Diet Nutritional Plan: Update After 5 Months

Many people that read my articles might not know, but one of my first articles was on creating the perfect diet. If you click the Diet Nutritional link at the top of the page you can read the whole story.

We’ll since I haven’t talked about it in a while many people have written asking if it failed? Nope, I started at the beginning of November at 248 pounds and now after 5 months I’m at 184 pounds. That is a total loss of 64 pounds in 5 months! I achieved that weight loss:

  • Without Exercising
  • Without counting carbs
  • Without watching sugar intake
  • Without diet supplements
  • Without diet pills

Basics of What I Did

I created the diet plan based off of what I read in nutrition rather than diet books. If you read nutrition books they tell you to:

So that is what I did. On an average day I consume:

  • 1400 Calories ( Based off of being 6’3″, large frame, and wanting to weigh 185 pounds )
  • 4 Grams of Fat ( The recommended level is 47 Grams )
  • 8 mg of Cholesterol ( The recommended level is 300 mg )
  • 1625 mg of Salt ( The recommended level is 2500 mg )
  • 270 Grams of Carbs ( The recommended level is 193 Grams )
  • 41 Grams of Dietary Fiber ( The recommended level is 16 Grams )
  • 35 Grams of Sugar ( The recommended level is 28 Grams )
  • 48 Grams of Protein ( The recommended level is 53 Grams )

Your Saying “I Don’t Have Time to Monitor My Calories”

Wrong! On average it takes me 4 to 5 minutes maximum to figure out my calorie intake with a free tool called My Fitness Pal. They have a website available and an i-phone app.

My Fitness Pal Food LookupWhen you first start out you click on the Add Entry button. Then a list of options comes up. You click on the right food type and it’s automatically entered along with nutrient amounts.

When you first start using the app or website, you’ll have to look up everything, but it stores everything you enter. After about a week, almost everything you regularly eat will be stored and selectable with 1 click.

If My Fitness Pal doesn’t have something you eat in it’s database, which almost never happens, you can enter the food easily along with all the nutrient amounts. You can also store regular meals you eat by clicking the My Meals button.

After you are done eating for the day you’ll be able to see the nutrient levels you met for the day. After another day you’ll be able to see the amount of weight your losing.

So, now you have no excuse for not counting calories. Here are some additional pictures of the app.

My Fitness Pal Food EntryMy Fitness Pal Progress Graph

I Bet the Food Options are to Limiting?

I don’t think so. Below are staples of my diet plan. These are those food items that I credit for helping me lose the weight. And, I’m not getting paid to endorse these products, but I’m open to the idea 🙂

Every Morning I Eat

A great cold or warm cereal that is high in Fiber and low in Fat, Cholesterol and Salt ( If Possible ). Along with that I eat fat-free skim milk or water and a high fiber piece of toast or whole wheat english muffin, such as the following. (Sorry, I don’t have a picture of my English Muffin of Choice, Ezekial Whole Grain English Muffin ).

Red Mill 10 Grain CerealAll Bran Bran BudsPepperidge Farm Double Fiber BreadRed Mill Rolled OatsWhat is the Downside of the Diet?

There are downsides, but for a diet that provides constant weight lose, without limiting my meal choices I can handle them. They include the following:

  • A lot of restaurant food will make you sick after you have been on this plan for awhile. I’m guessing this happens because your body is running so well without all the garbage, that when you do eat large quantities of calories, fat, cholesterol and salt your body rejects it? That might tell you something.
  • People may nag you because you can’t eat all the slop they are eating. You know I’m stretching to find negatives now.
  • Before you reach the 2 week mark you’ll have some serious cravings. After a month you’ll lose them altogether.
  • You’ll start to wonder how you’ll stop losing weight. It’s easy just slowly increase your calories until you stabilize. I’m going through this right now.

And that’s about it. I hope you enjoyed this article. If you have any questions leave them below. I leave you with a few more foods that are staples of my diet plan.

Till next time…

Arrowhead Mills Bulgur WheatBionaturae Whole Wheat PastaDel Monte No Salt Added TomatoesEden Foods Apple Cider Brown MustardHellmanns Low Fat MayoEgg BeatersEden Foods Organic Red QuinoaHodgson Mill Elbow Macaroni PastaKraft Fat Free Mozzarella CheeseMaple Grove Fat Free Balsamic

6 Responses to “Diet Nutritional Plan: Update After 5 Months”

  1. Hello,I love reading through your blog, I wanted to leave a little comment to support you and wish you a good continuation. Wishing you the best of luck for all your blogging efforts.

  2. Thank you for a wonderful post. I enjoyed it.

  3. Isabelle says:

    Hi! What do you think of low carb diets.i am sure you looked into this when you researched which would be the best diet for you.
    You decided to go low fat versus low carb.
    Just trying to have your opinion!

    • Derek Banas says:

      Hi, I personally consider this to be a low calorie diet above all else. I think a low calorie ultimately cuts down on fats and carbs. I’m not a big believer in doing anything unless calorie counting is part of the equation.

      I personally tailored this diet to allow me to eat large portions in exchange for always eating low calorie food. That worked for me. Some people may be able to limit quantity and get the same results, but I couldn’t.

      I think we are all different and if you are willing to exercise that will also dramatically change the diet. I just didn’t have time for exercise.

      I hope that helps 🙂

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