In a world saturated with diverse dietary approaches, the two-meals-a-day (2MAD) diet has emerged as a popular strategy for weight loss, improved health, and simplified eating. This article explores the nuances of the 2MAD diet, examining its potential benefits, drawbacks, and providing guidance on how to implement it effectively.
Introduction to the Two-Meals-a-Day Diet
The two-meals-a-day (2MAD) diet is a type of intermittent fasting (IF) that involves eating only two meals within a specific time frame each day, which is a form of intermittent fasting (IF). This pattern is similar to traditional IF, where individuals fast for extended periods, such as 16 or more hours per day. Not all forms of 2MAD are the same, and some people may opt for a more strict approach by consuming all their daily calories in one meal. However, others may not stick to a fixed eating window but rather choose to skip one meal entirely, often breakfast.
Potential Benefits of Eating Two Meals a Day
If your goal is to lower your risk of certain health conditions, lose weight, or if your schedule just doesn’t allow you the time to prepare three square meals each day, you may wonder if eating two may be right for you. While doing so can offer a number of health benefits, it’s not for everyone, and it’s important to speak with your doctor or a registered dietitian to determine if it’s the right option for you.
Weight Loss
You can lose weight eating 2 meals a day if your total daily calorie intake is lower than your body’s energy expenditure. The 2-meals-a-day diet may be an effective approach for those who are looking to lose weight as it naturally reduces overall calorie intake by limiting the number of meals consumed. Research has suggested that intermittent fasting may be just as effective for weight loss as traditional calorie-restricted diets, if not more.
A review published in 2024 of 28 randomized controlled trials found that eating fewer meals a day, practicing time-restricted eating (TRE), and eating the majority of calories earlier in the day helped participants lose weight and improve their metabolic health.
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With eating two meals a day, you may be able to build a calorie deficit that will help you lose weight, if that is your goal. According to Mayo Clinic, a 3,500 calorie deficit equals about 1 pound in weight loss over time.
Intermittent fasting does not cause more weight loss than regular calorie restriction if total calories are matched. That said, fasting protocols similar to the 5:2 diet have shown a lot of promise in weight loss studies: A 2014 review found that modified alternate-day fasting led to a weight loss of 3-8% over the course of 3-24 weeks. In the same study, participants lost 4-7% of their waist circumference, meaning that they lost a lot of belly fat.
Expected Weight Loss
You should aim to lose approximately 0.5-1kg (1-2 lbs) per week. This is in line with the recommended safe rate of weight loss according to health experts. Those at a higher starting weight may see more significant weight loss at the beginning of their journey, while those closer to a healthy weight may experience more gradual changes. Having a higher muscle mass can also promote weight loss as muscles require more energy to maintain than fat.
Improved Metabolic Health
Intermittent fasting has demonstrated promising results in improving metabolic health markers such as insulin sensitivity, blood pressure, and cholesterol levels.
Anti-Aging Effects
Some animal studies have suggested that intermittent fasting may have anti-aging effects, which include increased lifespan and improved cognitive function (5).
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Increased Focus and Productivity
Some people who practice intermittent fasting report increased focus, alertness, and productivity.
Time and Cost Savings
Eating just two meals a day means less prep work and clean-up in the kitchen. It can also save time during the day, as you won’t need to take breaks for snacks or mealtimes. When you prepare your own meals, you can save money, time, and investment by making two meals a day instead of three. You may even find that you have greater incentive to choose healthier foods when you limit the number of times you eat every day.
If you have a busy schedule, you may find that planning meals, grocery shopping, and preparing them can take a significant amount of time and effort, especially if you’re following the Dietary Guidelines for Americans, 2020-2025 and eating in a healthy, balanced way. These guidelines advise avoiding highly processed convenience foods or those made with added sugars, saturated fats, and sodium.
Better Sleep
You may experience fewer sleep disturbances: Eating a large meal close to bedtime can disrupt sleep patterns, which can lead to poor-quality sleep (2).
Better Control Over Cravings
For some individuals, nighttime is when cravings for unhealthy snacks hit the hardest. You may have more control over cravings.
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More Energy During the Day
Eating breakfast and lunch ensures you have enough energy to fuel your day’s activities. You may feel more energetic during the day.
Simplicity
Using 2MAD as a weight-loss approach also means you don’t need to constantly think about and track what you’re eating throughout the day.
Potential Downsides and Considerations
Although there are many potential benefits of eating twice daily, not everyone agrees that it is the best strategy for health or weight loss. The AHA, for example, advises against skipping meals and instead recommends eating throughout the day. The AHA says that people who skip meals like breakfast and lunch and eat a large meal in the evening may have a higher body mass index than those who do not. In addition, research published in 2021 suggests that people who restrict calories can often get very hungry, causing them to choose high-calorie food options like pizza or soda.
Risk of Eating More High-Calorie Foods
Although there are many potential benefits of eating twice daily, not everyone agrees that it is the best strategy for health or weight loss.
The AHA, for example, advises against skipping meals and instead recommends eating throughout the day. The AHA says that people who skip meals like breakfast and lunch and eat a large meal in the evening may have a higher body mass index than those who do not.
In addition, research published in 2021 suggests that people who restrict calories can often get very hungry, causing them to choose high-calorie food options like pizza or soda.
Research Is Mixed
Ultimately, the research is mixed on whether eating smaller, more frequent meals is better than eating three square meals a day. How often and how much you eat depends on your individual needs.
Not Right for Everyone
Eating two meals a day may also not be appropriate, especially if you have a history of eating disorders or if you’re pregnant or breastfeeding, says Mayo Clinic. It may also not be right for you if you take medication for diabetes or low blood pressure due to the risk of low blood sugar, according to the International Diabetes Federation. So, it’s important to speak with your doctor or a registered dietitian first before trying it.
Diet Quality Plays a Role
The health benefits of eating two meals a day depend on what you are eating during those two meals. You’re unlikely to see health benefits from eating highly caloric, high-fat, or high-sugar meals twice a day, so it’s important to plan what you are eating for each meal if your goal is to lose weight.
Specific Conditions and Situations
Eating disorders are serious health conditions that tend to negatively impact your health. Although most people may think they’re not fatal, these conditions are severe and affect your body’s ability to get nutrition. People with diabetes must get their daily nutritional needs to maintain proper blood sugar levels. Some diet plans may not meet such nutritional needs. Medication use and meal timing must also be taken into consideration. The 2-day diet plan is not recommended for pregnant and breastfeeding women. This is because they need to eat more in order to meet their daily nutrient requirements. If you want to lose weight while breastfeeding, talk to your doctor. If you want to gain weight, this meal plan isn’t for you. While weight loss requires you to maintain a calorie deficit, weight gain requires a calorie surplus. Consuming an extra 300 to 500 calories than your body burns should ultimately result in weight gain. If you’re a bodybuilder, the two meal diet might not be for you.
How to Implement the Two-Meals-a-Day Diet Effectively
With only two meals a day, it’s essential to make each meal count in terms of nutrition.
Gradual Approach
If you’re new to intermittent fasting or have never skipped meals before, it’s best to start with a gradual approach.
Portion Control
As you’re only eating two meals a day, it’s important to be mindful of portion sizes to ensure you get enough nutrients without overeating.
Foods and Drinks During Fasting
To get the most benefits from intermittent fasting, it’s important to know what breaks your fast. Foods and drinks that are allowed during a fasting period include water, black coffee, and unsweetened tea.
Diet Diversity
The 2-meals-a-day diet doesn’t restrict specific foods or food groups, so it can accommodate various dietary preferences and restrictions.
Stay Hydrated
Drinking enough water is essential for overall health and can also help curb hunger and cravings (4).
Nutritional Value
Since you’re only getting ⅔ of the normal number of meals a day, you’ll want to make sure that they count. Even though you’re only eating two meals, it’s important to make sure they are still nutritionally valuable in every way.
Include Healthy Carbs
Carbs have always gotten a bad rap because of the fad diets that make them seem like the devil. However, you actually need carbs to survive. Starches are the “good carbs” that come from whole plant foods, like potatoes, fruits, vegetables, beans, and tree nuts. They contain important vitamins and minerals to help support your health. Starches also contain fiber which is a carb that your body can’t digest, meaning that it can foster healthy digestion and a healthy gut. Sugars are simple carbs that your body digests quickly. You don’t want to eat a lot of sugar, as you probably already know, but sugars are actually your body’s main source of energy. When you’re crafting a meal, it’s important to try to incorporate healthy carbs into each one.
Prioritize Protein
When you’re doing some chest presses or bicep curls with your Gorilla Bow, your muscles should be begging for mercy by the time you hit that final rep. However, muscle soreness and tenderness are often a byproduct, and it can hamper your ability to properly work out as often as you want. Proteins are the most important nutrient for staying in shape because they help accelerate muscle repair. If you’re just starting out with this diet plan, it can be difficult to think about what types of meals to make for each meal.
Planning Healthy Meals
Plan for healthy, satisfying meals with plenty of lean protein. Consider heart-healthy fish with vegetables. Or opt for Mediterranean or DASH (Dietary Approaches to Stop Hypertension) diet staples like whole grains with plenty of fruits and veggies instead of high-fat and sugar-sweetened foods. Ensure you are getting enough fiber and healthy fat through your two meals a day.
What to do while on the diet
For one, you should still be engaging in regular physical activity. Being in a calorie deficit will make you lose fat, but it can also make you lose muscle. Also, remember that it’s okay to snack, especially when you first get started. You also can feel free to switch up which meals you do and don’t eat on any given day. Although most people will probably fall into a routine, if you feel like eating lunch one day but not the next, that’s perfectly fine as well. Finally, make sure you’re still tending to your dietary requirements for any underlying health conditions.
Alternatives to the Two-Meals-a-Day Diet
Eating just two meals a day isn’t right for everyone, but that’s okay.
Portion Control with Three Meals
One idea is to keep eating three meals a day but cutting down on your portion size. Food portion sizes in American restaurants have nearly tripled in the last 20 years, so it’s natural that many of us tend to overeat at home.
Increase Cardio
You can also try to incorporate more cardio into your workout routines. If you mainly focus on building strength, you’re not getting your heart rate to a point where it’s burning fat.
Reduce Snacking
Lastly, you can try to cut back on snacking throughout the day.