Do you want to lose weight, gain muscle, or maintain your weight, and do you often encounter conflicting information on how to achieve it? On the internet, you will find plenty of advice on how many times a day you should eat, which foods to choose, and how often. One popular recommendation is to eat every 2 hours. You may have read somewhere that for weight loss or maintenance, it is important to eat at specific time intervals. But is that really the case?
Every person is different
First, it is advisable to set a goal, whether you want to lose weight, gain muscle, or maintain your weight. Based on that, you can create a meal plan, or you may prefer eating according to your body’s signals, based on hunger—that is, intuitively. Every person is different, and their body has different needs. Strictly dividing meals every 2 hours may not be the most ideal or sustainable way of eating for everyone.
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Metabolism
Another important point is your metabolism and physical activity. Metabolism is influenced by how often you eat and which foods you choose. For people with a slow metabolism, eating every 2 hours may not be entirely comfortable. As for people with a fast metabolism, who are often athletes or individuals needing to gain weight, eating more frequently suits them, even at 2-hour intervals. According to some studies, a person should eat every 3–4 hours. This is a very general interval during which most people digest all their food and the body begins to send hunger signals.
Stick to main meals
A good piece of advice is to stick to 3 main meals. That means not skipping breakfast, lunch, and dinner. Whether you have snacks between main meals is entirely up to you and your eating habits. Your diet should be varied and balanced. It should contain all the important components, namely complex carbohydrates, proteins, and fats. Of course, do not forget the essential vitamins, fiber, and other nutrients according to your body’s needs.
Consider physical activity
Design your meal plan according to your physical activity. If you are very physically active, remember to add more carbohydrates and proteins. You can also eat more frequently, but it does not have to be specifically every 2 hours. Rather, follow your sense of hunger and, above all, ensure that your meals contain the necessary components.
So, what is important?
Sticking to hourly intervals between meals is neither an ideal nor a sustainable method. This approach may suit only certain individuals. The main thing is the composition of your meal, whether it provides you with all the necessary nutrients and if you feel good after eating. Follow your body’s signals; listen to it. Based on your goals and physical needs, create a meal plan or eat intuitively according to your sense of hunger.
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