Last Saturday, I woke up and didn’t feel like making or eating breakfast. I usually have scrambled eggs every morning. I beat two or three eggs and cooked them in butter (or lamb fat). I’ve been doing this almost every morning for more than a year.
Rather than making and eating eggs, I decided to let it go and see when I felt hungry. It turns out that I didn’t feel the need to eat until about lunchtime. On Sunday morning, I woke up and asked myself, “Do I feel hungry and need to eat?” In my head, I answered, “No.”
I’ve been content cooking and eating two meals daily for the last week.
I’ve always adhered to the adage that breakfast is the most important meal of the day, believing it would set me up for the day. I was so firm that I would wake an hour earlier to make breakfast if I had an early morning flight. I believed that it was best to ensure I had breakfast in my belly.
I don’t think this approach would have been possible before I restarted a low-carbohydrate diet. I feel sated after protein and fat, and I know if I indulge in a meal with a significant carbohydrate load, I won’t be satisfied.
For the last week, I’ve been eating meat. It’s either beef or lamb. One day, I ate a fillet of salmon.
Will I continue this? I don’t know. If I feel hungry, I will cook and eat.
What are the advantages of eating two meals a day in the context of a low-carbohydrate diet?
In recent years, the popularity of low-carbohydrate diets has risen, driven by claims of weight loss, metabolic health, and overall well-being. While traditional meal patterns often revolve around three meals a day, there is an emerging trend for reducing this to just two meals. In the context of a low-carbohydrate diet, this approach offers some advantages, ranging from metabolic flexibility to convenience.
Metabolic Flexibility
Metabolic flexibility is the ability to switch between burning carbohydrates and fats for energy. By consuming two meals a day, especially with a low-carbohydrate diet, metabolic flexibility ensues. With reduced carbohydrate intake, the body relies more on fat oxidation for energy, which can improve insulin sensitivity. This dietary pattern also encourages the utilisation of stored fat.
Improved Appetite Regulation
Eating two meals a day can lead to better appetite control. Low-carbohydrate diets are often associated with increased satiety due to their higher protein and fat content. When meals are balanced and nutrient-dense, individuals are less likely to experience frequent hunger and cravings. This can help to reduce caloric intake. Longer periods between meals may positively influence hormones such as ghrelin and leptin, which have roles in hunger and fullness signals.
Simplified Meal Planning and Preparation
One of the practical benefits of eating two meals a day is the simplification of meal planning and preparation. Reducing the number of meals can save time and effort. It allows for more focus on creating meals without the constant need to snack or prepare multiple dishes throughout the day.
Potential for Improved Digestive Health
Frequent meals and snacks place a burden on the digestive system, leading to bloating, indigestion, and irregular bowel movements. By consolidating food intake into two main meals, the digestive system is given adequate time to rest and recover between meals. This can contribute to digestive efficiency. Moreover, low-carbohydrate diets emphasise whole, unprocessed foods, which are gut-friendly and less likely to cause digestive distress.
Better Blood Sugar Control
Maintaining stable blood sugar levels is a key goal. Eating two meals a day can help to achieve this by reducing the frequency of blood sugar peaks and troughs associated with more frequent eating. Lower carbohydrate intake minimises the need for insulin, and longer periods of fasting between meals contribute to blood sugar regulation.
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