Straight calorie counting, had a fancy spreadsheet I logged everything I ate with calorie counts, it predicted weekly and monthly weight loss plus expected goal weight date etc (I was out by a week, I hit target early as was averaging 1430 a day not 1500).
The prediction based on 3500 calories equally 1lb of weight loss was remarkably accurate for me.
I also took supplements since 1500 a day is considered very borderline for a man and I'm quite big naturally.
Supplemented with cod liver oil, multivitamin, vitamin D and calcium and used dissolvable fibre drinks (one side effect of not eating a lot is unfortunate).
Breakfast was porridge (plain oats, no salt, sugar or honey), lunch was no fat cottage cheese with salad, tea was either pork, chicken or fish with steamed veggies.
Occasionally I'd eat McDonalds if the the junk craving was too strong (because it has accurate calorie counts).
Drank a lot of water as well, probably 5-6 pints a day plus coffee and diet energy drinks for pick me ups.
It was actually pretty easy once I got past the first week.
The hard part since has been eating clean and still getting 2500 calories, it's amazing when you cut out sugar and really high fat stuff how much you have to eat to get 2500 calories, its the equiv of 2.5kg of regular cottage cheese!.
Blood pressure went down, insulin response is normal and I feel better generally than I have done in ten years despite my ongoing medical problems, you truly are what you eat.
The prediction based on 3500 calories equally 1lb of weight loss was remarkably accurate for me.
I also took supplements since 1500 a day is considered very borderline for a man and I'm quite big naturally.
Supplemented with cod liver oil, multivitamin, vitamin D and calcium and used dissolvable fibre drinks (one side effect of not eating a lot is unfortunate).
Breakfast was porridge (plain oats, no salt, sugar or honey), lunch was no fat cottage cheese with salad, tea was either pork, chicken or fish with steamed veggies.
Occasionally I'd eat McDonalds if the the junk craving was too strong (because it has accurate calorie counts).
Drank a lot of water as well, probably 5-6 pints a day plus coffee and diet energy drinks for pick me ups.
It was actually pretty easy once I got past the first week.
The hard part since has been eating clean and still getting 2500 calories, it's amazing when you cut out sugar and really high fat stuff how much you have to eat to get 2500 calories, its the equiv of 2.5kg of regular cottage cheese!.
Blood pressure went down, insulin response is normal and I feel better generally than I have done in ten years despite my ongoing medical problems, you truly are what you eat.