Picking the right diet plan for quick weight loss is never easy but the best part of the conundrum is that it doesn’t have to be that difficult. If you keep things simple you will have much more success and be more likely to stick to your diet plan and achieve your weight loss goals. I will outline a program for you here and not tell you what to eat at all and the truth is that it really doesn’t matter. The only complication here is that you will have to count your calories. Many people resist calorie counting because it is difficult and time consuming. It demands persistence and can make you look like a weirdo at times but it also leads to results. So, if you can get past any hangups can start counting you will succeed.
Here is how the program works. I will break it down on a daily basis here. Keep in mind that these numbers are meant for a male in the 180 – 200 pound range. If you weigh more or less you may want to modify this diet plan in either direction.
Day 1 – 1800 calories, This is your break in period, you will probably be hungry if you have been eating the standard American diet for awhile. Get past your hunger and realize that your hunger is also a signal telling you that the pounds are falling off.
Day 2 – 1600 calories, Look at your calorie log and see where you can cut a few calories out. It may be a coke, coffee creamer, or smaller portions. Start recognizing calorically dense foods and nutritionally dense food and basing your diet on the nutritionally dense foods.
Day 3 – 1400 calories, you will most likely be appalled at how low your calories go on this day, but by the end of the day you will be amazed at how little you can eat and still get by. You once again just have to look to areas where you can cut and maximize your nutrition with as few calories as possible. You may want to skip a meal or go to bed early on super low calorie days.
Day 4 – Semi reward time, 2000 calories. You will be living in the land of abundance here and your energy level will be high. Take the opportunity to get a great workout. Continue eating clean and focus on getting enough protein.
Day 5 – 1600 calories, taking it back down here and preventing the body from getting a good idea of what we are trying to do. Keep the surprises rolling and you will loose weight more quickly. By this point I often fall into a pattern of eating similar foods on similar calorie goal days. This is fine, we are after simplicity here.
Day 6 – 1200 calories, yes I know just when you thought it couldn’t get any worse it does. No one ever said that this wasn’t going to be hard work I just said that it would work and this is where the real magic happens. If you have made it this far and stuck to the plan you should already be seeing results. So, do what ever you have to do to reach the 1200 calories. if you have to skip a meal or fast for part of the day do it. It won’t hurt you and there is a reward in store.
Day 7 – Find out what your daily caloric burn is and stay under this. Eat a cheat meal, notice I did not say have a cheat day, I said eat a cheat meal. Keep it reasonable and keep it semi clean but enjoy food for a change. Your body needs the nutrients and your brain needs a rest.
Follow this diet plan for at least 4 weeks for best results at which point I would suggest taking a week off and eating at a maintenance lever to give your body a chance to recover. After 4 weeks you will be physically and emotionally spent but you could also be a lot lighter.
Here are a couple of tips to make things easier
Don’t drink anything exert for water and maybe black coffee.
Try to eat your body weight in grams of protein to minimize muscle loss and aid in recovery.
Pick a daily goal and stick to it, if you reach that goal by lunch, well then no dinner.
Keep track of the little things like sauces, coffee creamer, or any supplements, these little calories can add up to a lot and sabotage a diet plan.
I have seen this diet plan work very effectively on a number of people. It can be hard to get into a first but once you get the routine figured out it will lead to quick weight loss at a sustainable level.