If you're looking for a good way to lose body fat, the two meal a day (2MAD) eating plan may be for you. You choose any two meals of the day. This could be either lunch and dinner or breakfast and lunch. The approach I use is breakfast and "drunch" (dinner + lunch). The two meals are fairly far apart. This means a roughly 18 hour window of fasting every night. I have a small breakfast during my Bible time before heading to the gym. For drunch I'll have a large meal with plenty of satiating protein. I find this is not just great for weight loss and maintaining where I want to be, but it gives my digestive system a break and helps me feel generally more comfortable in everyday life. It's great for keeping your insulin in check and for dipping into a little ketosis to help your body with cellular cleanup. I eat breakfast at roughly 8:00 am and drunch at about 1:30 or 2:00 with usually a protein drink in between. That averages to about 2,000 calories per day, which is about a 800-1,000 calorie deficit below my maintenance calories. I find that when I eat just 2 meals a day with no snacking in between I have no trouble maintaining muscle mass.
In short, the 2MAD diet is a wonderful way to control calories and burn body fat. You burn calories in a short amount of time without having to starve yourself and without having to lose a bunch of strength. For anyone who needs a quick jump start on their fat loss then this might be for you. Or if you're already lean but you want to get to that next level of leanness pretty quickly without having to do anything crazy, this is also for you. You're going to consume food within a 6-8 hour window while indulging in the foods you enjoy. My drunch meal leaves me fully satisfied for the next several hours before I go to bed, when autophagy kicks in until about 8:00 am the next day. The caloric restriction that results from eating fewer meals I have found to be very, very easy. But whatever diet you choose, make it an approach to training and nutrition that's as easy as possible to stick with and that promotes overall health and wellbeing.
Have a great weekend!