will you lose weight if you only eat 2 meals a day?
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For many people that try 2 Meal Day, their overall goal is to lose weight and transform their physique. Intermittent Fasting retrains your body to burn stored body fat for energy which makes it an incredibly effective long-term solution to the common struggles of losing weight and becoming lean.
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Assuming your caloric intake is at, or lower than, the level to maintain your weight, you can lose one to two pounds per week by going to the gym every day.
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It's a simple premise, but if you can take in less calories than you burn off, you'll lose weight. For example, if you burn 2,000 calories a day, try to eat a 1,500–1,800 calorie/day diet (500–600/meal). It's very reasonable.
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Aside from gaining or losing weight, eating only one meal a day can have dangerous health consequences. Consuming large, infrequent meals taxes the body's metabolic system. It promotes high blood cholesterol levels and insulin resistance. High cholesterol is closely linked to heart disease and high blood pressure.
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Watching portion sizes is key. On the other hand, decreasing your calorie intake too much can be counterproductive. Studies on very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly slow down metabolism (5, 6, 7).
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During the 8-week period of eating within a 4-hour window, participants lost 4.4 pounds (2 kg) of body fat while maintaining their lean mass. By contrast, they lost no weight or fat while eating three meals per day.
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In fact, research shows that you may lose up to 2 pounds (0.9 kg) each day of a 24- to 72-hour water fast ( 7 ). Unfortunately, a lot of the weight you lose may come from water, carbs, and even muscle mass.
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It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism.
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Weight-loss shakes also work-in the short-term. "People who use these portion-controlled foods to replace two meals per day can lose about 50 percent more weight than those who don't," Delahanty says. This is because the shakes provide fewer calories than what someone would normally consume at a meal.
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Many people find that eating smaller amounts of food four to six times a day, instead of eating two or three big meals, meets their energy needs and keeps them from getting too hungry. It also helps keep blood sugar from going too high after a big meal.
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EATING a bowl of cereal twice a day can lead to significant and sustained weight loss, research has found. A study has revealed that having cereal for breakfast and lunch, then a normal evening meal, can help the overweight and obese shed the pounds.
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Research has shown that both low-calorie (1,200–1,500 calories per day) and very low-calorie (500 calories per day) diets using liquid meal replacements can be effective for weight loss.
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For those two days, you eat 2 small meals of 250 calories each for women and 300 calories each for men. As critics correctly point out, there are no studies testing the 5:2 diet itself, but there are plenty of studies on the benefits of intermittent fasting.
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How It Works. On this eating plan, you will prepare and drink two smoothies a day as meal replacements. Your third meal is up to you, but for the best results it should be lower in calories.
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The Bottom Line The SlimFast Diet can be an effective weight loss method that works by replacing two of your meals per day with a meal replacement. It's high in protein and low in calories, and studies have shown it to be effective at promoting short-term weight loss. However, there are some downsides to the diet.
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Decreasing your overall calories by 500 to 1,000 calories per day will turn into a weight loss rate of one to two pounds a week. Focus on nutrition, not calories.
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“The food you choose matters.” That may be why other studies show that breakfast does help with weight loss. In fact, more than 75% of people who lose more than 30 pounds and keep it off eat the morning meal every single day.