Two meals and a snack
Breakfast plus one main meal, with a small low-sugar snack between them
Breakfast stays, one of lunch or dinner goes, and a snack under 100 calories covers the gap. The case for it is arithmetic more than metabolic: dropping a meal takes several hundred calories out of the day without much of a hunger fight, and one rule is easier to hold to than a calorie count. It is aimed at people who gain weight easily. Anyone already lean, or older and at a normal weight, is usually pointed back to three meals. The pattern fits inside a twelve-hour eating window without any extra effort.
Who backs it
Sorted by strength of stance
- Valter LongoDoes it
Biogerontologist · The Longevity Diet
Weekdays run breakfast, no lunch, a few almonds, then dinner. Dropping the middle meal costs about 500 calories, he says, without much hunger or a slowing metabolism.
Source: TODAY: Diet and exercise habits of a longevity expert who wants to live to 120
Aimed at the same thing
Other entries filed under longevity or energy.
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Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 41 of 54 stacks: 36 do it, 3 recommend it, 2 have discussed it - ProtocolFREE, no cost
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
Backed by 21 of 54 stacks: 13 do it, 0 recommend it, 8 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 54 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
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High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 6 of 54 stacks: 5 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 4 of 54 stacks: 4 do it, 0 recommend it, 0 have discussed it
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