I accidentally discovered that "skipping two meals every other day" makes the weight drop super fast!
Many people try various methods to lose weight, such as replacing meals with fruits or cutting out staple foods entirely. These are extreme and unscientific approaches that can lead to muscle loss and nutritional deficiencies. Once normal eating resumes, the weight often comes back quickly.
On the journey of weight loss, I took many wrong turns before discovering a surprisingly effective method for dropping weight quickly—“skipping two meals every other day.” The speed of weight loss was faster than I ever expected.
So how does this method work?
Generally, “skipping two meals every other day” follows a two-day cycle. On the first day, you eat three regular meals, keeping a balance of about 30% protein (meat) and 70% vegetables, along with a fist-sized portion of carbs (such as rice or noodles). Throughout the day, drink plenty of water to curb hunger and avoid snacks or late-night eating.
On the second day, you eat only one meal (for example, a piece of chicken breast, a portion of whole grains, and some vegetables), and skip the other two meals—say, just eat lunch and skip breakfast and dinner. The total calorie intake for this day should be around 500–600 kcal.
This weight loss method is also known as alternate-day intermittent fasting, which means skipping two meals every other day. It helps the body burn stored glycogen and fat for energy. Compared to long-term starvation or extreme dieting, this method is easier to stick with and can effectively lead to weight loss.
When practicing alternate-day intermittent fasting, you’ll often feel very hungry and crave food. At this point, it's important to acknowledge the hunger, even embrace it, rather than give in to eating.
The sensation of hunger is actually a sign that your body is burning fat. If you can resist the urge to eat and instead drink warm water or go for a jog, you’ll further promote fat breakdown.
This method is especially suitable for people who usually consume a lot of greasy, heavy foods without restraint—leading to an overburdened digestive system and gradual weight gain.
By following an alternate-day fasting plan, you'll experience hunger, but moderate hunger allows your digestive system to rest, increases insulin sensitivity, and stimulates fat metabolism.
Weight Loss Effects of Skipping Two Meals Every Other Day:
When you first start intermittent fasting, you may notice a rapid drop in weight (1–3 kg). This initial weight loss is mainly due to water loss and the elimination of food waste from the digestive tract, rather than pure fat loss.
After fasting for 16–20 hours, the body’s insulin levels decrease, which helps switch the body into “fat-burning mode”—this is especially effective for targeting visceral fat around the waist and abdomen.
For example, if your normal daily intake is 1,800 calories, and you only eat one meal (around 600 calories) every other day, you’ll reduce your weekly calorie intake by about 4,200 calories, which equals roughly 0.6 kg of fat loss per week.
