Will this diet work?!

Madmandan90 · January 2019

Hi all, I am 28 and I've been overweight since I was 18. I've just recently slipped into the obese bmi range at 6ft 2in tall and 240lbs. I've never really eaten healthy and never really even tried to shift the weight until now. I used to eat a lot of fast food and Ive drank stupid amounts of full fat coke everyday for as long as I can remember. I have high blood pressure and a fatty liver. (SerumALT level:90) at last liver function test. I never really exercised either and just relied on my job for being active.

I'm changing this whole routine today I have brought healthy foods and plan to do a full body workout every other day (heavy weights) followed by c25k cardio straight after weights.

This is what I plan to eat every day:

Meal 1:
200g chicken breast
200g broccoli
100g mushrooms
14g Coconut oil

Meal 2:
200g diced beef
200g broccoli
100g mushrooms
14g Coconut oil

Meal 3:
200g white fish
200g broccoli
100g mushrooms
14g Coconut oil

Total daily calories: 1800
187g protein 107g fat 14g carbs

I plan to intermittent fast and eat these 3 meals within a 6 hour window leaving 18 of fasting just drinking water.

I understand this is a long post and I am no expert in fat loss (obviously) I've created this whole healthy life style through internet research. If anyone can suggest anything that would benefit me more or can spot any glaring mistakes please let me know. Or if you've done or plan to do something similar please feel free to share.

Thanks again and wish me luck!

Dan

This is my starting point if anyones interested. Hopefully something I can look back on in a few months in amazement...

JeromeBarry1 · January 2019

That'll work. Hang around a while and you'll see that anything you can do for the rest of your life which keeps your calorie intake correct for your purpose is going to work fine.

phoebe112476 · January 2019

Congrats on making a plan. Be gentle with yourself. The road will have set backs, choose to respond with continued effort. I would consider much smaller changes than the ones you plan. Start by logging your current eating pattern and make small changes towards your calorie goal over a few weeks. Then add some exercise after a month or two. But whatever you do - very best to you.

Madmandan90 · January 2019

Thanks for the quick responses, I did think the changes would be too dramatic to start with but for my whole life I've pretty much been an all or nothing kind of person. If I fall flat on my face after the first week and catch myself drinking a can of coke I will take your advice.

AnnieGottaRun · January 2019

When you plug in your information to my fitness pal, what does it recommend for caloric intake? I was surprised to see that you'd be eating 1800 calories a day.

I completely understand the all or nothing mentality. I've yoyo'ed in weight most of my life feeling that way. I can only speak for myself when I say that adopting the mindset that this is a marathon and not a sprint has really helped me. (This is a mantra that I've seen countless MFP users use.) If I slipped up or gorged myself on one meal, I logged it and moved on as normal.

For me, my weight gain didn't happen overnight and neither did my weight loss. It took me about 9 months to lose around 40lbs. I can say that for the first time in my life, I've lost weight in a sustainable way just by counting calories (not even cutting out any foods). I only say this because I'm not sure how much weight you want to lose nor do I know your timeline.

Regardless of that, if you feel the foods listed will keep you sated and it'll be a sustainable diet plan long term, then your diet plan will be a success for you.

Just remember, if it doesn't feel sustainable after awhile, that having a caloric deficit is all it takes to lose the weight.

If you'd like to add me as a friend, feel free. Good luck on your journey!

Madmandan90 · January 2019

It recommends 1940 calories to loose 2lb a week. Do you think 1800 is a lot then?

And yeah I totally get that it needs to be sustainable. I'm hoping it will be. I'm not really a big binge eater. I drink a lot of sugary drinks which is my problem so if I can get past that hurdle I think I will be okay.

That's great though thanks so much for your advice

estherdragonbat · January 2019

I think 1800 is too little. You shouldn't be losing more than 2lbs per week unless you've got over 100lbs to lose. Even 2lbs per week is meant for those with at least 75 to lose.

AnnieGottaRun · January 2019

I was thinking that 1800 seemed low, but as I said I don't know your goals or timeline. I'm not an expert on weight loss, and I can only speak to my own experience.

For what it's worth, I have seen others on these forums caution against the 2 lb loss unless it was for a loss of a large amount of weight as it might be too aggressive.

Madmandan90 · January 2019

Ah okay thanks both. Maybe I should up the calories then. Looking at it on paper though I feel that the 1800 calories of whole ingredient food is alot of food for me to eat. Compared to the unhealthy food I usually eat. Suppose I won't know until I try though.

estherdragonbat · January 2019

No food in isolation is healthy or unhealthy. It's about context and dosage. (In other words, a diet comprised of 100% broccoli is just as un/healthy as a diet comprised of 100% jellybeans. But let's get real. Unless you're trying to prove a point or win a bet, you're not going to eat one food exclusively.) There's nothing wrong with setting aside a few calories each day for a small treat that you can handle. I think most of us have our "trigger" foods that we aren't safe around and it's probably wise to avoid them. But if you'd like to have a tsp of butter on your toast or have a couple of squares of chocolate or a cookie or two with a cup of tea, so long as you're in a calorie deficit you'll still lose weight and be healthy doing it*.

*Assuming the food in question is not something you're allergic to or otherwise need to abstain from for medical reasons.

TavistockToad · January 2019

You must really love broccoli...

Why not eat a wider range of food, it might make it more sustainable for you?

lemurcat2 · January 2019

I think it's better to eat a wider range of foods, especially with veg.

Similarly, coconut oil is okay, but why use it for every meal? Olive oil, or even butter, etc. There are other sources of fat too.

lynn_glenmont · January 2019

TavistockToad wrote: »

You must really love broccoli...

Why not eat a wider range of food, it might make it more sustainable for you?

^^This.

And it's more important to eat a variety of plant foods (because different ones have different minerals, vitamins, and phytochemicals) than it is to get variety in your meat, which is the only variety in your diet. Maybe swap out the broccoli for winter squash at one meal, and for beets or tomatoes at another meal. Maybe throw in a few nuts or seeds somewhere.

And you should be be eating more, at least the 1940 recommended for losing 2 lbs a week -- and honestly, the pictures look more like someone who should be aiming for a pound to a pound and a half a week.

rheddmobile · January 2019

Something to think about, a slightly different approach. What I always suggest for new people is that they eat exactly as usual for one week without attempting to make any changes, only log everything, every bite, every soda, every condiment, as well as daily exercise. Then take a long look and see where you are now, and what changes would be easiest to make with the most potent results.

For example, if you commonly drink a couple of regular sodas a day (no fat in Coke, just lots of sugar!) you could swap to water and your calories in would drop by 300 a day. If your weight is currently stable with your present diet, that's enough to lose half a pound a week right there. Do that for a year, without eating additional food to make up for the soda, and you have lost more than 25 pounds.

Probably there are many small changes you could make that you would barely miss, which overall would quickly transform your life.

Also, if I can offer a tip, doing c25k and lifting on alternate days would probably be better than the same day. And make sure you have a rest day built in, to allow your muscles to recover and grow. Also, since you're doing c25k, there's a running challenge on the challenge board, very active group with lots of support!

Madmandan90 · January 2019

TavistockToad wrote: »

You must really love broccoli...

Why not eat a wider range of food, it might make it more sustainable for you?

Okay I will definitely try and mix up the veg a bit more. Truth be told the amount of veg I eat per year normally I would eat in a week on this food plan. Never been a big fan. I love mushrooms but every other veg bores me. I'll grow in some carrots and red onions and maybe some asparagus.

rheddmobile wrote: »

Also, if I can offer a tip, doing c25k and lifting on alternate days would probably be better than the same day. And make sure you have a rest day built in, to allow your muscles to recover and grow. Also, since you're doing c25k, there's a running challenge on the challenge board, very active group with lots of support!

Thanks I was unsure whether to do cardio on rest days or after workouts there seems to be benefits of both. In that case if I do:

Monday: full body
Tuesday: c25k
Wednesday: full body
Thursday: c25k
Friday: full body
Saturday c25k
Sunday: rest

You think that would benefit me more? I have no issue going to the gym as my work has a gym so no excuse to go before or after a shift

Thanks again all

zeejane03 · January 2019

It's great that you're ready to make the necessary changes to improve your health and life! However, it might be best to ease into this whole thing, which will make it more realistic and sustainable long term.

No need to make drastic changes to what you're eating starting out-if you eat out a lot then just start making adjustments to what you order (no more super sizing, switch to diet soda, switch out fries for another lower calorie side etc). For many, many people-just losing the excess weight will dramatically improve your health markers, so even if you continue eating the way that you're used to, but at the correct calorie amounts, you're going to see improvements.

As for exercise-again, no need to jump in and start a bunch of stuff that's all new and going to be really difficult for you to do physically-that will most likely lead to a quick burnout (and possibly injury). Walking is a great place to start-it's easy on joints, knees etc and is fantastic for your heart.

Best of luck to you OP, looking forward to updates on your progress

Panini911 · January 2019

Madmandan90 wrote: »

It recommends 1940 calories to loose 2lb a week. Do you think 1800 is a lot then?

And yeah I totally get that it needs to be sustainable. I'm hoping it will be. I'm not really a big binge eater. I drink a lot of sugary drinks which is my problem so if I can get past that hurdle I think I will be okay.

That's great though thanks so much for your advice

eat ALL the recommended 1940 calories AND eat back at least half your exercise calories. the recommended 1940 is what it says you need to eat TO LOOSE 2lbs a week. without exercise *but at the activity level selected). If you exercise you need to eat those calories back.

eating too little can lead to health issues.

I do encourage you to eat some foods you like every day or so to make it enjoyable. you don't need to suffer and eat blah food to loose weight. consider it practice at a lower calorie level for how you will be eating for your entire life to maintain the weight.

Mithridites · January 2019

Working out 6 days a week on your first week can make you pretty sore. That, in turn, can make you hate your new lifestyle and revert back to couch potato mode. How about planning every other day as active rest (walking, or swimming or yoga) until your 2nd month? Sticking to that plan long-term will be more effective than burning yourself out that first or 2nd week, or even worse, injuring yourself from overtraining.

rheddmobile · January 2019

Madmandan90 wrote: »

TavistockToad wrote: »

You must really love broccoli...

Why not eat a wider range of food, it might make it more sustainable for you?

Okay I will definitely try and mix up the veg a bit more. Truth be told the amount of veg I eat per year normally I would eat in a week on this food plan. Never been a big fan. I love mushrooms but every other veg bores me. I'll grow in some carrots and red onions and maybe some asparagus.

rheddmobile wrote: »

Also, if I can offer a tip, doing c25k and lifting on alternate days would probably be better than the same day. And make sure you have a rest day built in, to allow your muscles to recover and grow. Also, since you're doing c25k, there's a running challenge on the challenge board, very active group with lots of support!

Thanks I was unsure whether to do cardio on rest days or after workouts there seems to be benefits of both. In that case if I do:

Monday: full body
Tuesday: c25k
Wednesday: full body
Thursday: c25k
Friday: full body
Saturday c25k
Sunday: rest

You think that would benefit me more? I have no issue going to the gym as my work has a gym so no excuse to go before or after a shift

Thanks again all

Well - this will probably get wooed but is true - some studies show that cardio represses hypertrophy (muscle building.) One particularly interesting study found that people who did ten minutes of cardio directly after lifting got just as strong, but gained less muscle mass.

In terms of weight loss, there's really no benefit either way. The main thing is that doing it when you're already tired, you won't get the most out of it.

If you are absolutely new to this, work up to thirty minutes of brisk walking before starting c25k. If you can walk briskly for thirty minutes, jump on in!

Madmandan90 · January 2019

Thanks all for such quick responses. I am currently looking at realistic ways to increase these calories. I honestly think I will struggle to eat that much while intermittent fasting. I suppose it just goes to show how bad my eating habits were before.

I tend to wake up go straight so work which most shift tend to be up to 12 hours of work no breaks so I usually wait untill I get home to eat. Which is normally something like a KFC on the way back. 2-4 pints of coke through out the evening maybe something like a cheese on toast if I'm hungry before bed. and a late night 5-6 hours sleep and repeat.

I don't drink alcohol. I hardly eat any sweets, chocolate or crisps. It's pretty much unhealthy fried food and coke full of sugar

I obviously want to loose weight but ideally I want to lead a healthy lifestyle. I want to sort out my fatty liver and high blood pressure and be as fit as I can possibly be. I want to run a marathon at some point before I'm 30

Madmandan90 · January 2019

rheddmobile wrote: »

Well - this will probably get wooed but is true - some studies show that cardio represses hypertrophy (muscle building.) One particularly interesting study found that people who did ten minutes of cardio directly after lifting got just as strong, but gained less muscle mass.

In terms of weight loss, there's really no benefit either way. The main thing is that doing it when you're already tired, you won't get the most out of it.

If you are absolutely new to this, work up to thirty minutes of brisk walking before starting c25k. If you can walk briskly for thirty minutes, jump on in!

Believe it or not I can do a tiny bit of cardio. I've looked at the program and feel the first 4 weeks are manageable for me relatively easy but I'm going to take it slow starting from week 1. Thanks

Will this diet work?!

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