India, March 7 -- For weight loss, one of the key essentials is a calorie deficit. It's about consuming fewer calories than the body's baseline calorie requirement and putting your body in a 'deficit' so it burns stored fat for energy, leading to weight loss. One way to ensure you are in a calorie deficit is to follow the 2MAD (2 meals a day) eating pattern.

In an Instagram video, Mike Cola, fitness, ACSM exercise physiologist, shared how to go on a two meal per day diet, along with protein shake to get into calorie deficit diet.

This two-meals-a-day diet plan follows the 16/8 intermittent fasting pattern, which means 16 hours of fasting and eating within 8-hour window. The diet plan includes only two meals through the 8 hour eating win...