For effective weight loss, maintaining a calorie deficit is crucial. This involves consuming fewer calories than the body's fundamental energy needs, thereby prompting the body to utilize stored fat for energy, which results in weight loss. One effective method to achieve a calorie deficit is by adopting the 2MAD (two meals a day) eating pattern.

In a recent Instagram video, Mike Cola, a fitness expert and ACSM exercise physiologist, demonstrated how to implement a two-meal-per-day diet, complemented by a protein shake, to facilitate entering a calorie deficit.

Breakdown for 2MAD

This diet plan, which consists of two meals per day, adheres to the 16/8 intermittent fasting model. This approach entails a fasting period of 16 hours, followed by an 8-hour window for eating. During this eating window, individuals are encouraged to consume only two meals, supplemented by a protein shake in between. Both meals must be rich in protein to fulfil daily protein requirements.

Mike stated, “I recommend that you fast for 16 hours each day. Upon waking, you may have green tea, black coffee, or any zero-calorie beverages. It is important to drink plenty of water to maintain hydration. You should break your fast at 10:00 AM, focusing on protein intake. Consider having three or four scrambled eggs, an avocado, and some fruit. Your protein shake should be consumed around 1:00 to 2:00 PM.”

For dinner, he advised that meals should be completed before 6:00 PM. Mike recommended incorporating animal protein along with a variety of coloured vegetables to ensure a diverse intake of vitamins, minerals, and nutrients.

Celebrity who has two meals per day

This two meals-a-day (2MAD) strategy creates a calorie deficit and curtails snacking between meals. It allows the body to digest food more effectively without the complications associated with overeating, facilitating the burning of stored fat. This method is recognized as a sustainable approach to maintaining a calorie deficit.

Katrina Kaif also adheres to this two-meals-a-day regimen, emphasizing homemade dishes. This plan prioritizes quality over quantity, ensuring that each of the two daily meals is rich in essential nutrients.

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