Is it really recommended to eat every two hours? Experts answer

“So while eating every two hours may work for some individuals who are metabolically stable, it will work against people who have problems with digestion, have gut dysbiosis, have hyperinsulinism, or those who are pre-diabetic,” she said.

Mukerjee added that it is also not suitable for those who are insulin resistant, physically inactive, or those with any kind of metabolic syndrome. “Eating food very very frequently will lead to an exaggerated insulin response which will make you gain weight,” she said.

 

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Agreeing, Dr Mahesh Gupta, senior consultant – medical gastroenterology, Dharamshila Narayana Superspeciality Hospital, Delhi said that eating every two hours is not a strict requirement for everyone. “It depends on individual preferences, lifestyle, and health goals. Some people may find it helpful for weight management or maintaining steady energy levels, while others may prefer larger, less frequent meals,” he said.

While it can be beneficial for individuals with a fast metabolism, athletes, or those who need to gain weight, people with slower metabolism or specific medical conditions like certain gastrointestinal disorders may find it challenging to digest frequent meals. “Additionally, individuals with specific dietary restrictions or eating disorders should be cautious about this approach,” he said.

This is because it can lead to excessive calorie intake and promote weight gain, Dr Gupta said. “Frequent snacking can also contribute to dental issues, especially if sugary or acidic foods are consumed. Moreover, it may disrupt natural hunger cues, making it difficult to recognise true hunger and satiety signals,” the expert added.

Ankita Ghoshal Bisht, dietician in charge, Primus Super Speciality Hospital concurred that people with gastrointestinal disorders, such as irritable bowel syndrome (IBS), may find that frequent eating exacerbates their symptoms. “Additionally, individuals with specific dietary plans, like ketogenic diets that focus on high fat and low carbohydrate intake, may not align with the idea of eating every two hours.”

As such, she highlighted the importance of maintaining a balanced and nutritious diet even when eating more frequently. “If someone consistently consumes excessive calories or relies on unhealthy snacks and processed foods, it can contribute to weight gain, nutrient deficiencies, and an increased risk of chronic diseases,” Bisht said.

When considering eating every two hours, it is crucial to keep the following in mind, according to the nutritionist.

*Portion control: Even if you’re eating more frequently, it’s important to maintain appropriate portion sizes to avoid overeating.
*Nutritional balance: Aim for a well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
*Food quality: Choose nutrient-dense foods that provide essential vitamins, minerals, and other beneficial compounds. Avoid relying on processed or sugary snacks.
*Individual needs: Listen to your body’s hunger and fullness cues. Eating every two hours should not be a rigid rule but rather a flexible approach that adapts to your personal needs and preferences.
*Consult a healthcare professional: If you have specific dietary concerns or medical conditions, it’s advisable to consult a registered dietitian or healthcare professional who can provide personalised advice based on your individual circumstances.

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