Two Meals a Day for Faster Weight Loss

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.

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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.

[Adrivan]

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)

[TalkingGIJoe]

two meals a day worked wonders for me... 60 lbs in 3 months... 17 people who downvoted this are not too bright.

[marctorres]

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.

[mortenhansen]

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.

[SuperZimpatico]

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.

[sonyabodiford]

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!!

[mohammedmujahid]

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

[woofdog]

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.

[debbiesnyder]

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!!

[civilizeddiva]

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!

[julienew]

I love the idea of two meals a day especially when vacationing, enjoy a hearty breakfast and well-portioned dinner.

[stevetempleton]

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.

[ellesnyder]

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.

[thomasjust]

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

[rosemariefiorentino]

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.

[dizzydaydream]

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!

[lindaocean]

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.

[vikasrao]

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

[debbiesnyder]

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

[letitiaeisenmann]

God is blessing you and your husband through your teachings for your audience