What is the ‘2-2-2 method’ to lose weight?

Numerous diets, hacks, exercises, and tricks promise weight loss. One among them is the viral 2-2-2 method; a dietary approach that involves consuming food and exercising in volumes of two. “This method is beneficial in terms of providing hydration to the body along with a balanced diet. Participants are encouraged to consume fruits, vegetables, and water in portions of two (2 fruits and 2 vegetables and 2 litres of water, and 2 walks a day),” said Dr Krishnamohan. Y, bariatric and GI surgeon CARE Hospitals Banjara Hills.

Veena V, dietician, Aster Whitefield Hospital, Bangalore added that since it is extremely essential to keep oneself hydrated, the method requires people to drink two bottles of water each day. “This has two big advantages. One has more energy, and their hunger gets managed better. Similarly eating double portions of fruits and vegetables daily are for necessary nutrients, fibre and antioxidants that can promote good health and help control weight gain. Adding two walks ensures sufficient physical activity and improves heart function and mood while also burning calories,” said Veena.

How can you implement it in your diet?

The diet can be implemented into one’s daily life by replacing unhealthy snacks with healthier substitutes and carrying water bottles. “Planning meals to accommodate two fruits and two vegetables every day such as by drinking smoothies and eating salads, allows a sense of independence and control to one’s weight loss journey. The 2-2-2 method is, therefore, a way of weight loss that also promotes nutrition and hydration,” mentioned Dr Krishnamohan.

However, there are drawbacks associated with this method as well. According to Veena, it does not offer comprehensive dietary guidance needed for successful weight reduction. “It does not take into account overall diet quality such as total calorie intake monitoring, macronutrient distribution, or portion sizes. Furthermore, it neglects dietary restrictions and personal health concerns. Dietary demands are based on age, sex, physical activity, and metabolism rate, thus customised diets are preferable in the long run,” stressed Veena.

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Should you try it?

The simplicity of this method is “appealing” because it can work as an initial step to improve eating habits and lifestyle. however it might not be enough for significant weight loss or other health-related problems. “In order to have a better sustainable weight lose, the 2-2-2 method should be combined with a balanced diet, personalised nutrition plans and different kinds of physical activities,” said Veena.

A dietitian or a nutritionist can customise a plan according to his/her specific needs and requirements ensuring that he/she gets an all-round approach to managing his/her weight effectively.

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