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3 Meals a day for Weight loss

Dt. Anusha Bharadwaj

2 Min Read

Fast Check Fact Checked

Eating three meals a day is nothing new. Humans have been eating three meals a day for generations. In the past, meal timing has been dictated by our culture and traditions, our environment, our work schedules, sunrise, and sunset.

Today, things have changed. We now have access to a wide range of food, any time of the day. As a consequence, some of us have eliminated the three meals and replaced them with frequent meals all day.

3 meals a day concept

The 3 meals a day concept involves eating 3 meals: breakfast, lunch, and supper. The average person eats 3 meals a day, but some choose to eat about 6 small meals throughout the day.

The basic principle of weight loss is reducing your calorie intake while increasing your calorie expenditure to create a calorie deficit situation. This principle applies regardless of the weight loss method or diet. This means that if you eat small frequent meals consisting of calorie-dense foods and don’t exercise, it is unlikely that you will lose weight. You may even gain some weight instead.

Is eating 3 meals a day good for weight loss?

Eating 3 meals a day can help you lose weight if done right. If you eat 3 satisfying meals a day, you are likely to eat fewer calories. It is also relatively easy to plan your meals and track your calorie intake.

The most important factors when it comes to meal planning for weight loss are calorie amount and meal quality. All 3 meals should be balanced, satiating, and filled with essential nutrients.

When you are eating 3 meals, you will likely eat fewer calories. We often think we can eat the same number of calories spread throughout the day. In truth, the more often you reach for food, and the more eating situations you put yourself in, the more calories you will eat.

Eating 3 meals a day helps you to be mindful of your food. Mindful eating has been pivotal in weight loss. When you snack between meals, it’s easier to be mindless about it, distracted, and end up gaining more weight.

3 meals help you to make healthier food choices. Snack foods are notorious for being unhealthy. While you can find healthy snacks, you are more likely to eat unhealthy junk foods when you want to snack.

When you adapt to the three-meal-a-day diet, you will need to plan your meals ahead of time. When you have a meal plan, you will not have to worry about what food to eat and when to go grocery shopping as you will have already worked out the details. Doing this will help reduce decision fatigue and stress.

Eating the 3 main meals – breakfast, lunch, and dinner is a daily norm. When it comes to weight loss, observing your daily calorie allowance and eating high-quality, nutrient-dense meals is more important. That said while following the 3 meals a day diet no snacks, ensure you properly plan your meals, eat nutrient-dense foods and drink plenty of water.

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Written by

Dt. Anusha Bharadwaj

Dt. Anusha Bharadwaj, B.Sc., M.Sc. Clinical dietetics and Applied Nutrition, is well equipped with the clinical knowledge of nutrition in diabetes, hypertension, pregnancy and lactation and gastrointestinal diseases.

3 Meals a day for Weight loss

3 meals a day concept

Is eating 3 meals a day good for weight loss?

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