If you want to switch up your diet, we’re here to share a regimen called the “2-2-2” method for weight loss. It’s essentially a combination of healthy eating habits, fasting, and vigorous exercise. As with any weight-loss routine, this particular one may not be for everyone. However, we chatted with a registered dietitian to learn everything there is to know about it and are here to share the details.

Read on to learn the details about the 2-2-2 method for weight loss, and then chat with your healthcare professional to see if this game plan is right for you.

What is the 2-2-2 method all about?

intermittent fasting concept, alarm clock on dinner plate

The 2-2-2 method brings together keto, intermittent fasting, carb loading, and high-intensity interval training (HIIT).

“The theory is to increase your metabolic flexibility to successfully burn both fats and carbs to lose weight,” explains Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and certified specialist in sports dietetics who sits on our Medical Expert Board. “It alternates between two types of meals: fatty meals and carb-heavy meals, two non-food related tactics like weekly weigh-ins and journaling, and two HIIT-style workouts.”

People Swear by the ‘3-2-1’ Method for a Slim Waist: ‘Changed My Life’

How is the 2-2-2 method beneficial for weight loss?

fitness woman measuring waist on scale, concept of at-home workouts to get lean

Although there have not been studies to connect this particular diet plan to weight loss, there is research that backs up each component. For instance, according to a study published in BMJ Open Sport & Exercise Medicine, performing HIIT workouts can lead to weight loss and increased cardiorespiratory fitness. Another study revealed that the keto diet substantially decreased body mass index (BMI) and body weight among the participants.

I Did Intermittent Fasting for 10 Years & Learned It Can Seriously Boost Fat Loss

“[The 2-2-2 method] may promote some metabolic flexibility and help some individuals bust through weight loss plateaus, but this is a difficult plan to follow,” Goodson points out. “From a registered dietitian’s point of view, it does not provide balanced nutrition, making it less sustainable than other calorie-controlled diets with less extreme measures.”

25 Best Keto Foods for Weight Loss

Here are the steps if you’d like to give the 2-2-2 method a try:

keto diet concept

Goodson shares the six-week rundown of the 2-2-2 diet:

Week 1: Intermittent fasting, which should be a 14-hour fast, and then eating within a 10-hour timeframe. Your meals should be primarily proteins and carbs.

Week 2: Intermittent fasting by way of the 5:2 style. This means limiting your calories to 500 on two days of the week; the other days, you can eat as normal, but limiting meals to mostly proteins and carbs.

Weeks 3-4: Traditional intermittent fasting, which is fasting for 16 hours and eating within an eight-hour window. Alternate between high-fat keto meals and carb-loading meals.

Weeks 5-6: Intermittent fasting by way of the 5:2 style. This means limiting your calories to 500 on two days of the week; the other days, you can eat as normal. Alternate between high-fat keto meals and carb-loading meals.

10 Best Keto Recipes for Weight Loss

That’s your six-week plan! There are a few additional points to keep in mind:

“There are no set macronutrient or calorie recommendations for meals,” explains Goodson. “The workouts consist of three types: aerobic exercise like walking, strength training, and high-intensity interval training (HIIT workouts).”

What to consider before trying the 2-2-2 method:

doctor speaking with female patient in exam room setting

As with any extreme diet where calories are drastically restricted, it’s crucial to discuss your plan with your physician or a registered dietitian. The reason?

“The high-carb meals then very low-carb meals have the ability to cause blood sugar spikes and drops leaving people hypoglycemic, which can lead to fatigue, dizziness, headaches, and more,” Goodson warns. “Plus, high-intensity exercise, like HIIT training, requires carbohydrates as a source of fuel. Not consuming enough could leave an individual feeling faint during this type of exercise.”

Alexa Mellardo

Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
You May Also Like

Is Black Coffee and Banana the Ultimate Pre-Workout Snack?

Highlights: Black coffee boosts alertness and fat burning Bananas provide…

Popeyes Just Launched a $6.99 Meal—Here's What's Included

Following in the steps of several rival fast-food chains, Popeyes is trying…

11 Ways To Strengthen Your Abs During Your Walking Workout

No doubt you’ve heard about the amazing benefits of walking every day.…

6 Best Gentle Workouts to Sculpt a Stronger Body as You Age

As you age, staying active and maintaining a strong, healthy body becomes…