How to lose 10lbs per month and keep it off!

Using this plan I have lost about 30lbs over the past 3 months (190lbs to 160lbs), and have gone from about 23% bodyfat to about 14%. Lots of people have asked me about this diet plan so I figured I’d post it here for all to see etc.

The basic outline is here:

I buy large boxes of chicken breasts (about 4kg) from safeway (if they’re on sale) or walmart if they’re not. I cook off about 8-10 at a time, slice them up, keep them in the fridge.

I also make a black bean soup thing that I use as the base for my dinners (recipe at the bottom).

For breakfast I have two scoops of whey protein powder. If I’m conscious early enough sometimes I’ll have a ham/egg/black bean goop scramble – avoid ketchup on it if possible, it’s really not that good for you.

For lunch and my midday/after-work snack I have a 60% whole wheat pita (the safeway brand ones seem to be the best – they don’t fall apart when you roll them) with bbq sauce, lots of chicken, leaf lettuce, and jalapeno havarti cheese. (I know I shouldn’t have the cheese but I like it and don’t care about losing as much weight as possible asap – I want to be able to eat the same things and not get sick of them) Sustainable, not dramatic, weight loss is my goal.

For dinner I have some chopped up chicken breast with frozen mixed veggies topped with about a cup of the black bean soup.

I avoid all other carbs, especially refined ones, if possible. I usually have between 1600-1800cal per day – quite a drop for me, but the high protein content keeps me full all day. This range (1600-1800) would probably be good for you, but obviously tweak it if it’s not working – I don’t know how active you are etc.

I highly recommend getting a food scale for portion control and estimating calories – you don’t need to weigh *everything* you eat, but figuring out what’s in your regular meals is a good idea so you can keep a running total over the day.

Only drink water or 0 calorie drinks – but water is best. I usually have at least 1.5L of water per day, more if possible.

On sunday I eat whatever and as much as I can. I try to have a little of everything that I was craving over the previous week. I deliberately boost my calories as high as I can get them, close to 3000 if I can manage it – this keeps your metabolism from going into starvation mode. If you *have* to have something that isn’t on your plan, don’t feel guilty about it, but try to make it on wednesday if possible, and only one thing/meal if you can. A small calorie spike mid-week won’t really hurt you.

Because of the very limited nature of this diet, it’s a good idea to take a good multivitamin. If you’ve got one you like, cool. But I did a whole bunch of research and highly recommend AST Multi Pro 32x as it is designed for athletes and anyone on a limited/reduced nutrient diet. I just started taking it a week ago and I seem a little perkier in general – maybe placebo effect, but I know it’s good for me.

Also, research suggests that having a good balance of EFA (omega 3-6-9) in your diet can speed up fat loss and has other health benefits etc. I take has decent prices and shipping takes about 2 weeks.

Black Bean Soup
900ml low-sodium (if possible) chicken stock
3x 540ml cans of black beans, not drained
2x 500gr bags frozen spinach
~200ml salsa (I like hot, YMMV)

Toss the stock, salsa, and two cans of the beans in a large pot. Blend with a hand mixer or use a blender. Turn the heat onto about medium, add the last can of beans and the spinach. Reduce by about 1/5-1/4. Toss in a tupperware and throw in the fridge once it’s cooled.

You can get all the ingredients for a big batch of this at walmart for under $10. Responds well to half batches too.

1 cup of the soup is roughly 140-160 calories. It makes a great base for chicken/vegetable soups and also as a sauce type thing for broccoli/beef/black bean stir fry.

To Risk

To laugh is to risk appearing the fool.
To weep is to risk appearing sentimental.
To reach out is to risk involvement,
To expose feelings is to risk exposing your true self.
To place your ideas and
dreams before a crowd is to risk their loss.
To love is to risk not being loved in return,
To live is to risk dying,
To hope is to risk despair,
To try is to risk failure.
But risks must be taken because
the greatest hazard in life is to risk nothing.
The person who risks nothing, does nothing,
has nothing, is nothing.

– William Arthur Ward (1921-1994)