Is it normal to skip lunch every day?
Personal trainer: That's why it's better to lose weight with two meals a day
Max LoweryMax Lowery was a stockbroker in London for four years. He lived a life of chronic sleep deprivation and heavy drinking before becoming a health guru.
He left the banking world and went on trips to South America, where he happened to discover so-called intermittent fasting.
While hiking a lot in Brazil, he changed his eating habits. "I was trying to save time and money, so I started eating a meal or a meal and a half a day," he told Business Insider.
He discovered local buffet restaurants known as "Kilogramas" which, as the name suggests, sell homemade food by the kilo.
“Some of them were actually quite expensive, but I found one where you could eat as much as you wanted for a set price. So I made it a habit to only eat one huge meal a day around 6 or 7 p.m. I felt great. "
Upon his return to London, Lowery relapsed into his old habit of eating three meals a day. "I started to feel really sluggish, thinking about my next meal, and my body fat percentage went up from seven percent to twelve percent," he explained.
He began studying intermittent fasting more extensively and found that he was following a long version of it. Without knowing it, he had trained his body to be self-sufficient and to work in fat-burning mode.
That was four years ago. Today, Lowery is a 27-year-old personal trainer and health coach who wrote a book about his own intermittent fasting weight loss plan called "The 2 Meal Day".
Fasting has nothing to do with starvation
The requirement of "2 Meal Day" is that you only have two meals a day - either breakfast and lunch or lunch and dinner. This introduces a 16-hour fasting period, which allows you to get your body to be “fat-adjusted”. This means burning stored body fat for energy instead of depending on sugar in food for energy boosts.
“It's not just about skipping a meal,” explains Lowery. "It's about spending as much time fasting as possible."
The health benefits of fasting are scientifically recognized and are said to include weight loss, muscle maintenance, reduced cholesterol, lower blood pressure, and higher endorphin and energy levels.
According to Lowery, if you stick to his plan, not only will he help you lose weight, have more energy, and stop depending on caffeine or sugar, but you'll also be less hungry.
“When you are properly attuned to your body, you can understand what hunger really feels like. It's something that happens every 16 to 24 hours, not every four, ”he said. "The western world hardly spends time in fasting mode, at most an hour or two."
"It is really useful to be in this state, your body is starting to cleanse and heal."
Sticking to a routine is important
He said that in the beginning, it's important to build a routine of skipping the same meal each day and sticking to it. "Once you've started burning fat for energy, you can start mixing here and there to accommodate lifestyle changes if you need to," he explained.
Around 80 percent of his clients prefer to forego breakfast rather than dinner. "For most people, it is more practical and socially easier to skip breakfast."
Lowery usually has his first meal around 3 p.m., but sometimes later. “It all depends on what is going on. One day when I work out, I'm much hungrier. The rest of the days I eat a lot less and that's the way it should be. "
In a world where we have been taught that breakfast is the most sacred meal of the day, he may find it difficult to sell his fasting plan.
However, Lowery said, "There are a lot of studies to suggest that we don't tolerate morning eating as well, which means that increases in blood sugar levels will affect you more."
"Not only that, cortisol is higher in the morning," he continued. "The combination of glucose (sugar from food) and cortisol in the bloodstream can trigger insulin resistance."
Your body will stop feeling deficiency
The 2 Meal Day was christened "the new 5: 2" - a popular diet in which you eat normally five days a week and reduce your calorie intake to 600 on two "fasting" days.
But Lowery says the two diets are completely different.
"With 5: 2, you only limit yourself to two days a week and you also count calories on both days - you don't do both with 2 Meal Day," he explained.
“With this plan you do it every day so that the body adapts and eventually stops feeling deficiency. For these reasons, about 30 percent of people who do 5: 2 feel restricted compared to only about 10 percent who do 2 Meal Day. "
Much of his initial research on fasting methods was done on male strength forums, but he now wants to bring the concept into the mainstream.
"I'm trying to take something that's niche and built with men and make it more accessible," he said.
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For health tips, food inspiration, or just to get a glimpse of his lifestyle, you can follow Lowery on Instagram at @ max.lowery. Translated by Stefanie Kemmner
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