Another day, another buzzy weight loss strategy. But today’s lesson, the 2-2-2 method for your metabolism, actually entails multiple weight loss techniques like keto, intermittent fasting, carbohydrate-loading, and HIIT workouts, all in one.
The 2-2-2 method was created by Ian K. Smith, MD, author of The Met Flex Diet: Burn Better Fuel, Burn More Fat. It’s a version of the Met Flex Diet weight loss program presented in the book, he explains, adding that some parts of the 2-2-2 method can be found in the companion Met Flex Diet Workbook.
It's worth noting that you won't see "2-2-2" language in either the book or workbook. But, the 2-2-2 method has been discussed on some TV interviews (like this one on Today All Day) with Dr. Smith. When it comes to the Met Flex Diet, there isn't a ton of info available without purchasing or reading the book.
As for what the three “2s” represent, Dr. Smith says the first 2 is for two different types of meals: fatty meals and carb-heavy meals. The second 2 represents non-food related aspects like weekly weigh-ins and introspective journaling, while the third 2 represents exercise consisting of bodyweight and/or high intensity interval workouts.
Dr. Smith tells Women's Health that people typically burn either carbs or fat better than the other, but the 2-2-2 method will increase your metabolic flexibility to successfully burn both fats and carbs and induce weight loss.
Intrigued? Keep reading for everything you need to know about the 2-2-2 method for your metabolism and whether it actually works for weight loss.
Meet the experts: Supriya Rao, MD, is a quadruple board-certified physician in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine, a managing partner at Integrated Gastroenterology Consultants in the greater Boston area, and a clinical assistant professor of medicine at Tufts University. Erin Palinski-Wade, RD, is a Sparta, New Jersey-based registered dietitian, author of 2 Day Diabetes Diet, and creator of The Blood Sugar Fix. Kimberly Gomer, RD, is a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.
What is the 2-2-2 method for metabolism?
Since Dr. Smith says that the 2-2-2 method was derived from The Met Flex Diet, we'll explain what that entails, according to his book: The first week of the six-week plan involves 14:10 intermittent fasting (meaning you fast for 14 hours and eat during 10) and the second week switches to 5:2 intermittent fasting (meaning you have two days that week during which you consume 500 calories).
The meal plans for both weeks involve primarily carbs and protein and the book provides specific food suggestions as well as recipes.
The final four weeks have you alternating between carb-loading and high-fat keto meals, explains Dr. Smith. You'll employ the 16:8 intermittent fasting strategy (you'll have eight hours to eat and 16 to fast) in weeks three and four, the 5:2 method in week five, and the alternate day method (during which you have three 500-calorie days interspersed with "normal eating") in week six.
There isn’t necessarily a set number of calories or macros per day, but based on the meal and snack plan that Dr. Smith outlines in the book, you’ll have a sense of when and how much to eat, he says.
However, some of the meal options aren't exactly an apples to apples comparison. For example: For one of the lunches in week four, you can choose between a grilled cheese sandwich with french fries or a large salad with three cups greens and two to three tbsp dressing of your choice with optional additions of mushrooms, beets, cucumbers, rice, sunflower seeds, and basil).
Here’s a breakdown of the common terms referenced in The Met Flex Diet to help paint the picture:
Metabolic Flexibility
“Metabolic flexibility [generally] refers to the body's capacity to adapt its metabolism in response to changes in energy demand or the availability of different fuel sources, such as fats and carbohydrates,” says Erin Palinski-Wade, RD, a New Jersey-based registered dietitian, author of 2 Day Diabetes Diet, and the creator of The Blood Sugar Fix, who is not affiliated with Dr. Smith. It allows your body to efficiently switch between fuel sources to maximize energy production and energy utilization, she explains.
Keto
The ketogenic diet, also known as keto, is an eating pattern that includes high amounts of fat, low to moderate amounts of protein, and very little carbohydrates, says Palinski-Wade. The goal of the diet is to reach ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use as energy.
When this happens, you start making ketones, or organic compounds your body uses in place of the missing carbs, and your body starts burning fat for more energy, she explains.
Carb-Loading
As the name implies, carb-loading is the nutritional strategy of loading up on carbohydrates, says Supriya Rao, MD, a quadruple board-certified physician in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine, who is not affiliated with Dr. Smith. This diet is usually used by endurance athletes to maximize the storage of glycogen in your muscles, which then serves as a crucial energy source during prolonged physical exertion or periods of fasting, adds Palinski-Wade.
Intermittent Fasting
Intermittent fasting is a type of eating plan that alternates between periods of eating and fasting. During the eating windows you can technically eat what you want, but can only consume water, tea, and coffee during the fasting period. The exact duration of each window depends on which variation of the diet you follow.
Is there anything else to consider if you try the 2-2-2 method?
Dr. Smith says three types of exercise (aerobic exercise like walking, strength training, and high-intensity interval training (HIIT)) each effect the body in different ways and are all integrated into the six-week program.
A more expansive workout regime is outlined in The Met Flex Diet Diet book, but Dr. Smith says your workouts will coincide with your meals and eating pattern for the day.
Lastly, for accountability purposes, the 2-2-2 method encourages you to journal your daily mindset and chart your weekly progress. Dr. Smith said on Today All Day that those in his group who journaled every day lost 25 percent more weight than those who did not. You’re also supposed to weigh yourself on the same scale once a week at the same place and time, while wearing the same or no clothes, to accurately track your progress. (Note that the journaling and weight aspects of the method are included in the workbook, not the book.)
Does the 2-2-2 method for metabolism really work?
Some of the individual components of the plan could help with weight loss efforts, such as journaling, weekly weigh-ins, HIIT workouts, and intermittent fasting, but whether they work collectively as prescribed by Dr. Smith over the long-term is unproven.
The 2-2-2 method has the potential to work, but there have not been any large-scale clinical studies to determine its effect on weight loss or overall health, notes Palinski-Wade. “Although anecdotal evidence and individual experiences may suggest positive outcomes, this method may not work for everyone and may only lead to short-term weight loss and not improved long-term outcomes,” she explains. “This plan may promote some metabolic flexibility, which could be helpful for those struggling with a weight loss plateau, however this strategy of meal plans may be complicated and overwhelming to some individuals and hard to stick with long-term.”
Dr. Rao shares a similar sentiment saying the 2-2-2 method has the potential to work for weight loss, but it’s pretty dependent on the person. “I can’t recommend a blanket diet because weight loss is individualized, but I focus on lifestyle changes with my patients first and foremost and believe the key to weight loss is not restriction, but rather the integration of nutrient-dense foods,” she explains.
Her suggestion? Load up on fruits and veggies which are rich in fiber, vitamins, and minerals. “Plant foods are nutrient-dense and lower in energy compared with processed foods, which can support your weight loss journey because you can actually eat more and have a lower caloric intake,” she adds. She also recommends that anyone trying to lose weight do so alongside their medical practitioner and, if needed, a dietitian or nutritionist and even a personal trainer.
Potential Downsides Of The 2-2-2 Method For Metabolism
For one, the 2-2-2 method may not be sustainable, says Kimberly Gomer, RD, a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome who is not affiliated with Dr. Smith. Like with any short-term plan, you may lose weight during the initial six-week program, but weight regain is possible, she explains.
The plan may also feel overwhelming since it seems to involve a lot of weekly and daily change (i.e., the IF methods change regularly as do the workouts and meal/snack suggestions) without sustainable lifestyle changes to support your (longer than six weeks) weight loss journey, adds Palinski-Wade.
If you have a history of disordered eating habits, any plan that incorporates keto and intermittent fasting given their restrictive natures is not a fit for you, says Palinski-Wade. The 2-2-2 method could potentially also be problematic if you struggle with binge eating or overeating since it cycles through patterns of calorie restriction and carb-loading, adds Gomer.
Additionally, Palinski-Wade would not recommend the 2-2-2 method for those with diabetes or insulin resistance, says Palinski-Wade. Since the diet consists of intermittent fasting, carb-loading, and keto meals, it can cause dangerous hypoglycemic episodes if your blood sugar levels drop too low, she explains.
Bottom line: Any diet that prioritizes portion control and exercise has the potential to boost weight loss efforts, says Gomer. However, the 2-2-2 method may not be for everyone and should be considered with caution and physician guidance.
Andi Breitowich
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
