About two years ago, I was the heaviest I’ve ever been in my whole life. I tried many diet plans to try to lose weight but none of them helped. When I first started this weight loss diet plan, I weighed 238 lbs. The first 4-5 days were tough! I was always hungry since my stomach was stretched out and used to overeating. Day 6 is when it got easier for me. After my first 30 days of staying on this diet plan, I lost 10 lbs of pure fat (dropped from 39% body fat to 36% body fat).
At 228 lbs., I continued on the same nutrition plan for another 30 days. After the second round, I lost another 10 lbs and dropped from 36% body fat to 33.5%.
At 218 lbs., I continued once again on the same nutrition plan for another 30 days. This time, I hit my plateau and only lost 5 lbs, dropping from 33.5% body fat to 32%.
After those 90 days, my final weight was 213 lbs (25 lbs difference!). During the entire period, I did not change anything else about my daily routine at all. I purposely made sure that I continue to moderately exercise 3 times a week as I usually do to see how well the nutrition plan works (and it does work very well!).
Here’s the daily diet plan. The numbers next to each item in the “Daily Diet Plan” section is the number of servings of each item. You can look up the serving size in the “Serving Sizes and Example Foods” section.
Daily Diet Plan
Serving Sizes and Example Foods
Throughout the Day
1 serving of meat/dairy
1 serving of starch
1 serving of fruit
1 serving of low starch vegetable
1 serving of fat
1 serving of dessert
Notice that the foods listed in the healthy daily diet plan above are mostly just ingredients and not meals. It is up to you to cook and spice the ingredients to your liking (given that you don’t significantly add any extra calories during the process). I believe that if I were to give you a set of diet meal plans, you’d get bored with it after a couple of repetitions (at which point your diet fails). Also, having enough drive to commit to a set meal plan is not the goal here. The goal is to teach your body to learn how to eat right, by making permanent changes to your lifestyle.