I worked out what my Protein and Calorie requirements were for weight loss, then ate burrito bowls, toasted cheese switches, scrambled eggs, and ice cream, 8 weeks and I had lost 10kg… Admittedly not the best way to do it, I would have been lacking fibre as usual, and it would have been healthier to do it slower, and wouldn’t have had as much bounce back when increasing calories. But proof is in the results.
I wasn’t eating any expensive supplements or meal replacements, I didn’t do any fancy or extreme diet, I just controlled how much I was eating and followed the plan, going too low calories can be as detrimental as high calories because you just become more lethargic and your body adapts and becomes very efficient at storing and conserving the energy.
I’m not the only person I have seen this work for, I’ve lost count of the number of clients we have now had who have successfully lost and maintained the weight loss.
So how do I get started with flexible dieting?
Hop onto a site with a macro calculator http://www.bodybuilding.com/fun/macronutrients_calculator.htm is a good example. Put your details in and it will give you the macros you should be looking to hit, then start logging it in an app like https://www.myfitnesspal.com/, very soon you will start to get a better idea of what you are eating and how it compares.
There are lots of little things which can cause issues in your data, some of the items in MyFitnessPal are incorrect as a majority of the data is user contributed, so they may have entered it incorrectly or the product might have a slightly different recipe in different countries, compare it to your product packaging and make sure it matches up. Weigh your solids and measure your liquids to ensure your quantities are correct, I’ve personally seen how bad people can be at estimating quantities.
It might be cumbersome to start with having to log all the food you eat, but you will begin to build a list of favourite and recently used food which will make it significantly easier, also make use of the barcode scanner function in the app as it will make it easier to add new things in.
If you go out for dinner you will have to wing it, find similar foods in MyFitnessPal or the supermarket estimate the quantities, at the end of the day you won’t be overly accurate but one meal being a bit off here and there won’t ruin everything, just try to be as accurate as possible when you can.
Struggling to not be hungry whilst on lower calories?
There are certain foods you can use to make it more bearable if you find you are always hungry, food high in fibre and/or protein keep you feeling full for longer, complex carbohydrates like starchy vegetables are more filling than simple carbohydrates.
There are low sugar and low fat products out there but be careful check the macros because sometimes there are products which use the advertising deceptively, food like butter/spread being labeled low sugar (because it’s almost entirely fat, alcohol being labeled low sugar (it’s calories are in the alcohol, not sugar).
You should be seeing results, if not you may need to make some adjustments.
Make sure you are logging things correctly, if everything seems to be correct try slightly decreasing calories.