What is The Best Meal Schedule For Weight Loss?

meal plans that can help with weight loss

Written by Megan Ayala. Last Updated: February 22, 2021

Losing weight is a dream for most people but it demands a healthy meal schedule.

If you are not eating the right way and/or doing things as you go, it might not work out well. This is a real concern and it is one that is common among the masses.

To avoid a situation such as this, you are going to want to find the most effective meal schedule for weight loss right now.

Based on research in the weight loss industry by scientists and dietitians, more and more people are learning about intermittent fasting [1]. There are several ways of following this type of meal setup but it is more about the fundamentals that make it great.

Here is a look at what intermittent fasting is all about.

What is Intermittent Fasting?

Intermittent fasting refers to eating during a specific period during the day (i.e. 8-10 hour window). You have to eat all of your day’s calories during this window and then abstain from eating for the rest of the 14-16 hours depending on the plan you’re following.

This is a straightforward way to lose weight and research has gone into this to better understand what makes it a powerful weight loss solution.

Research states intermittent fasting is a far better way to diet than simply cutting calories because it optimizes how the body’s digestive functions [2].

  • 8 Hour Eating Period (12 PM to 8 PM)

While it is wonderful to think about intermittent fasting, you are going to wonder what this actually entails when it is time to start creating a meal schedule.

In general, you are going to have to focus on an eight-hour period (12 PM to 8 PM).

This is when you are going to eat all of your meals for that day and this will continue for the rest of the week.

Breakdown of meals includes:

  • Breakfast/Brunch – 12 PM
  • Lunch – 3 PM
  • Snack – 5 PM
  • Dinner – 7 PM

After a while, you are going to get the hang of this routine.

Please note, the above meal schedule is just an example of how you can break things down. The goal is to ensure you are still getting all of your nutrients and eating the right number of calories to shed weight.

As long as you do this, intermittent fasting is going to optimize how well you shed fat during the course of your weight loss period.

This is a great lifestyle change and one that tends to work well for all types of people. It is all about eating the right way and making sure you are getting all of your nutrients in.

Reported Benefits of Intermittent Fasting

  • Helps Lose or Maintain Weight

Weight loss is one of the biggest ordeals people deal with when it comes to their health.

You have to make sure to regulate your weight and ensure you are as healthy as possible. To do this, you can make use of intermittent fasting because it will regulate how much food is going into your body during a 24-hour cycle.

Just having the ability to control yourself in this manner is helpful. It teaches you discipline and that goes a long way when you are trying to shed fat.

RELATED READING: Best Diet for Fast Weight Loss 

  • Reduces Excessive Eating

One of the more common issues people deal with has to do with excessive eating.

They start eating too much because they eat at any time of the day. This is a serious issue when you are not eating the right way and/or not counting calories.

If you are binging on snacks all the time and don’t care about eating within a schedule, you will gain weight quickly. It is natural and it happens to most people that get loose with what they are eating.

By following this type of meal schedule, you are going to have a much better chance of controlling how you deal with things.

  • Reduces Stress on the Digestive System

The digestive system is just like any other part of the body and can start to break down if you are not careful.

This is why those who eat as they please end up with serious digestive issues including IBS. You have to take the time to focus on your digestive health just like any other part of staying healthy.

This is a diet option where you can quickly start to control things for the better when it comes to the amount of stress being put on your digestive system.

  • Improved Mental Clarity

A lot of people state they see a change in how they focus during the day due to this meal schedule.

It has to do with the body tuning itself to focus on other things rather than digesting food all the time. You are also going to be in a more focused state that helps with concentration.

The reason for this has to do with an increase in discipline across the board in your life. You will start to follow the schedule and it will become easier to reel things back in when you start overeating.

This mental clarity is a real win for those in school and/or going to work each day.

RELATED READING: Is DoFasting Worth the Money?

  • Increased Fat Burning

Most people think about losing weight on the scale but is that all you want?

It is more about looking good and feeling even better. Yes, losing a few pounds on the scale is a win but that is not what you are going to crave inside.

You are going to want to kick it to the next level and start burning some of that excess fat that is around the thighs, stomach, and/or other parts of the body.

To do this, you are going to require a solution such as this one where you are in a state of burning fat throughout the resting period of the schedule.

This is when your body gets the chance to start cutting through the fat and maximizing your caloric intake.

  • Reduced Inflammation

Inflammation is noted as being a serious concern for those who are working out all the time and/or starting to deal with the signs of aging.

Whatever the reason may be, it is important to make sure you are tackling this inflammation head-on and that doesn’t mean using medication. Instead, you want to take a look at intermittent fasting as a way to reel things in.

The reason intermittent fasting works so well has to do with the body focusing more on the rest of its recovery rather than just digesting food all the time. If all of the energy is being placed on digesting food, the body will always stay in a state of inflammation.

This is why more and more people are starting to lean towards a meal schedule such as this one.

It reduces inflammation and makes it easier to see an improvement in your quality of life.

Final Thoughts

The right meal schedule for weight loss is always going to be the one that works best for your body.

Intermittent fasting is a powerful weight loss technique that optimizes your digestive system making it easier to shed excess fat.

Remember, the body is a complex system and one that has to be optimized for greater performance. This is where intermittent fasting may push you to the next level whether you are looking to lose a few pounds or a lot.

If you’ve consulted with your doctor and are interested in intermittent fasting, you could try starting with the meal schedule shown in this guide and appreciate the benefits that come along with this type of setup.

That said, IF isn’t for everyone and is guaranteed to help everyone lose weight – find the right meal plan that fits your health needs and personal preferences, whether that be intermittent fasting or something else.


  1. https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-201806291415
  2. https://www.webmd.com/diet/news/20191226/intermittent-fasting-diet-could-boost-your-health
  3. https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting#TOC_TITLE_HDR_2