K.I.S.S. Diet

[Veda]

Breakfast, 400 cal:
1 oz Cheese
1 oz Nuts
12 oz V8 Fruit Juice

Lunch, 400 cal:
4 oz Pasta Salad
12 oz Low Sodium V8

Dinner 400 cal:
4 oz Fish
8 oz Vegetables
8 oz Whole Milk

1200 cal is a weight loss diet for a 5'8" person.

I stick with high fat content foods so my body will burn more fat.

I add a couple of protein bars (200 cal) to maintain my weight.

Of course I'm 25 lbs over right now so I've not been sticking to it lately, damn cheesecake. 

[Dena]

If you are on Spiro, watch out for the low sodium V8. They replace the salt with potassium - 700mg or 20% of your daily requirement. On Spiro you are better off with the regular V8.

[Veda]

If you are on Spiro, watch out for the low sodium V8. They replace the salt with potassium - 700mg or 20% of your daily requirement. On Spiro you are better off with the regular V8.

Thanks!  I'm getting my potassium level checked next week.

[Deborah]

I have found that if I consistently eat about 50% RDA potassium then the blood levels remain normal.


It is better to be hated for what you are than to be loved for what you are not.
André Gide, Autumn Leaves

[Michelle_P]

I have found that if I consistently eat about 50% RDA potassium then the blood levels remain normal.

Yup.  I'm another spiro user, and I obsessively track everything with MyFitnessPal.  I found that limiting potassium to 2800 mg/day or less, and running sodium up a bit gave me normal blood serum levels.  I also found that I had to go from something like 2400 calories/day down to around 1500 calories/day to avoid weight gain on HRT!  (5'8", 137 lbs, moderately active, 6500 steps/day average)

[ainsley]

Breakfast, 400 cal:
1 oz Cheese
1 oz Nuts
12 oz V8 Fruit Juice

Lunch, 400 cal:
4 oz Pasta Salad
12 oz Low Sodium V8

Dinner 400 cal:
4 oz Fish
8 oz Vegetables
8 oz Whole Milk

1200 cal is a weight loss diet for a 5'8" person.

I stick with high fat content foods so my body will burn more fat.

I add a couple of protein bars (200 cal) to maintain my weight.

Of course I'm 25 lbs over right now so I've not been sticking to it lately, damn cheesecake. 

Is this diet regimen with or without exercise?

[Deborah]

I just had to increase my calories back to 2400 to stop the weight loss, and to lessen the hunger.


It is better to be hated for what you are than to be loved for what you are not.
André Gide, Autumn Leaves

[Veda]

Is this diet regimen with or without exercise?

It's a minimum caloric intake for no exercise.

[ainsley]

It's a minimum caloric intake for no exercise.

OIC, thanks for the info!

[Veda]

I just had to increase my calories back to 2400 to stop the weight loss, and to lessen the hunger.

I'm at 160 lbs now, my goal is 140 lbs.  The thing is I want the fat I do have to be in the correct places, so my goal is to go down to 130 lbs then gain back 10 lbs when my E level is high enough.

I even have a graphic for when I really want that piece of cheesecake.

[Veda]

Another note about this diet:

It is for the work week only, I started it because my days are busy and I was eating from fast food places and mini-marts, not only a bad diet, it was expensive. 

The breakfast and lunch are easy to prepare ahead for the week: The cheese comes prepackaged and I just divide a serving of almonds into ziplock bags with it.  The pasta is an 8 serving box that I cook all of and then mix 8 servings pesto and sun dried tomatoes into, then divide into 8 containers.  3 go to my wife or kids.  The recipe for the pasta can vary depending on my mood, sometimes it's just garlic infused grape-seed oil, pine nuts and gruyere cheese.

All three meals for the week are about $3.00 per meal.

[Deborah]

I'm at 160 lbs now, my goal is 140 lbs.  The thing is I want the fat I do have to be in the correct places, so my goal is to go down to 130 lbs then gain back 10 lbs when my E level is high enough.

I even have a graphic for when I really want that piece of cheesecake.

Last year I tried a similar strategy.  I'm 5'11 and I was aiming for around 150 initially.  I got to around 157 before I gave it up.  I just got really skinny and whatever progress I had made on HRT disappeared.  I then let it creep back up to around 185 and everything came back, including my waist fat although maybe not as much as before.  Right now I'm at 172 and feel like it's a pretty good place.  Most of the desired changes remain and the waist again shrank.  It's also around 18 to 20% bodyfat using female calculations which is the recommended range for fitness.  When I got to 157 I was hovering around 14% bodyfat using female calculations and looked it.

At around 2400 calories I should still lose weight but it will be at a slow pace of maybe 1/2 pound a week.


It is better to be hated for what you are than to be loved for what you are not.
André Gide, Autumn Leaves

[Veda]

It's also around 18 to 20% bodyfat using female calculations which is the recommended range for fitness.

My plan is for around 18 to 20% body fat as well, which is why I picked 140 lbs for a target weight.  I'm fairly muscular now at about 12% body fat, but I do have fat on my waist and more muscle on top than I want.

From http://www.livestrong.com/article/185784-normal-weight-for-a-woman-at-5-8/ :

"Women with medium-sized frames, who are 5 feet 8 inches tall, have an ideal body weight of 140 pounds, according to the University of Washington. Add 10 percent – equivalent to 154 pounds – for large-framed women and subtract 10 percent, which is 126 pounds, for women who are 5 feet 8 inches tall who have small frames. Use your wrist circumference to determine your frame size. Women who are 5 feet 8 inches tall are small-framed if their wrist size is less than 6.25 inches, medium-framed if their wrist is 6.25 to 6.5 inches around and large-framed, if their wrist circumference is more than 6.5 inches, according to MedlinePlus."

My wrist is 6.75 inches so I'm probably good from 140 to 150 lbs.

[Mirya]

How long have you been on this diet?  Only 1200 calories?  Is this really sustainable?  I think I would go crazy eating so little food. 

[Veda]

How long have you been on this diet?  Only 1200 calories?  Is this really sustainable?  I think I would go crazy eating so little food. 

I've just started this time, but I've been on it before and it works well.

This is for extreme fat loss with little or no exercise, and it is rough.  1400 is more moderate and 1600 will maintain.

If you exercise you will have to increase you caloric intake.

Here is a calculator:
http://www.freedieting.com/tools/calorie_calculator.htm