The key to weight loss is simple—maintaining a calorie deficit. But with multiple meals throughout the day, sticking to that deficit can be more challenging than it seems.
Luckily, Youtuber and Myprotein ambassador Aseel Soueid has a proven method to make the process easier.
In his latest video, Aseel shares how eating just two meals a day can lead to extreme weight loss. Let’s dive in.
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Why Two Meals a Day?
Aseel explains that in the past 7-8 years, whenever he's had the goal of losing fat quickly and achieving a leaner look and stronger muscle definition, his two-meals-per-day strategy has consistently worked for him.
While at first two meals a day may sound unappealing, the trainer explains that the method has many benefits including spending less time thinking about and cooking meals and providing the opportunity to eat more freely when socializing, while still maintaining a calorie deficit and shredding body fat.
Morning Routine
Aseel recommends beginning your day with plenty of water and a natural zero-calorie caffeine source, like black coffee. The trainer explains that while black coffee may take some getting used to, once you do adjust, the beverage can be quite enjoyable. Aside from waking you up, coffee also curbs hunger, which really helps with sticking to a two-meal plan.
Aseel elaborates that drinking lots of water along with black coffee in the morning does an excellent job of suppressing appetite, allowing you to skip breakfast, for those who are looking to save their calories for later in the day.
The logic behind the program is eating less frequent meals but more food at once. The trainer points out that this strategy works well for many people, especially those who don't naturally feel hungry in the morning.
Aseel notes that you don't have to use this method every single day of the week—simply try it as often as you find it helpful for adhering to your calorie deficit.
Meal #1
Aseel typically eats his first meal of the day at around 12-1 PM. For the first meal, the ambassador focuses on getting in as much protein as possible. He cooks up two eggs with some of his favourite veggies: zucchini, spinach, and mushrooms. Additionally, he has two servings of protein-packed oats.
Meal #1 Calories + Macros
Calories: 749
Protein: 77g
Carbs: 65g
Fat: 25g
Aseel explains that he aims to consume 30-35% of his total calorie intake for the day during meal #1, leaving the majority of calories for meal #2.
This is ideal if you're planning to go out with friends or to a social event where you want to feel less restricted with your calories while still reaching your fitness goals.
After his first meal, Aseel completes his workout and then has a quick protein shake with Impact Whey protein to help ensure he hits his protein goals for the day (180-200 grams).
Meal #2
For his second and last meal of the day, Aseel goes out to sushi with friends. He orders one sushi roll and a plate of chicken teriyaki.
Meal #2 Calories + Macros
Calories: 1,129
Protein: 54g
Carbs: 154g
Fat: 32g
To finish off his day, Aseel makes one more protein shake with Impact Whey protein.
Total Calories + Macros of the Day
Calories: 2,188
Protein: 182g
Carbs: 226g
Fat: 62g
By implementing his two-meals-per-day strategy, the ambassador successfully stuck to his calorie deficit and hit his macros. He emphasizes that rather than being a daily practice, this strategy should be considered another helpful tool for weight loss and building muscle mass to use whenever you need it.
Aseel elaborates that each day is different and that while on some days you'll be able to eat five clean meals a day, on others you won't have the time or opportunity to do so.
On busy days or days that involve socializing, the two-meals-per-day strategy is a great one to have in your back pocket to stay consistent on that calorie deficit and aligned with your goals.
Take Home Message
There you have it—if you're looking for another method you can use to drop pounds quickly, give the two-meals-per-day plan a try. Remember to always do what feels right for you and prioritize your health above all else. You got this.
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A Rutgers University Honors graduate, Jamie grew up on the Jersey shore and double majored in Comparative Literature and Anthropology in college. Jamie is an experienced writer in the health and wellness, biotech, and eCommerce fields. She loves writing with a purpose and has even written for the Department of Justice.
Jamie became drawn to exercise during her time in university and began to notice the physical and mental benefits of moving your body daily. Today, Jamie enjoys Pilates, light weight training, and going on long walks in nature daily.
Jamie is also passionate about eating right and prioritizing gut health and immunity. She is always trying the next innovation in health and wellness. When she’s not writing articles, Jamie enjoys reading, playing guitar, and finding dogs to play with.
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