How often and when is the best time to eat?

If you are just about to start this diet or been doing it for awhile and struggling with your eating windows, don't know when is the best time and how many times a day to eat, let me help you a little bit.

No one size fits all on any diet

On the ketogenic diet, you may choose an option to fast on the daily basis, or couple of times a week. It is up to you. It's not necessary to fast, but suggested for a better gut health, metabolism and brain function benefits as well. Please read more about that in my previous blog "Fasting"!

Most of the nutritionists and experts suggesting to have 2 or 3 full meals a day. Of course if you feel to follow OMAD (one meal a day), because you believe suits you the best, go ahead.

But eating more than once a day will give your body a proper time to digest and build energy, not to mention no hunger throughout the 24 hour period.

Snacking is not suggested either, but it is acceptable occasionally.

I mean, who doesn't want a treat sometimes?

When to eat the 3 meals?

For optimal health, it's the best time to consume most of your calories earlier the day. Breakfast should be large, lunch modest and small dinner.

If you work during the day ( let's say 9-5), suggested time for breakfast is 7-9 in the morning.

Lunch time should be about 4-5 hours after breakfast (in this case it's 11-1) and dinner would be before sunset, around 4-6 in the evening.

I know, not everybody's schedule the same, bur the most important thing is to try to be consistent and have your proper meals each time.

If you have a different working schedule, like me (I work from 4 am-12 pm, 5 days a week), I have to adjust my eating windows according my days.

So my days look like this:

I wake up at 2 am

Breakfast at 4-6 am

Lunch at 11 am-12:30 pm

Nap time (approx. 2 hours) at 2-3 pm

Dinner at 5-6:30 pm

Sleep at 9-9:30 pm

As you can see, my schedule is completely different, than most of the people's, but this is what I've chosen.

When to eat 2 meals a day?

The idea of eating 2 meals a day will give you the benefits of intermittent fasting, for better and faster weight loss results. You still have to monitor your food intake, but most likely will work rapidly. The best foods to eat, would be higher in healthy fats, enough protein and nutritious. It will get you into calorie deficit, make you feel more satisfied and limiting overeating throughout the day.

The time frames between 2 meals a day can vary. Either way you choose, may work for you.

Long:

It is a method to eat only breakfast and dinner. The period of time between meals can be up to 8-10 hours.

Early:

This is an option to eat your 2 meals earlier and possibly skip dinner. Your eating window should finish around 4 pm. It will give you more time to fast.

Short:

This will give you an option to have up to 6 hours between your 2 meals a day. If you eat lunch at noon and have dinner at 6 pm, you will be fasting for 18 hours that day and will boost your fat burning, because in the fasting time, your body will react and use stored energy.

Bottom line is, whether you choose OMAD, 2 or 3 times eating a day, first, measure your needs and ability to do so. Consult with your primary care doctor or nutritionist if it's necessary.