There are a million and one diets out there and I have done plenty of them. Some worked really well while others actually made me gain weight. Some of the ones that worked included calorie variation, low carb and low sugar and high protein. Stagnant severe calorie restriction worked great at first but I always ran into a weight loss plateau, that surprise, could only be undone with a binge.
Diets that worked:
Calorie variation- this allowed my metabolism to stay at its peak because my body never knew what to expect: I varied my calories by about 300-400 everyday. I also varied which food groups I consumed. A simple way to this diet is to do one day and one day low and then repeat.
Sample Meal Plan:
Day 1:
Breakfast: 1 peach, 2 hard boiled eggs. 200 calories.
Lunch: 1 slice multi grain bread, 1 tbsp cashew butter, 2 cups veggie salad. 225 calories.
Snack: 1/2 cup multigrain Cheerios with 1/2 cup skim milk. 95 calories.
Dinner: 1 baked potato, 2 cups low sodium vegetable minestrone soup. 200 calories.
Total: 720 calories.
Day 2:
Breakfast: 1 cup oatmeal, 1/2 banana. 210 calories.
Lunch: 1 tuna or egg salad sandwich. 400 calories.
Snack: 1/2 banana. 60 calories.
Dinner: 4 oz steamed boneless skinless chicken breast or 1/2 cup cooked beans, 1/2 cup steamed string beans, 1/2 cup steamed brown rice. 230 calories.
Snack: 1 cup grapes. 110 calories
Total: 1010 calories.
Day 3:
Breakfast: 1 cup hot chocolate, 1 apple. 181 calories.
Lunch: 4 cups large veggie salad with fat free dressing. 100 cal.
Dinner: 1 whole wheat pita with 2 oz part skim mozzarella cheese or 2 oz ham,1apple. 381 calories.
Total: 661 calories.
Day 4:
Breakfast: 2 scrambled eggs with one ounce provolone cheese and one slice multi grain bread. 400 calories.
Lunch: 1 slice vegetable pizza. 300 calories.
Snack: 2 peaches. 120 calories.
Dinner: 4 oz turkey or vegetable burger without bun, 1 oz potato chips. 350 calories.
Total: 1170 calories
Low carb :
Day 1
Breakfast: 2 hard boiled eggs, 2 oz veggie sausage link. 220 calories.
Lunch: 4 oz veggie burger, 2 slices lo-carb bread, 1 cup veggie salad. 340 calories.
Snack: 1 cup cranberry juice. 120 calories.
Dinner: 1 cup tofu and veggie or chicken and veggie stir fry. 300 calories .
Total: 1080 calories .
Day 2:
Breakfast: 1 slice lo carb bread with 1/2 cup tuna and low fat mayo or tofurkey. 160 calories .
Lunch : 1 cup cubed pineapple, 4 oz chicken or mock chicken. 300 calories.
Snack: 2 apples. 81 calories.
Dinner: 4 oz lean turkey or veggie meatballs. 2 cups veggie salad with fat free dressing. 250 calories.
Total: 871 calories .
Day 3:
Breakfast: 3 hard boiled eggs. 210 calories.
Lunch : 2 cups cubed melon and 2 cups veggie salad with fat free dressing. 200 calories.
Snack: 1 pop tart. 200 calories.
Dinner: 3 cups pumpkin soup. 210 calories z
Total: 810 calories .
Day 4
breakfast: 1/2 cup oatmeal, 2 papayas . 209 calories.
Lunch: 4 cups veggie salad with fat free dressing. 100 calories.
Snack: 2 oz roast beef or Gouda cheese, 1 slice lo carb bread, 1 cup baby tomatoes. 287 calories.
Dinner: 1 smoothie (1/2 cup kale, 1/2 cup basil, 1 cup strawberries, 1 cup raspberries, 2 apples, ice blended) 291 calories.
Total: 897 calories.
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