The 7 Critical Diet Strategies I Used to Lose 30 lbs in 3 Months
The diet approach that I followed to lose the weight in my post, keys to dropping 30 lbs in 3 months, included many important strategies. Following these rules was critical to my success in this particular program. The diet was a very typical approach that you would see from many nutritionists/personal trainers. Many bodybuilders follow a version of this diet.
I first read about a variation of this diet in the book Body for Life, many years ago. I will say that (and I hit on this more at the end of this post) this is not the only way to lose weight nor is it the best way. I just know it works. It took me form 205 pounds to 167 pounds in three months (yes, I actually lost 38 pounds).
So with that said…here are the top 7 most important things to understand when following this dietary approach. These strategies, when implemented correctly, will literally cause fat to melt off your body.
1-Determine your daily caloric need.
This is critical because if you don’t know how many calories you are burning each day, you don’t know how many calories to eat. That’s like common sense, right?
The first thing you need to do is calculate your BMR which is the calories you burn just by being alive…keeping your heart beating, digesting your food, breathing etc. There are many calculators online that will give you a good idea what this number is, based on age, gender etc.
Once you have your BMR you need to determine how active you are and multiply BMR by an activity factor. An activity factor is also quite easy to find online.
Here is an example…my BMR is approximately 1800 calories a day. I am moderately active which would mean I would multiply BMR by 1.55. This gives me total calories burned in a day. Which is 2790. So, in theory, I should be able to eat 2790 calories and not gain weight.
The idea is to create a deficit. If I eat 2000 calories a day I have a deficit of about 800 calories each day. 3500 calories make up a pound of body weight so every 4.5 days I should be losing 1 pound of fat. Make sense??
2-Eat 5–7 small meals each day.
Although the research isn’t conclusive, the indication is that by eating these smaller meals, metabolism speeds up. I broke my daily caloric intake need that I calculated above, into 6 different meals and typically ate 250–300 calories every 3 hours for a total of around 2000.
Caloric intake varied slightly from week to week. Some weeks a little more, other weeks slightly less. Everyone’s daily caloric needs are different because age, height, weight, gender, lean body mass and activity level vary.
3-Meals should consist of mostly carbohydrate and lean protein.
Chicken, fish, vegetables, oatmeal, Cheerios, fruit, egg whites, sweet potato, cottage cheese, chicken burrito on a wheat tortilla, protein shakes, some fruit…these were all staples of this diet.
I cooked up chicken breast by the truckload, ate tuna fish and green beans out of the can. Every three hours I intentionally and strategically fed my body.
4-Eat heavier carbohydrate in the mornings (grains, cereals, etc.)
The theory here is you burn these carbs throughout the day….and it feels really good to wake up hungry, carb depleted and eat a big bowl of Cheerios with strawberries and 6 egg whites…Yum!
5-Cut the carbohydrate (except for veggies) in the later half of the day.
Doing this one thing really helped me drop the weight quickly. If carbs are cut drastically after about 2:00 you will burn fat.
6-Dinner should almost always consist of low fat protein source and veggies.
I found great success eating white fish (halibut, talapia), shrimp, chicken breast. The lighter the evening meal the more weight I seemed to lose. I did get very tired of eating the same stuff every night for dinner but I was on mission and nothing was going to derail me.
7-Mix it up each week.
I planned my meals out each week and ate the same food everyday for the entire week. I would then switch up the food items and plan out another week. The body is very good at adapting itself to preserve its valuable fat stores. It will get used to a certain food or routine and figure out how to continue to store the fat in spite of your best efforts.
So there you have it! That is precisely what I did to drop some serious poundage and see my body fat drop to below 10% for the first time in my life.
One last thing…
With all of this said and with the tremendous results I saw from this diet, I don’t eat like this anymore. It works and you will burn fat following it, but I could not maintain it long term. That is not to say someone else couldn’t find great success with this long term. Just not me.
So, I am putting together a post with the reasons why I switched up my eating strategies and what I am doing right now (and for the past 4 years), that has allowed me to enjoy great food, drop weight when I have needed to and maintain effortlessly.
Originally published at befittolead.com.