Are you looking to lose weight and improve your health through intermittent fasting? If so, the 2MAD intermittent fasting diet plan may be worth considering – and that’s because the 2MAD diet plan is a flexible, sustainable approach to fasting that may be easier to stick to than more restrictive fasting plans.
In this post, So What IF? with Jen will address the following:
- What is Intermittent Fasting?
- Benefits of Intermittent Fasting
- What is OMAD Intermittent Fasting?
- What is 2MAD Intermittent Fasting?
- What are the 2MAD Intermittent Fasting Pros and Cons?
- Tips on How to Get the Best Results with 2MAD
- My Personal Experience with 2MAD Intermittent Fasting
What is Intermittent Fasting?
Intermittent fasting is an eating pattern where you switch between times of feasting and times of fasting, or not eating. Instead of eating all day long, you have specific times when you enjoy your meals, giving your body a chance to rest and recharge.
There are many methods and different ways to do intermittent fasting, which is what makes fasting so flexible. Whether you choose to practice alternate-day fasting, OMAD, the Warrior Diet or 2MAD (which we’ll talk about in this post), intermittent fasting offers an impressive list of benefits.
Benefits of Fasting
Intermittent fasting offers a bunch of awesome benefits that can enhance one’s life. Firstly, it aids in weight loss by promoting fat burning and reducing overall calorie intake, resulting in a leaner and healthier body composition. Additionally, intermittent fasting can improve metabolic health conditions by regulating blood sugar levels and improving insulin sensitivity, which may lower the risk of type 2 diabetes. Moreover, this eating pattern supports heart health by reducing inflammation, improving blood pressure, and lowering cholesterol levels.
Beyond the physical benefits, intermittent fasting also boasts various health benefits related to cognitive function. Fasting has the potential to improve focus, and promote mental clarity. Overall, intermittent fasting is a versatile approach to wellness, offering a range of advantages for those seeking improved overall health.
What is the OMAD Intermittent Fasting Method?
Before we jump in and talk about 2MAD intermittent fasting, we need to discuss what OMAD is. This type of intermittent fasting is called the OMAD method and it stands for ONE-MEAL-A-DAY. It generally involves fasting all day, then eating one large meal a day and possibly a snack and/or a healthy dessert within a 1-4 hour period. This allows your body to tap into stored body fat for energy, helping you lose body weight.
What is 2MAD Intermittent Fasting?
OMAD and 2MAD are similar approaches to time-restricted eating, however, instead of OMAD or just eating one meal a day, the term “2MAD” stands for “Two Meals a Day.”
The 2MAD form of intermittent fasting allows for two main (sometimes fairly large) meals, instead of the traditional three meals a day within the eating window. Since intermittent fasting is flexible, the two main meals can either be breakfast and lunch or you may start with lunch being your first meal of the day, followed by dinner several hours later as your second meal.
This type of intermittent fasting schedule can also be referred to as the 16:8 or the 18:6 method. The 16:8 meal plan method refers to fasting for 16 hours each day and squeezing all of your calories for the day into the remaining eight hours. Additionally, the 18:6 fasting method consists of an 18 hour fasting window and a 6 hour feeding window. Both the 16:8 and 18:6 may be referred to as 2MAD because realistically one could fit two meals into a 6 hour or an 8 hour time period.
What are the 2MAD Pros and Cons?
Of course, there are both potential pros and cons of the 2MAD (Two Meals a Day) intermittent fasting approach. Let’s take a closer look at a few of them.
PROS:
- SIMPLICITY and FLEXIBILITY: Having to only worry about two main meals each day certainly simplifies meal planning and prep. Additionally, this approach allows for greater flexibility in scheduling meals and fasting periods.
- APPETITE CONTROL and SATIETY: Enjoying larger portion sizes and meals can help individuals feel more satiated and satisfied throughout the day.
- IMPROVED DIGESTION: Having a longer fasting period between meals may help support better digestion and nutrient absorption.
- WEIGHT LOSS: By eating fewer calories and reducing the number of meals consumed, individuals have the potential to experience fat loss and body composition improvement.
CONS:
- POTENTIAL OVEREATING – POSSIBLE WEIGHT GAIN: Consuming two fairly big meals may lead to overeating, negating the calorie deficit needed for weight loss.
- HUNGER: Some people may experience increased hunger between meals. However, this, as well as other uncomfortable side effects, usually improve after the initial adjustment period.
- SOCIAL LIMITATIONS: Eating only two meals a day may present challenges in social situations where food is often shared with friends and family members.
- ENERGY LEVELS: Some people may experience fluctuations in energy levels, especially if they struggle to consume enough calories or adequate nutrients in just two meals.
TIPS – How to Get the Best 2MAD Results
If you’re trying 2MAD intermittent fasting to lose weight and improve your health, there are a few key things you can do to get the absolute best results.
FIRST, focus on healthy foods. Be sure to choose two nutritious, balanced meals during your eating window. It’s so important that your healthy meals are packed with FRESH FRUITS, fiber-rich VEGGIES, HEALTHY FATS, and plenty of LEAN PROTEINS.
SECOND, stay hydrated by drinking plenty of “CLEAN” intermittent fasting drinks like water, unsweetened tea, or black coffee (that won’t break your fast) during your fasting periods. Staying hydrated can help curb hunger and keep your energy up.
THIRD, try to be active every day, even if it’s just a short walk with your dog. Exercise, especially STRENGTH TRAINING, is a great way to help you burn extra calories, boost your metabolism, and enhance your overall mood. And, if you’re up for it, try exercising in the fasted state for potentially even better results.
FINALLY, be patient and consistent. It may take some time for your body to adjust to the fasting schedule, but if you stick with it, you’ll start seeing great results. Here are 20 ways to help you stay motivated during your intermittent fasting journey.
Hey – if you want 20+ more INTERMITTENT FASTING HACKS to help you sail through your “IF” journey, you can check them our RIGHT HERE. With these easy peasy tips, you’ll be cruising through your 2MAD journey like a champ.
My Experience with 2MAD Intermittent Fasting?
At 45 years old, I was introduced to intermittent fasting in early 2021 and then went on to successfully lose 46 pounds in 4 months. I fell in love with the “IF” lifestyle and have easily been able to maintain my weight loss for over 3 years now primarily using the OMAD intermittent fasting pattern and 2MAD intermittent fasting methods.
It’s essential to consider various factors like individual preferences, lifestyle and family needs, and overall health and weight loss goals when deciding what fasting approach or approaches are best for you.
Since 2021, I have tried MANY different fasting methods and approaches and through much trial and error, I found a very effective hybrid approach that works very well for me. During the work week (Monday through Friday) I almost always adhere to the OMAD plan (because I LOVE IT SO MUCH) with a 18-21 hour daily fasting window. On the weekends, I typically follow the 2MAD intermittent fasting diet plan with only 16-18 hours of daily fasting. This plan works great for me because it mixes things up, keeps my body guessing and my metabolism humming.
Hey, I’d love to help you reach your intermittent fasting goals – If you’re ready, YOU CAN CHECK OUT MY 3 WEEK INTERMITTENT FASTING JUMPSTART PLAN RIGHT HERE!
I’m 2MAD that it’s THE END (lol)!
Well, we’ve made it to the end. So, if you’re finally ready to take your weight loss and health to the next level, the 2MAD intermittent fasting diet plan could be the perfect fit for YOU.
With the right plan and a little consistency, you’ll be shedding pounds, boosting energy, and feeling your absolute best in no time. Get started on your 2MAD intermittent fasting journey today!
And, as always, have a BLESSED and BEAUTIFUL DAY!
