Your intention to prevent insulin resistance and future diabetes is valid, but meal distribution matters as much as food choice. For most individuals, especially women in their mid-40s, having only two meals a day may not be the most supportive approach for blood sugar balance. Key guidance (Pointers): - Long gaps between meals can lead to blood sugar dips followed by spikes, which may worsen insulin sensitivity over time. - Small and frequent meals (every 3–4 hours) help maintain steady glucose levels and reduce stress on the pancreas. - For breakfast you can add something protein rich which will help improve your blood sugar levels. - Pair carbohydrates with protein and healthy fats (curd, dal, paneer, nuts, seeds) to slow glucose absorption. - Include fibre-rich fruits and vegetables and whole grains to improve insulin response. - Indulge in at least an hour of physical activity at least 5 days a week.

Check your fasting insulin and HbA1c to know if you have insulin resistance. There are no general recommendations that work. Diet should always be customised to your individual blood chemistry. You need to have balanced meals with optimum nutrients to manage blood sugar.

Hi Good morning Restricting to 2 meals a day won’t guarantee not developing IR or diabetes. Even if you are limiting your eating window, I would suggest having a separate snack time after breakfast, to eat fruits, nuts and seeds.

Good morning pls kindly take up direct consultation through app.

Insulin resistance cannot be stopped with 2 meals a day, it requires small frequent meals

Yes , eating two meals a day can be healthy for many people-if your meals are balanced. Each meal should have Protein Paneer , tofu, dal, chana, eggs, fish, chicken, curd Fiber and veggies: Sabzi, salad, leafy vegetables Good carbs : Roti , brown rice, millets, oats, quinoa Healthy fats : Nuts, seeds, little ghee , or oil

Follow low glycemic index diet that will help you better

Book a consultation on practo app for further details