My Diet Program ..

[versionupdate]

hey people,

I used to be quite fat at my height (177cm) So I decided a month ago to control and reduce my weight. I consulted with doctor and he gave me fiber and some vitamins, not the dietary pills, to avoid yo yo effect (weight cycling). Difficult but worth to try.. I recorded quite a bit in details in what I ate in the beginning of the past days.. hope this would be your guideline..

JULY 2011

day1: @ 88.6kg guava, coffee(10am), vegie soup (3am)

Feeling: I felt a bit pain on my stomach around 3 am.. dunnoif I was too much hungry or had stomach ached.. so I tried to mix pure vegiesoup without protien carb oil. Had it around 3.30 am but my stomach still hurt.Therefore, I realize it's not hunger but I wanna shit.

day2:@88kg guava, rose apple (10am.) Sasimi (Salmon and Tuna 3 pcs each)

Feeling: My body was shaking a bit since I have to do quitemany activities on this day. Fresh sasimi dishes do help.

day3: @87.2kg vegie soup with half small pack bean sproutnoodle (10am.), 2 small white meat chicken + 6 slices unfat meat (12am) 1 porksatay 4 low cal crackers, 2 pcs of guava

Feeling: I can't resist the nice lunch smell that made me soapatite. Then I and my family went to couple election areas to take votes.Going back home and then taking off to my gf house. In the evening I reallyneed some protien because my body has too low energy to do things.

day4: @86.4kg vegie soup (Thai Style) Rose Apples, DarkCoffee with 2 packs of Equal: Evening dining with my friend (had 2 fried shrimpballs and some stir fried vegie.

Feeling: Feel almost the same thing as everyday but today Ifeel a lot easier to manage my body. It might be I work on the table and notmuch traveling and moving.

day5: @85.4kg Kuava, Black Coffee with Equal, 5 rose apples19.30pm. Yogurt 3 am.

Feeling: I feel my body has adjusted to the dietary periodbut still have some difficulties to do make much movement sometimes. Sleptaround 9.30 pm and woke up 3 am, having 1 yogurt and fell asleep around 5am.

Day6: @84.5 Rose Apple, Black Coffee with Equal, 3 Chickensticks 5pm

Feeling: Don't feel much hungry but a little dizzy in theafternoon. Spent too much energy visiting customers so can't stand smoky chickensticks.

Day7: @84.1 Rose Apples, Black Coffee with Equal, SUKIYAKIVegie and 1 plate meat 6pm.

Feeling: Rough day with work and have to come out to checkout the hotel with my gf. Super hungry plus the old habit to bring gf to havesome dinner, so we stopped by the sukiyaki restaurant and order 4 plates of vegie and1 big plate of meat to share.

Day8: @84.1 Guava, Black Coffee with Equal, 3 RoseApples(4pm), 2 Pork sticks( 8pm)

Feeling: This morning my weight stayed the same. Oh yes maybe I had sukiyaki yesterday.. gotta make better progress today.

Day9: @83.5 Guava, Rose Apples, Black Coffee with equal, Thai Yentafo soup (7pm)

Feeling: Couldn't stand the hungry in the evening since Iwent to help Keng making VDO presentation.

Day10: @83.8 korean Beef (Lunch), normal dinner withoutcarb. Beef (10pm) with Alcohol

Feeling: It's difficult to live with family without havinganything. difficult to shit, I will restart dieting on Monday

Day11: @84.5 Vegie soup, Guava, Black Coffee with equal, 2pcs crackers (8pm)

Feeling: Today is not too bad.. no hungry and busy all day

Day12: @83.3 Konjac Noodle with Miso Japanese soup, Black Coffee withequal, 2 Pork Satays

Feeling: Super Hungry around 7-8pm but having a lil 2 porksatays made me a lot better

Day13: @82.7 Vegie soup, black coffee with equal, guava, 4pork satays( 3pm) Vegie soup,fried nuggets, stired vegie

Feeling: very happy having dinner..

Day14: @82.7 Konjac Noodle with Miso, Cabbage, Back Coffeewith equal (3pm), Beef steak, Salmon spicy salad, 5 glasses of alcohol

Day15: @82.5 Guava, Konjac Noodle with Miso Japanese Soup

Day16: @82.5 Normal Eating (Sushi and Sasimi 6pm)

Day17: @82.3 Vegetarian food

Day18: @81.5 boiled swamp cabbage, Black Coffee with Equal,1 little sandwich

Day19: @81 Konjac Noodle with Oringi Mushroom, Black Coffeewith equal

Day20: @81 boiled swamp cabbage, Black Coffee with Equal,Beef Steak (13.00), Thai Food (19.00)

Day21: @81.2 boiled swamp cabbage, Black Coffee with Equal,1 salad shrimp

Day22: @81 Vegie Soup, Black Coffee with Equal, 1 Thai style sausage(8pm)

Target: My weight stays the same for many days! Today mustbe super diet!

Day23: @80.3 Vegie soup, Black Coffee, Yentafo nonoodle(3pm), Dinner@keng wedding, Load of Alcohol

Today's my friend's wedding day. Need to fill up energy in theevening.

Day24: @80.5 Vegie with Thai spicy source, Dinner@gf house:vegie soup, other food but focusing on no carb

Day25: @80 Jungle Curry Vegie soup, Black Coffee, Coke Zero,1 stick of grill pork, 2 sticks of grill chicken

Day26: @79.4 Vegie soup with Konjac noodle, Black Coffee,Som Tum(Papaya Salad) with Little Beef (7pm)

Day27: @79.6 Vegie soup with Konjac noodle, Black Coffee,Som Tum(Papaya Salad) and Grilled Beef (7pm)

Day28: @79.6 Vegie with Thai spicy Source, Black Coffee,Konjac noodle(6pm), Kongjac with Tom Yum Mama MSG (Eat less, Bad taste, 7pm)

Day29: @78.8 Met Doc, boiled swamp cabbage (3pm), BlackCoffee, dinner @Emporium, mostlyvegie and beef

note: no shit today

Day30: @78.7 Vegie Salad with 2 Hams, Chinese Noodle Dim Sum

Day31: @78.2 Sizzler Salad, Boil Fish, My gf's mom bd dinner(a lot)

August 2011

Day1: @78 boiled swamp cabbage, black coffee, half piece ofchicken (11pm)

Day2: @77.7 (unnoted)

Day3: @ 77.6 Vegie soup, black coffee, Sasimi with gf (sofull) 9 pm.

Day4: @77.6 boiled swamp cabbage, black coffee, esarn mealvegie and beef with Keng.

Day5: @77.6 Beef Steak with friends (12am)

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.

. Did quite slack andmy weight didn't have much movement.. may be this is the difficult time to getmore weight loss. No recorded so far

.

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** Now I feel okay to do some exercise. My stomach hasperfectly adjusted not to eat much, or may be it's getting smaller. From day18, I plan to eat vegie and try to work out on weight training or exercising.

Day18: @75.5 boiled swamp cabbage, black coffee (10 am), 1apple from my gf's mom, weight training 50 sets before bed

Day19(Today) : @74.8 Black Coffee, 1 Jam Roll

Wish me luck! My target weight is 71 kgs!

[botmann]

How old are u? Thats some crazy stuff u doin, all that u lost now is going to come back twice as fast...

I can believe ur still alive, this is some good methods to get an ulcer. Good old resistance training is the healthiest way to lose fat and look good. You have probably slammed your metabolism rate lower than anything...

Keep this updated, gonna be interesting to see u go from 71 to 80 in 5-7 days when u start to eat normal stuff.

[whoppe78]

I don't even know what most of that stuff is. I've been here 4 months and dropped 19 kilos. I don't eat break fast,I eat lunch around 12 pm (mostly vegetarian) and for dinner usually a salad. Plus some nights I eat the bbq fish they have at market. I do cardio 5-6 nights a week. Was lifting weights but old injury came back and I stopped.I've done fasting before which is similar to what your doing but when done I always put weight right back on.The idea is to eat right and not starve your self so the weight comes off gradually. My problem is when I go home I work in a pizza shop and way to many temptations. But good luck and keep excercising.

[MrRed]

That is not a diet program,that is crazy

Eat normally and get on the treadmill you will build your energy levels up and loose fat.

[whoppe78]

I agree 100%

[JuliaThazinMayerhofer]

Find it quite irresponsible to post something like that here and call it a "diet" - not a good example for others. And what you are doing is not good for your body - you will get all of it back sooner or later since you won't be able to keep a "diet" like that forever.

You should try to develop a more health lifestyle and good eating habits in general, that will help you to get sustainable results and keep the weigh down.

[quandow]

http://www.livestrong.com/

This is a FREE web site that will really open your eyes to what you are eating and possibly making big mistakes. There is a paid subscription option but I recommend staying with the free account because the paid one is too much trouble trying to navigate all the extras they packed in.

For instance, I thought eating raisins was a healthy thing to do, but they are much higher in calories than I knew. With this site, you can put in your height, weight, age and goals. It will then set up a daily maximum calorie count, and you put in EVERYTHING you eat and all exercise (THIS is the real key, get off the couch!) and show you where you stand. Good luck!

[bendix]

I dont know why people are so judgemental - if it worked for him, so be it.

18 months ago I hit 110kg (I'm 192cm tall, so I didnt look fat) but I started to notice it. I took a very scientific approach. I worked out that I needed 2600 calories a day to maintain my weight, so I rigidly limited myself to 1600. Plus I walked - no hard exercise, just 3-4km a day plus a good 10km on Saturdays and Sundays. The weight fell off. I got down to 88, but everyone was saying I looked sick so I readjusted to around 92kg.

Since then I have maintained that level, give or take a kg up or down.

Dieting and losing weight is simple as anything.

[robblok]

I dont know why people are so judgemental - if it worked for him, so be it.

18 months ago I hit 110kg (I'm 192cm tall, so I didnt look fat) but I started to notice it. I took a very scientific approach. I worked out that I needed 2600 calories a day to maintain my weight, so I rigidly limited myself to 1600. Plus I walked - no hard exercise, just 3-4km a day plus a good 10km on Saturdays and Sundays. The weight fell off. I got down to 88, but everyone was saying I looked sick so I readjusted to around 92kg.

Since then I have maintained that level, give or take a kg up or down.

Dieting and losing weight is simple as anything.

True.. i got a calorie counter app. Works good for me. Still the workout is an other benefit as it is good for your health. You don't actually burn that much by exercise in general. Even if you work out hard. I know i workout a lot.

But exercise will make your muscles look better and your stamina better.

[Deserted]

I think you are going to have srious problems when its over. What you are doing is close to punishment. Instead, you should focus on a perminent lifestyle change where you eat healthily and minimally and take regular exercise. That way you will keep the weight off, which is harder than losing it in the first place.

[bendix]

That way you will keep the weight off, which is harder than losing it in the first place.

I disagree completely. I lost 20-odd kg very quickly, a fifth of my body weight. After doing that I found I didnt want to eat so much - it felt uncomfortable. Ive maintained the weightloss for well over a year now with no effort at all.

[robblok]

That way you will keep the weight off, which is harder than losing it in the first place.

I disagree completely. I lost 20-odd kg very quickly, a fifth of my body weight. After doing that I found I didnt want to eat so much - it felt uncomfortable. Ive maintained the weightloss for well over a year now with no effort at all.

Bendinx, the not eating much is a permanent lifestyle change. If you keep on eating as much as you did b4 you will gain it back.

But your way of weight loosing is the normal one just getting a calorie deficit. I want to loose around 16 kg maybe 20 but i lost 6 already. Just by tracking my calories.

Exercise is great for the body but it does not burn much energy, the secret to weight loss is in how much you eat not exercise. It does help and its great for your health but for actual weight loss its not as good eating less.

Not to mention drinking (alcohol) less.

Edited February 14, 2012 by robblok

[maccaroni man]

That way you will keep the weight off, which is harder than losing it in the first place.

I disagree completely. I lost 20-odd kg very quickly, a fifth of my body weight. After doing that I found I didnt want to eat so much - it felt uncomfortable. Ive maintained the weightloss for well over a year now with no effort at all.

Bendinx, the not eating much is a permanent lifestyle change. If you keep on eating as much as you did b4 you will gain it back.

But your way of weight loosing is the normal one just getting a calorie deficit. I want to loose around 16 kg maybe 20 but i lost 6 already. Just by tracking my calories.

Exercise is great for the body but it does not burn much energy, the secret to weight loss is in how much you eat not exercise. It does help and its great for your health but for actual weight loss its not as good eating less.

Not to mention drinking (alcohol) less.

in my exp. the truth has been in what i eat more than how much i eat. i was gaining weight on a low cal diet because i was eating to much fat and empty carbs. i dropped 1.5kg last week because i started eating smart and took in an avg of 500 cal. more per day. i do an avg of 60 min per day in training as well and always have so the drop is not from the gym but from the right foods and a balance of crabs, fat and protien. IMO

Edited February 15, 2012 by maccaroni man

[robblok]

That way you will keep the weight off, which is harder than losing it in the first place.

I disagree completely. I lost 20-odd kg very quickly, a fifth of my body weight. After doing that I found I didnt want to eat so much - it felt uncomfortable. Ive maintained the weightloss for well over a year now with no effort at all.

Bendinx, the not eating much is a permanent lifestyle change. If you keep on eating as much as you did b4 you will gain it back.

But your way of weight loosing is the normal one just getting a calorie deficit. I want to loose around 16 kg maybe 20 but i lost 6 already. Just by tracking my calories.

Exercise is great for the body but it does not burn much energy, the secret to weight loss is in how much you eat not exercise. It does help and its great for your health but for actual weight loss its not as good eating less.

Not to mention drinking (alcohol) less.

in my exp. the truth has been in what i eat more than how much i eat. i was gaining weight on a low cal diet because i was eating to much fat and empty carbs. i dropped 1.5kg last week because i started eating smart and took in an avg of 500 cal. more per day. i do an avg of 60 min per day in training as well and always have so the drop is not from the gym but from the right foods and a balance of crabs, fat and protien. IMO

Im not going to say you are wrong.. because that is your experience. I do agree that when your on a calorie deficit you need to watch what you eat and eat quality foods else you never get the right nutrients in your body.

I workout a lot.. 3 times heavy weight lifting and 4 times cardio on a spinning bike. But i dont think it will help that much. It does give me strong big muscles and stamina and a better health. So that is a great thing.

[Deserted]

The point to my previous post was that though there are many encouraging stories of people who keep weight off for x-amount of time but perminent weight loss is perminent. I don't believe that, for example, 1-year programme can equate in terms of difficulty to a life time of maintaining your weight at a certain level. The ramifications of maintaining your weight are far greater, you will need to perminently remove vertain bad habits, you will need to perminently remain active, and you will need to take a perminent interest in your own health. Though some people can obviously manage this, most of us are creatures of preference and eventually revert to how we once were. The amount of time this takes often depends on the person involved. I don't wish to sound negative, but I have been doing long distance running for almost twenty years, my own wieght has fluctuated between 67-98 kilos. I've been through it alol and seen people succeed and fail. In my experience I have seen many people cut out things completely in order to reach a target, only then to slip back over time. Unless you can change your lifestyle so that you're not down the pub half the week, or snacking all the time, success will fleeting at best. Remember, these changes should be for the rest of your entire life, they go far beyond the demands of a diet programme and need a change of mind-set in order to work.

[tropo]

The point to my previous post was that though there are many encouraging stories of people who keep weight off for x-amount of time but perminent weight loss is perminent. I don't believe that, for example, 1-year programme can equate in terms of difficulty to a life time of maintaining your weight at a certain level. The ramifications of maintaining your weight are far greater, you will need to perminently remove vertain bad habits, you will need to perminently remain active, and you will need to take a perminent interest in your own health. Though some people can obviously manage this, most of us are creatures of preference and eventually revert to how we once were. The amount of time this takes often depends on the person involved. I don't wish to sound negative, but I have been doing long distance running for almost twenty years, my own wieght has fluctuated between 67-98 kilos. I've been through it alol and seen people succeed and fail. In my experience I have seen many people cut out things completely in order to reach a target, only then to slip back over time. Unless you can change your lifestyle so that you're not down the pub half the week, or snacking all the time, success will fleeting at best. Remember, these changes should be for the rest of your entire life, they go far beyond the demands of a diet programme and need a change of mind-set in order to work.

You've hit the nail on the head. This is the reason why I don't believe in counting calories. Improve the quality of a diet and exercise the extra weight off slowly over time - how long depends on how much you need to lose. This way you reset your metabolism and you won't put it back on quickly and you'll never need to count calories.

[robblok]

The point to my previous post was that though there are many encouraging stories of people who keep weight off for x-amount of time but perminent weight loss is perminent. I don't believe that, for example, 1-year programme can equate in terms of difficulty to a life time of maintaining your weight at a certain level. The ramifications of maintaining your weight are far greater, you will need to perminently remove vertain bad habits, you will need to perminently remain active, and you will need to take a perminent interest in your own health. Though some people can obviously manage this, most of us are creatures of preference and eventually revert to how we once were. The amount of time this takes often depends on the person involved. I don't wish to sound negative, but I have been doing long distance running for almost twenty years, my own wieght has fluctuated between 67-98 kilos. I've been through it alol and seen people succeed and fail. In my experience I have seen many people cut out things completely in order to reach a target, only then to slip back over time. Unless you can change your lifestyle so that you're not down the pub half the week, or snacking all the time, success will fleeting at best. Remember, these changes should be for the rest of your entire life, they go far beyond the demands of a diet programme and need a change of mind-set in order to work.

You've hit the nail on the head. This is the reason why I don't believe in counting calories. Improve the quality of a diet and exercise the extra weight off slowly over time - how long depends on how much you need to lose. This way you reset your metabolism and you won't put it back on quickly and you'll never need to count calories.

In this case i differ from you Tropo, i do believe in counting calories. It helps me a lot. However i try to get good meals and after a while you get a feeling for how much you eat. Sometimes when you add new stuff its good to review. Also its good to see how much something is calorie wise.

After a while i stop logging and eat that but still weigh the food (or buy certain weights). Then when i change things like now i check how much it is. Just to know i'm on the right track.

Of course this is hard when you eat out. But basically i got a set meal plan build around a breakfast that is always the same (oatmeal and milk) and certain amounts of chicken and eggs. Vegetables you can add as much as you want as your unlikely to overeat on those.

When i started adding extra protein and eggs i re evaluated what i ate to make sure your in the right zone.

Once in a while you eat other stuff or you eat out, you cant log that but you can make healthy choices then. It all depends on how good you get at estimating what you eat and how much calories it contains.

So real logging can be helpful to set up your basic food program and evaluate it for new things that sneak in. 100% logging is real hard to do especially if you want to have an normal life.

[tropo]

So real logging can be helpful to set up your basic food program and evaluate it for new things that sneak in. 100% logging is real hard to do especially if you want to have an normal life.

This is one of the reasons I don't believe in it. It's not sustainable in the long term and it's good to think of losing weight as a long-term project.

I believe eating should become instinctive and it's easy if one records one's weight to see if things are starting to go bad - and then adjust and pull it back. Closely study your food intake and weed out as much bad stuff as possible and add good stuff.

Develop healthy eating habits, eat moderately and exercise. Think health first, the weight loss will follow. As long as you're starting to improve your health the excess fat is merely a cosmetic concern which will take care of itself.

Now certainly, to drop weight quickly as you're doing counting calories is the only way. There are quite a few possible negatives if one does it quickly compared to the patient, slower approach.

I think it is a good idea to consider how one became too fat in the first place. More than likely it wasn't overnight. Reversing it shouldn't be considered an overnight project either.

[robblok]

actually i think we are saying almost the same. Not much difference in our view but logging is a good tool to develop healthy food programs. You learn what is good and what is bad. Once you know that and you know what you are about to eat it becomes second nature to choose right. Then you only log if you are really changing your food intake.

[tropo]

actually i think we are saying almost the same. Not much difference in our view but logging is a good tool to develop healthy food programs. You learn what is good and what is bad. Once you know that and you know what you are about to eat it becomes second nature to choose right. Then you only log if you are really changing your food intake.

I suppose I was making the assumption that people have a clue what is high in calories and what is not. What is healthy and what is not.

[robblok]

actually i think we are saying almost the same. Not much difference in our view but logging is a good tool to develop healthy food programs. You learn what is good and what is bad. Once you know that and you know what you are about to eat it becomes second nature to choose right. Then you only log if you are really changing your food intake.

I suppose I was making the assumption that people have a clue what is high in calories and what is not. What is healthy and what is not.

I never realized that my pork spaghetti that i make was almost double in calories then my chicken spaghetti. Needless to say i cut out pork for the most now. I did know pork was more fat then chicken but i never expected it to differ that much. Sometimes small changes can make big differences. You can only find those chances if you analyze what you eat a bit.

I got a pretty good idea what is healthy and what is not. But nuts almonds for instance are healthy just loaded with calories.