The 3 S Diet

kapvz321 · January 2017

Hello,

So I started this new Diet plan to start off the new year. I am currently trying to lose 50lbs in 7 months, and I am on a strict 1,200 calories diet while also doing, 30 minutes of cardio, yoga, and full body workouts. Currently I have lost almost 15lbs in just a month but most of it was water weight.

Anyways my question is... Is my daily diet okay? Am I doing it correctly?

6am I drink a Protein Smoothie with fresh/Frozen fruit which is usually around 300-350 Calories Each.
9am I snack on Chobani's Greek fruit on the bottom Yogurt about 130 calories.
12pm I have a Salad with a form of protein which is usually between 230-280 Calories and soup which is usually under 200 Calories.
3pm I snack on Fresh veggies with 3tbs of Hummus which is around 150 Calories. Sometimes I will eat a small apple (another 80 Calories) as well.
6pm I have another bowl of Soup which again is under 200 Calories as well.

That's my daily diet, it equals to just under 1200 calories and still keeps me full. If I keep doing this while working out I should meet my weight loss goals right?

Unknown · January 2017

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Ready2Rock206 · January 2017

50 lbs to lose, eating under 1200 and exercising on top of it? I wouldn't call that doing things correctly. You don't need to starve yourself or punish your body into losing weight. You might meet your weight loss goals but you'll lose a lot of muscle and you risk doing damage to your health.

CafeRacer808 · January 2017

Several things:

1. I agree with both of the above posts, especially the comments about sustainability once you hit your goal weight/maintenance.
2. With the cardio and full body workouts you're doing (I'm assuming that means you're lifting?), you're going to want to consume more than 1200 calories/day in order provide your body with enough fuel for your workouts. Under fueling will lead to fatigue and poor performance, which could start working against you.
3. Your current weekly loss rate is ~2lb/week, which is usually reserved for people with more than 75-100 lbs to lose. That rate could very well prove to be too aggressive for you.
4. Keep in mind that you'll need to decrease your weekly loss rate as you approach your goal weight. You won't be able to safely sustain a 2lb/week loss rate with only 15-20 lbs to lose. This means you more than likely won't hit your 7 month goal.
5. Why the rush? Slow and steady wins the weight loss race. Most everyone who starts out too aggressively ends up faltering and regaining any weight they lost in the beginning.

Asuperstar12 · January 2017

i agree i tried to do the 2 lbs per week diet and I ended up getting too hungry too often and ended up gaining it all back and then some.

SusanMFindlay · January 2017

Why is this thread called "the three S diet"? Your plan sounds nothing like that approach (which is 3 meals a day - no snacks, no sweets, no soda except on "S days" - which are Saturday, Sunday and special occasions).

serindipte · January 2017

SusanMFindlay wrote: »

Why is this thread called "the three S diet"? Your plan sounds nothing like that approach (which is 3 meals a day - no snacks, no sweets, no soda except on "S days" - which are Saturday, Sunday and special occasions).

I wondered the same except I heard it was no snacks, no sweets, no seconds.

JohnnyPenso · January 2017

You are rather on the low side for caloric intake, especially if you are exercising heavily. The weight you've lost so far is probably more like 2/3 body weight, 1/3 water or thereabouts as you probably have a 1000 calorie deficit which is about 2 lbs of weight loss per week. One of the problem with losing weight so fast is that you are going to lose quite a bit of muscle as well and you'll end up with that skinny/fat look. IMO that's one of the things that leads to eating disorders, because you get to your target weight, but you still look kind of soft and puffy and some people get it into their heads that they need to lose even more weight. It's not a path I'd recommend. If you can't be persuaded to eat some more and slow down the weight loss, and even if you can, I'd give up cardio work (unless it's H.I.I.T.) and focus on the weights to try and maintain your muscle mass. You can burn just as many calories with some intense weight training, you'll feel better and stronger, and your body image will be more positive.

Good luck!

courtneyfabulous · January 2017

Eat more, be realistic, consume adequate protein and calories. The foods you eat sound good but you need to add more meals or bigger portions to meet a higher calorie goal or at least eat back your exercise calories. Sorry but I doubt you will be able to keep up this current diet and exercise plan for long, and if you do you might lose a lot of muscle, crash your metabolism, cause adrenal fatigue, get sick, possibly even cause organ damage... there's no need to be so drastic or rush the process. Slow down and be nicer to your body please.

kommodevaran · January 2017

It's "soup, salad and sandwiches"? You may be following the plan, but if you goal is to lose weight, you are basically doing a lot of unnecessary things and not doing what is necessary.

Don't have time limits on weight loss goals. You can't directly control your weight, but you can control your food intake, and your food intake controls your weight.

Have realistic expectations, and don't undereat. 1200 calories is most likely too little for you. Eat the amount MFP gives you.

Exercise is good, but focus on food intake. Make sure you are eating the right amount of calories. Weigh and log.

leanjogreen18 · January 2017

Folks are just asking questions and some playing around. Try not to get too upset over how you read the posts. Its hard to interpret intent in black and white.

I learned so much here on these forums (mostly about what I thought was true isn't) and often times I've learned from what some call "mean", "snarky" posts.

I would encourage you to continue to read the forums and post. It all good!

Lots of folks are on 1200 calories here and if they ask for advice its given. I'm on 1200 too.

red99ryder · January 2017

No need.to get upset .. everyone has different views on a lot of things .. yes it sounds like your diet is working for you

Good luck

TR0berts · January 2017

kapvz321 wrote: »

1. WOW. I thought posting here would be helpful but no. Your all judgmental and assuming.

You asked for opinions. You got them. They seem to not be what you wanted to hear.

2. I only burn up too 300-350 calories from working out daily due to health reasons I cant push much self more then that. ALSO you don't lose weight by increasing your Caloric intake just because you work out. If anything thats how you gain weight.

That's not correct. That's not how MFP is set up. MFP is set up so that your initial deficit is included in your initial Calorie goal. As you exercise, you burn more Calories. To properly meet your post-exercise Calorie goal, you need to eat more.

4. After I lose my first goal I still have like another 20-25 lbs to go to my goal weight. Which once I'm at that point slowly start increasing my calorie intact back up but continue only eating healthy and WHOLE foods...
5. I eat more protein than you assume. I manage to get about 80-100 grams of protein each day. My smoothies, salads, and snack all have a form of protein.
6. Since I have started I have not once felt hungry because I fill up on actual healthy foods, and require less. I eat at least every 3 hours but smaller portions which prevents me from binge eating, I also drink a minimum of 90 0z's of water a day. AND I EAT LOTS OF FIBER...
8. I also did plenty of researching and checked with my physician and I have the green light to do a 1200 calories diet.
9. I have not once felt tired or sick, I get exactly 7 hours of sleep a night, and because I eat healthy I also make sure I get all the vitamins I need to keep my body functioning properly.

Ok. Good.

11. FOR THOSE OF YOU WHO KEEP ASSSUMNIG I CHOOSE THE WRONG DIET! THERE ARE MULTIPLE 3 S DIETS.
http://www.healthygirlskitchen.com/2010/01/3s-smoothies-soups-and-salads-eating.html

Nobody assumed, from what I can tell. They asked for clarification.

So for those of you who say I'm going to fail or its going to back fire, NONE of you are supportive and helpful. I feel bad for the people you give advice to for shutting them down and saying they will fail. MAYBE ASK MORE QUESTIONS BEFORE BEING AN ASSUMING D***. So you don't make an *kitten* out of YOU and ME.

I am also to blame I should've put more information out there but I think my first mistake was even posting here in the first place.

But, people have merely suggested that you'd have better success if you used MFP the way it's intended, which means to eat more than you are. As such, when you specifically asked, "Am I doing it correctly," the answer is objectively, no.

TeaBea · January 2017

People are criticizing 2 things....."diet" & low calories.

"Diets" that are temporary changes to lose weight often skip the over a VERY important aspect of weight loss.....that's maintenance. If your eating plan helps you learn new lifestyle habits, helps you learn about past eating habits, and past portion control issues for foods you enjoy that's a good thing. But if your "diet" has very little in common with your future eating habits, you are bound to gain the weight back. I've done just this.

Pick an eating plan.....that YOU design. Eat foods you love, but figure out portions & calories. MFP can be a great learning tool. Pre-packaged "diet plans".......eat x, y, & z, not so much.

1200 calories seems to be a catch-all for weight loss. One-size-fits-all. But we aren't just one size, or one age, or one activity level. MFP can give you a better calorie goal based on these things. MFP will give you a calorie goal pre-exercise. People who move more, earn more calories. Just choose a moderate weekly goal & I'm guessing (because you are not elderly, and probably not 4'10" tall) .....you will get more calories.

Exercise is for fitness.....IF you are exercising, good for you. Calorie burn, duration, etc. is not important. You are making an effort, that's good. Just do what you can. NO ONE should criticize your exercise habits. We do the best we can. Exercise is not a requirement for weight loss.

kimny72 · January 2017

From your OP:

kapvz321 wrote: »

Anyways my question is... Is my daily diet okay? Am I doing it correctly?

If I keep doing this while working out I should meet my weight loss goals right?

All people were doing was answering these questions. If you already know better than we do, why did you ask?
Many of the people who responded to you have successfully lost a lot of weight, and stick around here to answer questions.

FYI, there is a "Motivation and Support" forum here. If what you really want is for everyone to agree with you and cheer you on, perhaps you would like it in there better. You got some great advice, but if you don't like it, you can ignore it. You asked for people's opinions.

Best of luck

kshama2001 · January 2017

kapvz321 wrote: »

1. WOW. I thought posting here would be helpful but no. Your all judgmental and assuming.
2. I only burn up too 300-350 calories from working out daily due to health reasons I cant push much self more then that. ALSO you don't lose weight by increasing your Caloric intake just because you work out. If anything thats how you gain weight. 80% of weight loss is though diet only 20% is through exercising.
[snip]

MFP uses the NEAT method, and as such this system is designed for exercise calories to be eaten back. (However, many consider the burns given by MFP to be inflated and only eat a percentage, such as 50%, back.)

My FitBit One is far less generous with calories than the MFP database and I comfortably eat 100% of the calories I earn from it back.

http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p1

Ready2Rock206 · January 2017

Always interesting when someone asks for advice - people give good valid advice and then the OP throws an absolute tantrum that we gave advice. Good luck in your journey OP.

Ninkyou · January 2017

Eating "just under 1200 calories" plus burning "300-350" calories would not be considered doing it right. It's actually the opposite. You're underfueling your body and starving it of much needed nutrition, no matter how "healthy" you're eating. You need to NET 1200 calories, as in, eat your exercise calories back to keep yourself properly fueled and getting adequate nutrition. Otherwise those workouts will suffer and because you'll be grossly undereating, you'll start feeling weak and lethargic. Over time you'll start losing hair, your nails will stop growing and you may even lose your period.

I'm sorry OP, but none of us are going to encourage or condone that kind of diet. It's unhealthy and dangerous, and they're right for pointing that out. I'm sorry it's not what you want to hear, but that's how the jelly beans fall.

I suggest you reread the posts and really take in what people are trying to tell you and get over your emotional reaction to it. None of the posts are meant as a personal attack and shouldn't be taken as such either. They're meant to inform you and steer you onto a healthier and happier path.

courtneyfabulous · January 2017

Ninkyou wrote: »

Eating "just under 1200 calories" plus burning "300-350" calories would not be considered doing it right. It's actually the opposite. You're underfueling your body and starving it of much needed nutrition, no matter how "healthy" you're eating. You need to NET 1200 calories, as in, eat your exercise calories back to keep yourself properly fueled and getting adequate nutrition. Otherwise those workouts will suffer and because you'll be grossly undereating, you'll start feeling weak and lethargic. Over time you'll start losing hair, your nails will stop growing and you may even lose your period.

I'm sorry OP, but none of us are going to encourage or condone that kind of diet. It's unhealthy and dangerous, and they're right for pointing that out. I'm sorry it's not what you want to hear, but that's how the jelly beans fall.

I suggest you reread the posts and really take in what people are trying to tell you and get over your emotional reaction to it. None of the posts are meant as a personal attack and shouldn't be taken as such either. They're meant to inform you and steer you onto a healthier and happier path.

Great response!

The 3 S Diet

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