2 Day Diet


The 2 Day Diet is a weight loss plan that promises dramatic results when dieters practice 2 consecutive days of dieting during the week.

The remaining 5 days of the week involve following a Mediterranean style diet.

Author, Dr. Michelle Harvie and Professor Tony Howell developed this plan after clinical testing revealed that their patients lost more weight and kept it off with this approach.

2 Day Diet Basics

The Two Day Diet was born from the data collected while Dr. Harvie was working with women who had or were at risk for breast cancer.

Between 1995 and 2005 she placed her patients on an overall reduced calorie diet and although some women were successful, 80% gained the weight back after 6 months.

It wasn’t until she researched and implemented the concepts of intermittent dieting was she able to help the majority of her patients achieve lasting weight loss, which in turn, reduced their risk of breast cancer by 25 to 40 percent.

The 2 Low Carb Days

Since only two consecutive days of dieting each week are required, dieters won’t feel deprived and will be more likely to stick with the plan.

  • For 2 days each week dieters will follow a high protein, low carb meal plan.
  • Unlike other similar diets, there is no fasting involved.
  • Calories are low enough to encourage weight loss without dieters feeling hungry.
  • The 2 Day Diet meal plan delivers complete nutrition.
  • No more than 50g of carbs are permitted each day.

You should not attempt The 2-Day Diet if you are a child, a teenager, pregnant, breast-feeding, suffering from depression, or have an eating disorder.

The 5 Day Mediterranean Diet

While technically dieters are free to eat whatever they want on the 5 unrestricted days, Dr. Harvie believes that research has revealed that the Mediterranean diet is the gold standard when it comes to food choices that are heart healthy, weight reducing, and cancer preventing.

A Mediterranean diet is centered around fresh vegetables and fruit, lean protein, and healthy fats such as olive oil.  The book includes meal planners and recipes in order to assist dieters in eating within the guidelines of the Mediterranean diet.

Foods Recommended

Vegetables, fruit (limited on 2 day diet days), lean protein, low-fat dairy, whole grains (limited on 2 day diet days), eggs, nuts.

Sample Meal Plan

The following meal plan would be for a woman during one of the two “dieting” days.


2 eggs cooked with 2 teaspoons olive oil
2 strips lean bacon


2 tablespoons cottage cheese


1 ½ ounces canned tuna with 1 teaspoon mayo
1 cereal bowlful of lettuce
7 cherry tomatoes


1 medium peach


Stir fry

2 teaspoons olive oil
1 oz. skinless chicken breast
1 handful snow peas
½ large zucchini
8 scallions
Garlic and soy sauce to taste

Two Day Diet Says to Move More

A whole chapter of the 2 Day Diet is devoted to the importance of exercise. Dieters may need to reduce activity on the restrictive days, but walking and weight training are recommended as ways to move more and build muscle.

What are the Diet’s Costs?

The 2 Day Diet, complete with diet plans, meal plans, food lists, weight loss tools, and recipes is available for $15.00.

Available from Amazon →

Interview with Dr. Harvie and Professor Tony Howell


  • Is backed by research.
  • Helps dieters avoid deprivation.
  • Recommends healthy foods.
  • Doesn’t advocate starvation.
  • Developed by health professionals.
  • Recognizes the importance of exercise.


  • Some may overeat on unrestricted days.
  • Some may find the Two Day Diet food charts confusing.
  • Doesn’t address emotional reasons for overeating.

An Easier Low Carb Approach

The 2 Day Diet is different from other intermittent diets in that it is basically a low carb diet for two days instead of a “fast” or very low calorie diet. It may be suitable for those that struggle with eating low carb all of the time or for those that find dieting too restrictive.

While weight loss is possible with the 2 Day Diet, dieters who follow the recommended reduced calorie Mediterranean diet will most likely see the best results.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Willett, W. C., Sacks, F., Trichopoulou, A., Drescher, G., Ferro-Luzzi, A., Helsing, E., & Trichopoulos, D. (1995). Mediterranean diet pyramid: a cultural model for healthy eating. The American journal of clinical nutrition, 61(6), 1402S-1406S. link
  • Sofi, F., Cesari, F., Abbate, R., Gensini, G. F., & Casini, A. (2008). Adherence to Mediterranean diet and health status: meta-analysis. Bmj, 337. link
  • Jeffery, R. W., Thompson, P. D., & Wing, R. R. (1978). Effects on weight reduction of strong monetary contracts for calorie restriction or weight loss. Behaviour research and therapy, 16(5), 363-369. link


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