December 27

Why 3 Meals a Day May Be 1 Meal TOO Many


Whether you are recovering from a binge, getting back on track after the holidays, or simply looking for a weight loss edge, reducing your food intake to two meals a day is an effective strategy. (Surprisingly, you may also enjoy it!) This video shows you how breaking away from the three-meal-a-day mindset can help you reach your weight loss goal.

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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting:
5 Tricks for Controlling Hunger While Fasting:
The Elimination Trifecta: 3 Foods That Make You Sick & Fat:
How to Make Weight Loss Easier after Menopause:

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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.


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  • I like to have my biggest meal of the day around 3pm. Have coffee in the morning and afternoon to keep me going and a light meal around 6pm.

  • Why 4 or 5 meals might be better than 2 or 3 meals. When the next CME hits, or the micronova, the thin will die pretty quickly.

  • I feel so much better eating wholefoods and cutting out the sugar, carbs processed foods that I didn’t know was full of bad stuff. It costs more,but finding sales is way better. Thank you. Happy holidays.

  • same routine : at 6 pm Meat with 3 eggs omelette with veggies included cooked in olivd oil and one whole wheat roti
    After gym bowl of nuts with pea protein 🙂 i am now 79 kg with a lot of health benefits the only thing i lost is loose clothes 😀Secondly , two meals a day is more sustainable and easy to adopt for life. I am on 20:4 with two meals a day one heavy meals including 1200 calories and one small meals 300-400 calories.

  • Dr. Becky – Would you recommend this way of eating for post menopausal weight gain? No matter what I do, I cannot lose a pound. I am not a fan of keto. With all the mixed information on the web, its so frustrating. Thank you very much I really appreciate your knowledge!

  • I agree on this, but it all depends on what your meals 2/3 meals are. You can cut carbs on one meal and eat a few the next.

  • Good morning, was wondering if whipping cream in my morning coffee would effect intermittent fasting? Blessings and thanks!

  • I generally eat one meal a day (OMAD). It is a very good way to stay healthy and save time for me. My biomarkers are optimum.

    Thank you for helping so many people, Doctor.

    Happy new year.

  • What has surprised me after holidays is how my set point/inertia is now working for me, not against me. My whole life, until four years ago, I found that the slightest error would send me veering of course. Now, after a day of indulgent eating nothing bad happens. I look forward to getting back to my unprocessed foods and only eating twice, I don’t gain weight, I don’t feel bad. I even look forward to doing it again(in 6 or 8 or 12 months!).

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