What Is Viral 2-2-2 Health – And Is It Worth It?
The 2-2-2 has been popular on TikTok for a while now. Learn everything you need to know about the 2-2-2 diet before you try it, which focuses on diet and exercise.
The 2-2-2 Way to Lose Weight can be a great addition to your routine.
If you’re planning to lose weight, you should avoid processed foods, eat more protein, and exercise religiously. However, not every weight loss method or plan is for everyone. They can be too difficult or too time-consuming. A popular weight loss method is the 2-2-2 method. Just a few weeks ago, American weight loss coach Jenna Rizzo posted a video on TikTok about this weight loss method. She explained that in addition to her usual routine, she drinks a large bottle of water, eats vegetables and fruits, and walks every day. It seems simple and practical. But is the 2-2-2 diet really that effective?
What is the 2-2-2 diet?
The 2-2-2 diet is a simple way to lose weight by eating and doing two exercises.
Here’s how it works:
1. Two servings of fruit every day
You can eat apples, strawberries, oranges, papaya and other fruits. Fitness expert Abhi Singh Thakur says it’s beneficial to choose a variety of fruits that are rich in vitamins and minerals. A 2014 study published in the journal BMC Public Health found a link between eating more fruits and vegetables and reducing body weight and weight loss.
2. Two servings of vegetables a day
Vegetables are low in calories and high in fiber, which helps to create satiety and provide essential nutrients. You can make your plate more colorful by adding vegetables such as spinach, broccoli, carrots or green peppers to your meal.
3. Two liters of water a day
Staying hydrated is good for health and digestion and helps control appetite. Thakur recommends making a rule about drinking water before meals, which will stop you from eating until you’ve eaten half of it and not overeating. Drinking more water instead of soda or juice was linked to low long-term weight gain, according to a 2013 study published in the International Journal of Obesity.
4. Go for a walk twice a day
Walking twice a day increases physical activity, speeds up metabolism and helps burn calories. A study published in the journal Nutrients in 2022 found that both slow and fast walking reduced body fat.
Does the 2-2-2 Diet Work?
The physiological process of losing weight begins with the metabolism speeding up and breaking down fat for energy. Nutrition and fitness expert Aman Puri says that combining a low-calorie diet with exercise can lead to weight loss.
So does this mean we should only eat two fruits and vegetables and drink two liters of water throughout the day? NO. Adding fruit to the diet and drinking at least 2 liters of water will help reduce calorie intake, but its effectiveness depends on the person’s age, height, weight and weight, as well as the balance of macro and micronutrients, fluids and exercise throughout the day. Health conditions should be remembered.
But there are benefits to following this viral method. It is always beneficial to include fruits and vegetables in your diet because they are rich in fiber, antioxidants, and vitamins, and are low in calories and fat. Puri says they help us boost immunity, fight infection, and reduce inflammation due to the presence of bioactive substances.
Regardless of the calories in water, water hydrates us and gives us energy. Exercise not only helps burn calories, it is also good for heart health and helps control diabetes and high blood pressure.
In general, incorporating this method will help you improve your health by choosing healthy foods over junk food.
How long should the 2-2-2 diet last?
This “weight loss plan” does not specify micro and macro nutrients or other nutritional guidelines and should not be considered a complete meal plan. It is a transition to a regular diet, rather than a strict diet of just water and fruit. Puri said that it can therefore be incorporated into a routine for maximum results and can be followed for a long time without any significant side effects.
Who shouldn’t follow the 2-2-2?
People with limited mobility, fluid restrictions, or health conditions and dietary restrictions should always consult a physician or nutritionist before making major changes to their diet or health. Overall, this is a simple plan that anyone can follow and provides great nutritional value.
How to implement the 2-2-2 diet?
You can test it by doing the following:
- Choose a variety of fruits and vegetables each day to provide you with a variety of nutrients. Vary your diet and include two vegetables (in the form of any salad or smoothie) and two fruits at each meal.
- Plan to drink 2 litres or 8 glasses of water per day to stay hydrated.
- Walk twice a day, for at least 15 to 30 minutes each time.
The 2-2-2 method for weight loss focuses on eating healthy (heavy on fruits and vegetables), staying active, and being physically active by walking. It can help you lose weight, improve your overall health, and develop habits that are sustainable for the long term.