I lost 11.2 pounds of weight in 2 weeks by following a smart but rigid diet that focuses on reducing fat and carbohydrate consumption to zero. I significantly increased my protein intake to compensate and minimize muscle loss. I was eating close to 1 gram of protein per body weight.
I started on April 18, 2021 and finished May 1, 2021. My starting weight was 194.4 pounds. Two weeks later, I myself weigh 183.2 pounds.
Overall, I’ve always approached weight loss as I approach muscle gain. I believed it would be great to gain 2 to 3 pounds of muscle a month. After all, at this rate you would theoretically gain 24 pounds of muscle in 1 year. This will be important.
Likewise, despite the stories of people dropping 100 to 200 pounds in 1 year, I believed it was good to lose 1 pound a week. This steady loss can reach over £ 50 in a year. This can change or change life.
While I still believe in the slow and steady approach, I felt it was a terrible position to be in being a borderline diabetic and weighing 195 pounds at 5 feet 8 inches in height with high blood pressure. And in a few months I turn 60 years old. it just added to the urgency of getting my weight under control.
With this frame of mind, I actually started a “hunger” diet that Rusty Moore likes to call “Crash Dieting with Precision”. The essence of this approach is to eliminate fat and carbohydrates. It is a low fat and low carbohydrate diet. But the key to getting rid of this diet is to significantly increase your protein intake. It becomes a high protein, low fat, and low carbohydrate diet.
You eat the absolute least to hold on to the muscles and throw everything else out. If you are eating carbs and fat, then what your body burns is not stored fat cells. By minimizing fat and carbohydrates, you get out of your body’s way as you consume stored fat to use as fuel.
I ate around 180-200 grams of protein a day. A few days later this dropped to maybe 150 grams. Using the height of 200 grams, which equates to 800 calories. The fats and carbohydrates I ate were never more than 200 calories a day. So, the most I ate during this period was 1000 calories, and most days it stayed below that.
Most calorie calculators put the calorie maintenance number for a 5 feet 8-inch man weighing 195 pounds at about 2,400 calories. Using the 1,000 calorie intake count, I was theoretically under 1,400 calories. Over a period of 14 days, the total subcount was 19,600 calories.
19,600 calories equals about 4.8 pounds of fat. 1 gram of fat equals 9 calories, so 1 kilogram of fat equals 9,000 calories. 1 kilogram equals 2.2 pounds, and math brings them all to 4,091 calories per pound.
Theoretically I lost 5 pounds of fat. Add in the water weight loss and the 11.2 pound drop is reasonable. This is what happens when you push your daily calorie intake below your maintenance levels. Getting only 35% to 40% of your daily needs is extreme.
Eating that little means no starchy, complex carbohydrates like grains, rice or pasta. It also means that there are no carbohydrate-dense foods like potatoes, nuts, and the like. Fruits have also appeared. It’s clear that fat has 9 calories per gram.
For two weeks I ate skinless, boneless chicken breast, water-packed tuna and all kinds of fibrous vegetables like celery, spinach, cucumber, kale, broccoli, brussels sprouts and lettuce. One cup of broccoli contains 30 calories and 0.34 grams of fat. A stick of celery contains 6 calories and 0.7 grams of fat. I would have 3 or 4 bars a day.
Chicken bone broth contains 45 calories and 0.4 grams of fat. I would look for under 0 grams of fat or at least 1 gram for all the foods I ate. I also drink 2-3 cups of green tea a day. I used lots of protein powders to increase my protein intake.
This is an extremely difficult approach. Chicken breast and tuna salad cooked for 14 days is not easy. Even with plenty of oil-free dressings and dipping sauces available, 14 days is a long time. Yet there were, and there are, other options that could help. For example, nonfat yogurt and other yogurt mixes helped. Also, 99% lean ground turkey is a good option.
But really, it was my point of view that was most helpful. This diet is something that only a person in a developed nation can do, no matter how hard it is. For many people living in real hunger, this diet will be an abundance of food. In this respect, I had nothing to complain about.
Perhaps the key to this approach’s success is the post-diet diet. How I eat now will determine whether the 11 pounds lost will come back to me. To lose those pounds, I go through this phase where I eat just below my maintenance calorie level while minimizing fat. So essentially, I’m currently on a high carbohydrate, modest protein, and low-fat diet.
By low, I mean less than 10% fat. The FDA recommends 30%. 30% of the daily calorie intake from fat equates to approximately 55 to 65 grams of fat. One cup of white rice contains about 0.5 grams or less of fat. Following FDA guidelines equates to eating about 120 cups of white rice. This is not happening.
Although I am neither a dietician nor a nutritionist, I believe that eating fat makes people fat. Sure, at some point the excess carbohydrate or protein will turn into fat, but I guess the body prefers to use carbohydrates as energy and protein to build muscle. And the body stores fat. I have enough oil.
So, for the next 2 weeks, I will spend time eating delicious, high-carb foods with pasta, rice, nuts, cereal, sherbet and little or no fat. After 2 weeks, I will deliberately return to this intense diet. I will change until I reach my goal of 160 kilograms. A 60 year old man standing 5 feet 8 inches weighing 160 pounds with a blood pressure in the range of 120/70 works for me.
If you want to lose 10-15 lbs in 2 weeks, check out Healthy Fat Loss , but understand that this is not a walk in the park!