a mindful of knowledge (yours)..Good luck and best wishes to you and your husband from Ireland I always appreciate your videos👏👏👏…
Thank you, Dermot!
Great video, Dr. Becky. Thanks for the info!
I know this two meals a day plan works. I’m on it right now. Thank you for this video!
Hi Dr Becky, thank you for sharing your knowledge. I wonder if I can do this diet, eating twice a day, the same as you explain in this video, even if I have hypothyroidism? Also I'm pre-diabetic, so I'm trying by all means to control with the correct diet, but I'm afraid of slowing more my metabolism. I would love to know your thoughts about it, thank you! 😊
Thanks for all the info that you share.
God is blessing you and your husband through your teachings for your audience
Beautiful video. I have always followed a two meal eating window pattern which has helped me to loose 20 kgs in total but it took a while. My doubts on the myths got cleared by the way. Thanks once again
Thank you for these very helpful and informed presentations. Very much appreciated! I have been on two meals a day just didn't know there was a name for it, LOL, bc I prefer to skip dinner rather than breakfast so I just called this IF. It works well for weight loss and control.
thanks ,i started already
I’ve been doing the two meals basically for years. In the morning a cup of coffee. I’m not a breakfast person. Then I eat late breakfast/early lunch I guess around 10-10:30 or so. Then I’m good until dinner time. If I need a snack it’s perhaps an apple with a tablespoon of peanut butter or a cliff bar. Daily exercise and Sunday is a rest relax day. And keep the temptation food and snacks out of the house. Nice kitchen by the way…love that wood burner in the back.
Eating 2 meals a day in conjunction with a keto lifestyle has helped bring my A1C from 6.6 to 5.4. I’m a firm believer in this lifestyle.
how long did it take?
Thank you 🥰
1.Sometimes, when I feel like nobody understands me, it helps to think of you! Nobody understands you either!
2.Sometimes you just need to slow down, stay calm and just let things come to you.
3.Sometimes you have to move backward to get a step forward.
Thanks for your great video 🥰🥰🥰
Greetings from Germany 🇩🇪
Thanks 🙏
I did this yesterday & Iam very content 🥰🥰🥰
I do my best to eat 2 meals per day 😅
As the Omad I can’t do
Because I have no stomach//sleeve stomach and I would starve eating one meal 🥘 per day 😅😅😅
Today I have 85,1 kilos 🥰✅🥰
Thanks God Bless You 🙏🙏🙏
Thank you ❤❤❤❤
Great vid❤❤❤
thank you for the information. Prayers for Keith and your family. Thankful for you two this Thanksgiving. I was wondering if the two meals can be 12 hours apart? I've heard most people teach about an eating window. like keeping it to an 8 hour, 6 or 4 hour for two meals or starting with a snack and eating one meal over a 1-2 hour window. Does the fasting have to be all one chunk of time. I like my breakfast-usually close to 6am. then I like to eat when I get home by 5:306pm. Would that still be considered fasting in between? Thanks if you are able to answer me~ or other followers you can chime in as well.
Excellent...thank you. I fast 16 hours. It does work.
I take 2 meals a day with fiber 3 times a day. The fiber at lunch keeps me from being hungry. I am averaging a half pound a week weight loss.
I’ve been asked to elaborate more on my weight loss journey. I’m a 64 year old female who has struggled with weight my whole life I’ve recently lost 47 lbs half way to my goal weight I eat 2xs a day lunch and supper and fast about 18 hrs each day my meals are basically a protein,vegetables and some fats. When I lost a significant amount of weight years ago I was counting calories strictly about 1200 a day but after awhile it became very boring to me. Now I do not I just eat normal portions and I get full quicker so I’m not over eating I do walk for exercise. I look like I’m following Keto but I’m not strict. I have yet to find a Keto bread or pasta I can stomach so I will occasionally have a piece of bread or pasta but small amounts. I do Keto deserts which I really like I use U tube to find them. Chaffles have become a staple. I have found this way of eating works for me well. I am still losing we went to the DR middle of December and I was crazy bad and since then I’m back on and lost 5lbs I gained , 9 total since then so my new way of eating works for me. I have also found since I’m hypothyroid the more weight I lose the lower dose of meds I need. I’m very pleased with this way of eating I don’t feel deprived and I’m learning how to eat when hungry not just to blindly eat whenever
This post was truly motivational to me and was a confirmation of what I had started to do...
I’m at normal weight and haven’t planned to lose any weight and I’ve been eating 2 meals a day since I was like 18. My doctor said as long as I’m eating and at a normal weight it’s fine
Two weeks ago, I started a routine wherein I eat 2 times a day between 2pm and 6pm. The following day, I do a water-only fast, not eating again until 2pm the day after. It works out to about a 44 hour extended fast - twice a week. I am hoping this "schedule" will help me break my plateau (after losing 35 lbs) and lose another 10 -12 lbs. within another 2 months. I eat a high fat, low carb diet. I am 69 now, but close to 70. I would love your feedback and any advice or modifications to my current routine you could offer about this plan.
I used to do a 16:8 IM regime but found that I wasn’t losing any weight, so after watching your video about fasting for 20 hours I’ve been doing this for a week now and I’ve lost 9 lb in one week. I know this would be even better if I was able to exercise but I’m due to have surgery tomorrow on my ankle and I haven’t been able to exercise for about nine months! With doing the 20 hour fast I don’t feel any more hungry, in fact quite the contrary, and I seem to have more energy and more mental clarity than when I was only 16:8 regime. Thank you for encouraging me to try the 20 hour fast. I love your content!
1 or 2 meals? And what times?
@@LifetipswithJess When I do a 20/4 IF, my eating window is from 2pm to 4pm and I will have 2 meals - although some times I can just have 1 meal x
My height is 178cms too,
I was 132kgs in 2018, now I'm 90kg 2022..
I eat 3 meals a day..
BF 9am, lunch 2pm, dinner 6pm..
Zero junk
Hard Target weight is 69kgs(according to my height within 72kgs)..
Long way to go
I eat once every 12 hours avoiding sugar and vegetable oil (except uncooked extra virgin olive oil) and I feel great and never really hungry
Great plan... Recommended by Dr. Jagannath Dixit from India for the past several years. It absolutely works! Thank you
I hope Keith is doing well. Prayers--for both of you.
Ditto 🙂💓
I’ve been doing two meals a day. Fasting for 16-18 hrs a day. I try to get between 15-20k steps a day. Started 17 weeks ago at 233 pounds. I’m down to 181 and I’ve never felt better.
With carbs or without?
@@ProdByBrody518 only carbs I have is if I drink a glass of red wine with dinner
@@joshuarich4714 I tried keto twice before had success but last time I tried my blood pressure shot up and my electrolyte balance was off. I’m eating 2 meals 1,800 calories and like 120 carbs
Not sure if you addressed this already but what about low glycemic fruit such as berries- are they ok to consume? I’m new and just subscribed!
I love ur videos , 1 meal a day did slow my metabolism , will see the 2MAD