If you are planning to lose weight, you will have to stay away from ultra-processed food, eat more protein, and workout religiously. But not all the weight loss methods or plans work out for everybody. They may be too challenging or time consuming. One weight loss method that has been trending is the 2-2-2 method. Just a few weeks ago, Jenna Rizzo, a US-based weight-loss coach, started a TikTok video about this method to shed extra pounds. She shared that apart from following her regular routine, everyday she drinks big bottles of water, eats vegetables, and fruits, and goes for walks. Seems to be easy and practical. But is the 2-2-2 weight loss method really effective?

What is the 2-2-2 weight loss method?

The 2-2-2 weight loss method is a simple approach for losing weight by consuming food and exercising in volumes of two.

Here’s how it works:

1. Two fruits daily

You can eat fruits such as apples, berries, oranges, and papaya. It’s beneficial to choose a variety of fruits rich in vitamins, and minerals, says fitness expert Abhi Singh Thakur. During a 2014 study published in the BMC Public Health journal, a link was found between a higher intake of fruits and vegetables, and lower body weight and reduced weight gain.

2. Two vegetables daily

Vegetables are low in calories and high in fiber, aiding in feeling full and providing essential nutrients. You can make your plate colourful by adding vegetables like spinach, broccoli, carrots, or bell peppers to your diet.

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3. Two liters of water daily

Staying hydrated supports overall health, and digestion, and can help control appetite. You can make a rule of drinking water before meals which will make you half full and save you from overeating, suggests Thakur. Drinking more water in place of sugar-sweetened beverages or fruit juices was associated with lower long-term weight gain, as per a 2013 study published in the International Journal of Obesity.

4. Two walks daily

Taking two walks daily promotes physical activity, boosts metabolism, and contributes to burning calories. During research published in the Nutrients journal in 2022, it was found that total body fat was lost through walking at slow as well as fast speeds.

Is the 2-2-2 weight loss method effective?

The physiological process of weight loss starts with the breakdown of fat cells for energy when the metabolism increases. Consuming a calorie-deficit diet in combination with exercise leads to a reduction in weight, says nutrition and fitness expert Aman Puri.

But does it mean we have to consume only two servings of fruits and vegetables along with two litres of water in the entire day? No. The fact is that at least two portions of fruits and vegetables should be added to your daily diet along with sufficient water. Adding fruits to your diet and drinking at least 2 litres of water may help reduce the calorie intake, but effectiveness comes with equal distribution of macro and micronutrients, fluids and exercise throughout the day, and the individual’s age, height, weight and health conditions also need to be kept in mind.

Still, there are benefits of following this viral method. Including fruits and vegetables in one’s diet is always beneficial since these are loaded with fibres, antioxidants, and vitamins, with fewer calories and fat. These help us enhance our immunity, fight infection, and reduce inflammation due to the presence of bioactive compounds, says Puri.

Water hydrates us and keeps us energised even though it has zero calories. Exercising not only helps burn calories, but also benefits heart health and helps manage blood sugar and blood pressure.

Overall, including this method may be beneficial in improving your dietary eating habits by choosing healthy over junk foods.

How long should you follow the 2-2-2 weight loss method?

This “weight loss method” does not specify any micro and macronutrients or any other nutritional guidance, so it should not be considered a full dietary plan. It is a modification to a routine diet and not a restricted one that involves consuming only water and fruits. So, it can be incorporated into anyone’s daily routine for maximum benefits and can be followed for a longer duration without any major drawbacks, says Puri.

Who should avoid the 2-2-2 weight loss method?

People who have mobility issues, fluid restrictions or those with chronic medical problems and dietary restrictions should always consult a doctor or nutritionist before making any drastic changes in their diet or fitness routine. Overall, it is a simple plan and can be followed by anybody along with a balanced nutritious diet.

How to follow the 2-2-2 method for weight loss?

You can give it a shot by doing the following –

• Choose a variety of colourful fruits and vegetables each day to ensure a wide range of nutrients. Just replace your junk meals and add two servings of vegetables in any form of salad or smoothie along with two fruit servings during any meal.
• Aim to drink two liters or 8 cups of water daily to stay hydrated.
• Walk two times daily, each lasting at least 15 to 30 minutes.

The 2-2-2 method for weight loss focuses on consuming nutrient-dense fruits and vegetables, staying hydrated, and increasing physical activity through walking. You can potentially achieve weight loss, and also improve overall health, and develop sustainable habits for the long term.