I had a weight reduction drop of 11.2 kilos in 2 weeks by following a wise, however robust weight-reduction plan that centered on getting fats and carb consumption all the way down to zero. To compensate and reduce muscle loss, I elevated my protein consumption dramatically. I used to be consuming near 1 gram of protein per body weight.
I started on April 18, 2021 and ended Could 1, 2021. My begin weight was 194.4 kilos. Two weeks later, I weighed myself at 183.2 kilos.
Usually, I’ve at all times approached weight reduction very like how I approached muscle acquire. I believed {that a} acquire of two to three kilos of muscle in a month could be nice. In any case, at that charge you’ll have theoretically gained over 24 kilos of muscle in 1 yr. That might be vital.
Likewise, tales of individuals dropping 100 to 200 kilos in 1 yr however, I believed {that a} weight lack of 1 pound every week was good. This regular loss might accumulate to over 50 kilos in a yr. That might or could possibly be life altering.
Though I nonetheless imagine within the sluggish and regular method, I felt that weighing 195 kilos at a peak of 5 ft and eight inches with hypertension and being a borderline diabetic was a horrible place to be in. And turning 60 in a number of months solely added to the urgency of getting my weight below management.
With that thoughts body, I primarily went on a “hunger” weight-reduction plan that Rusty Moore likes to name “Crash Weight-reduction plan with Precision.” The essence of this method is to get rid of fat and carbohydrates. It’s a low fats and low carb weight-reduction plan. However the important thing to surviving this weight-reduction plan is to dramatically improve the protein consumption. It turns into a excessive protein, low fats, and low carb weight-reduction plan.
You eat absolutely the naked minimal to carry onto muscle and discard all the things else. In case you are consuming carbs and fat, then that’s what your physique is burning not saved fats cells. By lowering fat and carbs to the naked minimal, you’re getting out of your physique’s means because it depletes the saved fats to make use of as gasoline.
I ate within the neighborhood of 180 to 200 grams of protein a day. Couple of days, that dropped to possibly 150 grams. Utilizing the excessive of 200 grams, that may equate to 800 energy. The fat and carbs I ate by no means amounted to greater than 200 energy a day. So, probably the most I ever ate on this interval was 1,000 energy with most days effectively below that.
Most calorie calculators would put the calorie upkeep quantity for a 5 ft 8 inches man weighing195 kilos at round 2,400 energy. Utilizing the 1,000 calorie consumption quantity, I used to be theoretically 1,400 energy below. Over a 14 day interval, my whole below quantity was 19,600 energy.
19,600 energy equate to about 4.8 kilos of fats. 1 gram of fats equals 9 energy, due to this fact 1 kilogram of fats equals 9,000 energy. 1 kilogram equals 2.2 kilos and the mathematics brings all of it to 4,091 energy per pound.
Theoretically, I misplaced 5 kilos of fats. Add in water weight reduction and the 11.2 pound drop is cheap. That is what occurs once you drive your day by day caloric consumption means below your upkeep ranges. Taking in solely 35% to 40% of your day by day wants is excessive.
Consuming this a lot much less means no starchy, complicated carbohydrates like grains, rice, or pasta. It additionally means no carbohydrate dense meals like potatoes, nuts and so forth. Fruits are additionally out. The 9 energy per gram of fats is clearly out.
For 2 weeks, I ate skinless, boneless hen breast, tuna packed in water, and every kind of fibrous greens like celery, spinach, cucumbers, kale, broccoli, brussels sprouts, and lettuce. A cup of broccoli has 30 energy and 0.34 grams of fats. A stick of celery has 6 energy and 0.7 grams of fats. I might have 3 or 4 sticks a day.
Rooster bone broth has 45 energy and 0.4 grams of fats. I might search for both 0 grams of fats or at the very least below 1 gram for all of the meals that I ate. I additionally drink 2 to three cups of inexperienced tea a day. I liberally used protein powder to up my protein consumption.
That is an enormously troublesome method. 14 days of baked hen breast and tuna salad will not be straightforward. Even with the plethora of fats free dressings and dipping sauces obtainable, 14 days is very long time. Nonetheless, there have been and are different choices that may assist. For situations, fat-free Greek yogurt and different forms of yogurt blends helped. Additionally 99% fats free floor turkey was an excellent possibility.
However actually, probably the most useful was my outlook. This weight-reduction plan, nevertheless troublesome it was or could also be, is barely one thing an individual in a developed nation can undertake. For many individuals dwelling in actual starvation, this weight-reduction plan could be a cornucopia of meals. In that respect, I had nothing to complain about.
Maybe the important thing to this method being profitable is the after weight-reduction plan – weight-reduction plan. How I eat now will decide whether or not these 11 kilos misplaced will discover its means again to me. To maintain these kilos misplaced, I’m biking by way of this part the place I’m consuming just under my upkeep caloric stage whereas nonetheless minimizing fats. So primarily, I’m now on a excessive carbohydrate, modest protein, and low-fat weight-reduction plan.
By low, I imply fats at below 10%. FDA recommends 30%. 30% of the day by day caloric consumption from fats equates to about 55 to 65 grams of fats. A cup of white rice accommodates about 0.5 grams of fats or much less. Following the FDA pointers would equate to me consuming about 120 cups of white rice. That is not taking place.
Whereas I’m not a dietician nor a nutritionist, I imagine consuming fats makes one fats. Certain, in some unspecified time in the future, extreme carbohydrates or proteins will probably be transformed to fats, however I’m guessing that the physique prefers to make use of carbs as vitality and protein to construct muscle. And the physique shops fats. I’ve sufficient fats storage.
So, for the following 2 weeks, I’ll spend time consuming pasta, rice, nuts, cereal, sorbet, and different deliciously excessive carb meals which have little to no fats. After the two weeks, I’ll cycle again by way of this crash weight-reduction plan with precision. I’ll alternate till I attain my aim of 160 kilos. A 60-year-old man standing 5 ft 8 inches weighing 160 kilos with blood strain within the 120/70 vary with a manageable blood sugar stage works for me.
