You could lose about 10-12 pounds with a good workout and diet plan
Low-fat protein only - nothing else. You don't say how much you need to drop, but this plan will pretty much melt it off.
So here's your menus: egg whites and/or whole eggs cooked without fat; less fatty fishes, like tilapia and other whitefish, or shellfish like crustaceans and bivalves (e.g., shrimp and clams); chicken without the skin, preferably the white meat only; lean cuts of beef, like tenderloin with fat trimmed; sliced turkey or turkey burgers; pork tenderloin; ground chicken or turkey spiced different ways. There are some foods that are higher in sodium, like deli meats and turkey bacon and ham, these are fine once in a while. I wouldn't make a habit out of eating them, however. Stick with fresh meats, fowl, and fish.
This can be difficult for some people to stick to, but if you are motivated, you can easily drop 5-8 pounds per WEEK doing this thing. Could be more, depending on how much you have to lose.
There's no limit on how much of this you should eat. Just eat when you're hungry. Try plugging your food into fitday for a day or so - the low number of calories will amaze you. Once ketosis kicks in, your appetite will decrease, and it will be fairly easy to keep your calories under 1,000 a day.
If you have to snack or are away from the house, carry some hard-boiled eggs with you. Another good snack or quick meal is those foil packs of salmon, tuna, or crab. Add a squirt of low-fat mayo and you're good to go.
Use only as much fat as you need to cook your food, like cooking spray in the pan or whatever. Take a multi vitamin-mineral supplement every day. I use a generic women's multi or a CarbSmart, depending on whatever is on sale.
People have been known to stick to PSMFs (protein sparing modified fasts) for quite a long period of time. Keep your protein up so that you burn primarily your fat tissue. And, believe me, with this kind of plan, it's going to fall off you. The protein levels will keep you satiated and the ketosis will dull your appetite. Drinks lots of water and other no-calorie fluids.
FWIW, I've been a low-carb eater for almost 20 years. I also practice IF (intermittent fasting). And I've pretty much been in ketosis the entire time. There's nothing unhealthy about it. I don't follow this particular plan: my plan contains higher levels of fat because I work out pretty strenuously.
Once you've hit the desired weight you want, I would highly recommend that you attempt to stay with a low-carb plan long-term. It really is the healthiest way to eat. Low-carb eaters have a huge variety of foods to choose from: meats, fish, fowl, green veggies, melons and berries and other fruits, and nuts. You can get everything you need from this stuff.
What about exercise? What's going to primarily get the fat off is the diet, and many people who have had carby diets report some fatigue when they switch over to this kind of plan. So I'd take it easy on the exercise the first week or so. Take walks, pump a little iron, don't go all out. Depending on how you feel, you can start doing more strenuous stuff, but it's not necessary. It's the food that's going to take the fat off you in this short a time period, not the exercise.
Good luck! Keep us posted.
Barn babe has helped me tremndously with her advice and knowledge on the low carb thing. I promise you it will work if you can find a way to make it work for you. I lost 5.5 lbs in the first week and 3 lbs the second. (had a few low carb whole wheat tortillas). oops! But, they were good, satisfied my craving and I still lost 3 lbs. Good Luck to you and congrats on your wedding. Oh yeah, don't forget about AFTER the wedding- don't stop keep going. You will feel so great and slim and trim. Health and Fitness are a lifelong goal of mine, so look to the future as well. Best of luck.
Thanks, misscloey, but you're the one doing all the work! : )
8 1/2 # is almost a full dress size! Keep up the great work! I love hearing about your success.
Misscloey, here's a great snack you can have if you get a sweet tooth. I make these for my partner to take with him to work because his weakness is carby snacky stuff in the afternoons when he doesn't have his low-carb bars with him. He's low-carb too, and these are better for him than hitting the snack machine.
1/2 to 3/4 cup egg whites
Cinnamon to taste
1 packet Splenda
Heat saute or frying pan over medium-high heat. Mix all ingredients together. Pour in 1/3 to 1/2 of mixture to make small pancakes, or pour in eggs and make one large crepe pancake. Cook until slightly browned on each side.
I'm terrible at making "real" pancakes in a pan, so when I want them small I use a cookie cutter to shape them. Even if it's just one big omelette thing, it's still good.
Serve with sugar-free jam or syrup or eat plain.
Thanks for the recipe, sounds good. I am really missing my occassional alcoholic beverage. What are your thoughts on this? I love wine. Mostly red, but sometimes white. Would it really slow down my progress if I had a glass or two per week? Let me know your thoughts on this. I REALLY miss it.
how long does ketosis usually take effect?
i mean how long does it take for ketosis to take effect?
Cloey, I'd go ahead with the wine. Don't deprive yourself. See if it stalls you, and if it does, you can cut back on it or just decide that you can live with a stall now and then.
Satin, it takes more or less a week to get into ketosis, which is basically just burning up all the glycogen that is stored. You'll know it when you are in ketosis. Most people experience a natural decrease in their appetite. It's a feeling of being full without having eaten. It can be a freeing feeling for many people. It's not something you experience on a low-fat diet because on a LF diet you are always shoveling in the carbs. Ketosis means you've burned up all the glycogen that came from the remaining carbs you ingested and you are burning body fat.
Keep up high protein levels (low fat protein will burn calories faster) and you will spare your muscle mass while burning your body fat. If carbs are kept below 20 grams a day, many many people will lose weight even if their protein sources are high-fat. But for sure low-fat protein sources only will melt it off. The losses will amaze you.
My partner does low-fat low-carb when his eating gets away from him, like if goes away for a weekend with his buddies and comes back 3-4 pounds heavier. He'll do low-fat protein only until he drops the weight back down.
Keep us posted! : )
Make thin crepes with egg whites in a saute pan.
Brown some ground chicken or turkey and add taco seasoning (see below for recipe). Spread the cooked meat on the egg white "taco shells." Sprinkle with low-fat or full-fat grated cheese, and if it is in your plan, lettuce and chopped tomatoes. Roll up or fold over and eat.
You can also use boiled shredded chicken breast meat in place of the ground meat.
Homemade Taco Seasoning
1 tablespoon chili powder
2 teaspoons onion powder
1 teaspoon each ground cumin, garlic powder, paprika, powdered oregano, and sugar or Splenda
1/2 teaspoon salt
Mix all ingredients in a small bowl. Makes 3 tablespoons mix, which is equal in strength to a 1/4-ounce package of commercial seasoning mix.
If you use Splenda, this will be a 0-carb taco mix. This mix goes a long way, so even 1 teaspoon of sugar isn't a lot in the carb department. I use 2 teaspoons mix for every 8 ounces of meat, and it's very flavorful.
Hey, i see that you have had a lot of good results coming from this diet (to which i have started a few days ago) and i was just wandering something, i am basically eating just protein with low amounts of fat and traces of carbs. i am quite a heavy person weighing in at almost 225 pounds!
I was just wandering something, since this is all i am eating, will my body digest the protein that i am consuming before using excess fat on my body for energy?
Just to help I will give you an example of my daily intake of food:
12.00pm - Tin of tuna fish with all liquids drained and a drizzle of low fat mayo.
4.00pm - Lean chicken fillet (150g) boiled in water using no fat in the process.
8.00pm - The same thing as stated above.
That being said, i am eating approximately 500 - 600 calories a day.
All of my fluids throughout the day consist of mainly water and a glass of low fat, fully skimmed milk just before i go to sleep as it is a slow digestive protein so that hopefully my metabolism is kept quite high whilst dosing off.
Didn't mean to waffle on so much, but any help or advice would be much appreciated, since i have started this diet only a couple of days ago it would also be good to know what my expected weight loss would be per week.
Thanks a lot!
Hi, I just wanted to chime in here. I am glad that you have decided to take action for your health. You are definitely on the right track. I think the low carb diet will do wonders for you, it has for me. I am not really sure what Barn's advice will be, but here is mine. First I think you are not eating near enough to promote weight loss at a steady pace. Being 225 lbs you should be eating WAY more calories to keep your metabolism stoked. As far as the exercise goes, you do not have any stored carbs in your system to burn, so right away you will start burning fat. If you were still eating carbs, you would need to work out for at least 20 minutes for the fat to start burning. When you go low carb, there is nothing for your body to burn, but STORED fat. The beauty about the low carb diet is that you can eat more and exercise less and still enjoy a dramatic weight loss in a short period of time. Not to mention the increase energy and the awesome feeling of satiety and well being. It will spark your self esteem and make you a generally happy person. Just my two cents. I am a woman and weigh 190 lbs. (very LARGE frame and have recently lost about 15 lbs doing LC) My normal healthy weight for my size frame is around 158-162 lbs. This is what I eat in a day.
breakfast 7:00 am 2 egss and 5 egg whites, black coffee
snack 10:00 am low carb yogurt, or string cheese wrapped in turkey breast
12:30 lunch 8 oz steak or chicken or fish large sald, sugar free iced tea
3:00 snack handfull of almonds, or small apple
6:00 dinner 8 oz protein steamed or grilled veggies
8:00 protein shake
I eat a whole lot more than you do and still see GREAT results. I am afraid that you will halt or stall your weight loss with only 600 calories per day. You can eat WAY more than this and see better and faster results.