Ok, lets do something a little bit different.
I will put you on a low carb diet but if you lose to much you will need to up the food.
This is just going to be an example of one day worth of food.
This is what I ate yesterday.
5:30 A.M.
Meal one coffee (sorry this is my favorite thing so I have one cup(big
), I put heavy cream in it and sweeten it with a touch of splenda and some Stevia, both are non calorie, I add 10 beef liver tabs to this coffee, and some Cortisol blockers too here.
Beings as I am getting fats and some protein here I call this a meal.
7:00 A.M.
3 oz of meat, half an apple and a radish and 3 fish oils, apple pectin and some vitamins, digestive enzymes.
9:00 A.M.
3 oz of meat, half an apple a radish and 3 fish oils, apple pectin and some CoQ10, digestive enzymes.
11:30 A.M.
I workout at 11:00-11:30
Protein shake with creatine (1 heaping tsp and 50 grams protein)
1:30 P.M.
3 oz of meat, half a tomato a radish, 3 fish oils, apple pectin, Vitamin C and E, digestive enzymes.
3:30 P.M.
3 oz of meat, half a tomato, a radish, 3 fish oils, apple pectin, digestive enzymes.
6:00 P.M.
3 eggs and some cheese, with a lot of garlic, onion seasonings and some cayenne.
9:30 P.M.
100 calories of food based on 40/30/30 of carbs/fats/protein
Or 2 tablespoons Amino Script collagen, 15 grams protein and 6 grams carbs but it does work for fat loss and it is expensive but I ran out so the above meal I use not till I restock.
I estimate that at around 220-225 grams of protein so this amount of protein to support your body will be fine.
Carbs are low but for me this is working very well.
Notice that the fats are pretty high?
Fish oils are 12 grams, then the fat in the eggs, cheese, and meat during the day.
This is not a lot of food but I am losing many inches on my waist 5 and a quarter inches so far with 19 lbs weigh loss. In the beginning I was on a keto diet and it worked very well but after about 6 weeks or so I started adding in more carbs.
The closer I get to my target weight I will keep tabs on weight verses fat and keep modifying but if I stick to the above (remember every day I pack my own lunch and eat what I cook the night before, today is totally different than yesterday).
You can do a keto diet to start out with and just eat fat and protein, this is fine, it won’t hurt you and you will lose about 3 lbs a week pretty consistently.
I don’t know how much you do need to lose but if you keep the carbs lowish and keep the fats high, you are telling the body to switch off the glucose/glycogen fuel to Free Fatty Acids and Ketones for fuel.
You will hit a plateau anywhere around 3-5 weeks and tossing in a carb meal or two will reset things then go back to normal.
After week 5 or 6 you can SLOWLY add in some carbs, this has to be very slow and I added an apple the first week, then a Tomato the second week then the Radishes the third week and so on.
I know it sounds like I am not eating enough food but I train one body part a week and even one day of cardio leaves me depleted and tired so I can’t lift.
But all of our bodies are different and what works for me might not work for you.
I can tell you though that adding the fish oils to your diet, lowering the carbohydrates will vastly improve insulin resistance and once this is accomplished you will be much better off.
I do not get hungry eating like this due to the oils and fiber from that apple pectin allowing for constant blood sugar levels not to spike.
Those shakes will spike insulin and you can have those shakes but I only recommend having one a day after a workout if you are trying to lose weight.
They wont give you enough energy and will drive blood sugars high then low and you will be tired.
Not only that but protein is the worst source of fuel the body has and eating this way tells the body to burn your own stored muscle as it is an abundant protein source.
So it is your call, cut the carbs for 5-6 weeks or just reduce them pretty low or eat a clean diet based on 40/30/30 and take your time.
I opted for the keto diet as I get awfully hungry on most diets that have carbs, I bloat more than most people and now that I only have about 10 more lbs to go I will switch to the 40/30/30 after I hit my goal
It takes 3500 calories to gain or lose one lb, so shoot for 3 lbs a week if you are around 25% body fat or around 2 lbs if you are around 20% but when you hit about 15% only shoot for a lb a week, even less if you have less bodyfat.
Again the above diet is just what I do and you can change things around to suit your needs.
The keto diets can make one constipated so even some fiber corrects this and stuff like asparagus is loaded with fiber.
foods to avoid when dieting, rice cakes, bananas, potato, bread, rice, sugar, pasta, etc. foods you can have are apples, berries, peaches, vegetables like asparagus, green beans, broccoli, there are more but I just dont want to list them all