The 2MAD Diet: The Best Strategy to Get Lean and Enjoy Life

Are you tired of struggling to find time to prepare healthy meals throughout the day?

Step away from obsessive dieting and say hello to the 2MAD Diet.

This diet stands for “two meals a day”. It’s an incredibly effective strategy for weight loss and fat burning! In this article, I will tell you about the 2MAD diet. I’ll explain what’s good and bad about it and give tips on how to get the best results.

Don’t spend another minute slaving away in your kitchen trying to lose weight.

It’s nice to eat a lot of food when you go out with friends and not have to worry about feeling tired or when you will eat next.

If any of this sounds interesting to you, let’s jump into the article.

What is 2MAD?

2MAD is a diet plan where you only eat two meals each day. You can choose when and what to eat.

This diet helps you make healthy choices. Eat foods that have vitamins and minerals, like fruits, vegetables, and whole grains. Avoid unhealthy snacks like chips, candy, and soda.

The 2MAD diet also promotes healthy meal sizes, which can help you feel fuller for longer.

It has gained increasing popularity with the rise of people practicing intermittent fasting.

That is going to be the focus of this article and the approach that I have found to be the most sustainable.

Best Practices for 2MAD

Intermittent Fasting

I recommend practicing intermittent fasting while on the 2MAD diet.

Intermittent fasting is a way of eating that helps people stay organized and focused. You skip breakfast and only eat at certain times of the day instead of snacking all the time. This is especially helpful for people who work long hours or own businesses.

Eat your first meal later in the day and eat dinner around 6-7 o’clock like usual. Stay hydrated and active in the morning to keep your mind off of food.

Strength Training

2MAD followers should incorporate daily exercise and heavy lifting into their routines.

Strength training can help you lose fat and build muscle. It can also help you stay motivated with your diet and make you feel more energetic during the day.

This can be helpful if you do it along with intermittent fasting.

Meal Planning

One of the biggest tools and tricks when following this diet is meal planning.

Meal planning can help you follow your 2MAD diet. Plan what you will eat ahead of time. Buy the food you need for that meal. Measure out how much of each food you will eat at each meal.

It can help you keep track of what you are eating. You can get creative with your meals and still eat healthy food that tastes good.

Pros and Cons of 2MAD

Pros

Sustainable Approach

One of the main pros of the 2MAD diet is that it encourages a sustainable approach to weight loss and maintaining your physique.

2MAD lets people eat their favourite foods and still lose weight, helping them get the body they want.

Most people do not wish to eat small meals consistently throughout the day. Most individuals in Western culture work long days at work and have families to raise, which makes eating all the time a burden.

Reduces Cravings

2MAD encourages mindful eating as individuals have limited time and space in which to consume their two meals each day.

This can help people become more aware of what they’re consuming and reduce mindless snacking throughout the day. For those who find it hard to resist unhealthy cravings, this diet offers a powerful solution.

When you go to break your fast and eat your first meal, your body will literally crave healthy foods like Greek yogurt, fruit, and carrots.

Regulates Appetite

2MAD can help you eat less. It does this with intermittent fasting, which allows you to eat fewer calories than usual each day.

A study from 2019 found that eating at certain times and controlling when you eat can help you stop feeling hungry. It also helps your body burn fat.

Lower BMI

A 2017 study by Adventist Health investigated the dietary habits of 50,660 men participating in the group study. They examined variables such as the number of meals they ate per day, the length of the overnight fast, the consumption of breakfast, and the timing of the largest meal.

They found that eating one or two meals daily was associated with a relatively lower BMI than eating three. More than three meals per day (adding snacks) resulted in an increase in BMI.

Cons

While 2MAD may have some benefits, there are also some downsides to consider before starting this diet.

Meal Timing

One downside is that meal timing can be difficult for some people, as they may not be used to eating their last meal so early in the evening. Having the last meal around 7 p.m. may be too early for those who are used to eating closer to their bedtime.

Less Frequent Meals

Those who enjoy eating breakfast and then snacking frequently throughout the day may find it hard to stick to only two meals.

This may be because frequent snacking helps keep their energy levels up.

May Not Be Suitable For Athletes

2MAD may not be suitable for those who are physically active and require more energy on a daily basis, especially athletes, due to the lack of calorie consumption that 2MAD entails.

For athletes, it’s essential to consume regular meals throughout the day in order to maintain their bodies by providing sufficient nourishment and aiding with recovery. After all, these high-performing individuals expend far more calories than most people.

My Experience With This Diet Plan

I discovered 2MAD and intermittent fasting back in 2011, and I have been following a variation of this diet strategy ever since.

I have found it to be an incredibly effective way to achieve very low body fat and maintain that condition year-round.

The reason for this is that eating small meals throughout the day makes you ravenous. It’s teasing your body. While having self-discipline can be helpful, it’s still easy to overeat and go over your calorie count.

Eating two full meals per day while fasting the rest of the time makes it easier to consume a healthy amount of calories and maintain an ideal weight.

I recommend eating one meal in the early afternoon and another in the evening, about 6 hours apart. An example of this could be between 1 p.m. and 7 p.m. This first meal isn’t too long of a fast upon waking, and the second meal has plenty of time to digest before bed.

While 2MAD can be a great way to lose weight and achieve low body fat, it’s not ideal for bulking.

Eating two meals per day and fasting throughout the morning may not provide enough calories or nutrients to support muscle growth. This is because you only have a small window of around six hours to consume all of your food.

Hardgainers know how difficult it can be to get in sufficient calories. However, from my experience, I’ve found that breaking your fast a bit earlier than normal and having a light snack like a protein shake or some eggs after dinner can solve this issue. This is assuming your two main meals are rather large in size.

Conclusion

I hope this article has helped you understand what 2MAD is and how it can help you achieve your health and fitness goals.

Remember, the key to any diet or exercise plan is consistency and determination.

The 2MAD diet may not be easy to follow at first, but allow up to two weeks to let your body adapt to this eating style.

Have questions or want to share your experience following the 2MAD diet? Leave me a comment below!