Could a 2-Day Diet Work for You?

Could dieting for only two days a week be more effective than watching calories every day? That’s the findings of a recent study from the Genesis Prevention Center in South Manchester, England. Researchers placed 115 study participants on one of three diets: a 1,500-calorie-a-day Mediterranean diet; a 650-calorie, low-carbohydrate diet for two days a week; and an “ad lib” low-carb diet with unlimited fats and protein for two days a week.

After four months, those on the daily Mediterranean plan lost about 5 pounds. But here’s the big news: people following either 2-day diet dropped 9 pounds. (An adaptation of this groundbreaking research has since been developed into a new book, The 2-Day Diet: The Easiest Weight-Loss Plan Ever!)

The study was done in women with a family history of breast cancer. But the results easily apply to men, too, says nutritionist Michael Roussell, Ph.D., author of The Six Pillars of Nutrition: A Simple Diet Solution for Permanent Weight Loss, Better Health, and a Longer Life.

If you are looking to lose weight, Roussell calls it an attractive and practical plan. ”Many people find it hard to limit what they eat every day, but if you only have to do it two days a week, it’s easier to stick to,” he says.

More from MensHealth.com: 9 Dessert Recipes for Weight Loss

Plus, on the two days you are dieting, keeping calories low improves weight-loss results. “Severely restricting calories stimulates your body’s fight-or -flight response and release hormones like epinephrine that encourage fat cells to release fat.” While your metabolism can slow if you eat too few calories—you may have heard it called “starvation mode”—two days isn’t long enough to do this, Roussell explains.

Interested in trying a two-day diet? Pick any two days of the week and eat 1,000 to 1,100 calories, keeping carbs to a minimum. “Limiting carbs causes your body to release less insulin, so you burn fat for fuel,” Roussell explains. On these two days eat green veggies and berries as your main carb source. For the other five days eat your regular meals—which are still generally healthy, right? A more comprehensive version of this concept is detailed in the The 2-Day Diet (Amazon.com; $9.99)—including the science behind the program, a jump-start phase, a twice-a-week workout regimen, and detailed eating plans optimized for both "On" and "Off" days.

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