In the quest for effective and manageable weight loss methods, the 2-2-2 method has recently gained popularity on social media.
This approach promises a balanced and sustainable way to shed kilograms without extreme restrictions.
How does it work?
The 2-2-2 method is a simple, easy-to-follow dietary plan that revolves around the numbers 2-2-2. Here is how it breaks down:
- 2 days of exercise: Engage in physical activity at least twice a week. This can be any form of exercise you enjoy, such as walking, jogging, cycling, or strength training.
- 2 litres of water: Aim to drink at least two litres of water every day. Staying hydrated is crucial for overall health and can help control hunger and improve metabolism.
- 2 meals at home: Prepare and eat at least two meals at home each day. Home-cooked meals are generally healthier and allow you to control ingredients and portion sizes.
Trying out the trend, a women’s weight-loss coach Jenna Rizzo recently took to TikTok and wrote: “Losing weight would be a lot easier if your body was addicted to fitness, and I got one little trick that will help you do that.”
“If you follow this method for just three weeks, I promise you your body’s gonna feel so good, you’re just gonna wanna continue,” Rizzo declared to her followers.
Originally created by a well-known American physician, television host, and author of the book titled Met Flex Diet – Burn Better Fuel, Burn More Fat. Ian K. Smith, the 2-2-2 method is described as a version of the Met Flex Diet weight loss program.
In an interview with “Women’s Health”, Smith said the three ‘2s’ represent different types of meals (fatty and carb-heavy), two non-food-related aspects (weekly weigh-ins and introspective journalling), and two types of exercises (bodyweight and/or HIIT workouts).
He said that the method increases the body’s metabolic flexibility to successfully burn both fats and carbs, further inducing weight loss.
“Going by the method, the first week in the six-week plan involves 14:10 intermittent fasting and 5:2 intermittent fasting in the second week. The final four weeks will have one alternating between carb-loading and high-fat keto meals”, Smith added.
While the method has many benefits, experts note that it is essential to be aware of its limitations like lack of specific nutritional guidance as the method doesn’t provide detailed advice on what to eat, which could be challenging for those who need more structure in their diet, and limited exercise recommendations as exercising only twice a week might not be sufficient for everyone, especially those with specific fitness goals or health conditions.