I had a weight loss drop of 11.2 pounds in 2 weeks by following a smart, but tough diet that focused on getting fat and carb consumption down to zero. To compensate and minimize muscle loss, I increased my protein intake dramatically. I was eating close to 1 gram of protein per bodyweight.

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I had a weightloss drop of11.2 pounds in 2 weeks by following a smart,but tough diet that focused on getting fat
and carb consumption down to zero. To compensate and minimize muscle loss,Iincreased myprotein intake
dramatically.I was eating close to 1 gram of protein per bodyweight.
I began on April 18, 2021 and ended May 1, 2021.My startweightwas 194.4 pounds.Two weeks later,I
weighed myselfat183.2 pounds.
Generally, I have always approached weightloss much like how I approached muscle gain.I believed that a gain
of 2 to 3 pounds ofmuscle in a month would be great. After all,at that rate you would have theoreticallygained
over 24 pounds ofmuscle in 1 year. That would be significant.
Likewise,stories ofpeople dropping 100 to 200 pounds in 1 year notwithstanding,Ibelieved that a weightloss of
1 pound a week was good.This steady loss could accumulate to over 50 pounds in a year. That would or could
be life changing.
Although I still believe in the slow and steady approach,I felt that weighing 195 pounds ata heightof 5 feet and 8
inches with high blood pressure and being a borderline diabetic was a terrible position to be in. And turning 60 in
a few months onlyadded to the urgency of getting my weightunder control.
With that mind frame,I essentiallywenton a "starvation" dietthat Rusty Moore likes to call "Crash Dieting with
Precision."The essence ofthis approach is to eliminate fats and carbohydrates.It is a low fat and low carb diet.
But the key to surviving this diet is to dramaticallyincrease the protein intake.It becomes a high protein,low fat,
and low carb diet.

2. You eat the absolute bare minimum to hold onto muscle and discard everything else.If you are eating carbs and
fats, then that is what your body is burning notstored fat cells.By reducing fats and carbs to the bare minimum,
you are getting out of your body's way as it depletes the stored fat to use as fuel.
I ate in the neighborhood of180 to 200 grams ofprotein a day. Couple ofdays, that dropped to maybe 150
grams.Using the high of200 grams,thatwould equate to 800 calories.The fats and carbs I ate never amounted
to more than 200 calories a day. So, the mostI ever ate in this period was 1,000 calories with mostdays well
under that.
Most calorie calculators would putthe calorie maintenance number for a 5 feet 8 inches man weighing195
pounds ataround 2,400 calories.Using the 1,000 calorie intake number,I was theoretically1,400 calories under.
Over a 14 day period,my total under number was 19,600 calories.
19,600 calories equate to about 4.8 pounds offat. 1 gram of fat equals 9 calories,therefore 1 kilogram offat
equals 9,000 calories.1 kilogram equals 2.2 pounds and the math brings itall to 4,091 calories per pound.
Theoretically, I lost5 pounds of fat. Add in water weightloss and the 11.2 pound drop is reasonable.This is what
happens when you drive your daily caloric intake way under your maintenance levels.Taking in only 35% to 40%
of your daily needs is extreme.
Eating this much less means no starchy,complexcarbohydrates like grains,rice,or pasta.It also means no
carbohydrate dense foods like potatoes,nuts and so forth. Fruits are also out. The 9 calories per gram of fat is
clearly out.
For two weeks,I ate skinless,boneless chicken breast,tuna packed in water, and all kinds offibrous vegetables
like celery, spinach,cucumbers,kale,broccoli,brussels sprouts,and lettuce.A cup of broccoli has 30 calories
and 0.34 grams offat. A stick of celery has 6 calories and 0.7 grams offat. I would have 3 or 4 sticks a day.
Chicken bone broth has 45 calories and 0.4 grams offat. I would look for either 0 grams offat or at leastunder 1
gram for all the food that I ate. I also drink 2 to 3 cups of green tea a day. I liberallyused protein powder to up my
protein intake.
This is an enormouslydifficultapproach.14 days of baked chicken breastand tuna salad is noteasy. Even with
the plethora of fat free dressings and dipping sauces available,14 days is long time.Still, there were and are
other options thatcan help.For instances,fat-free Greek yogurt and other types of yogurt blends helped.Also
99% fat free ground turkey was a good option.
But really, the mosthelpful was myoutlook.This diet, however difficult it was or may be, is only someth ing a
person in a developed nation can undertake.For manypeople living in real hunger, this dietwould be a
cornucopia offood. In that respect,I had nothing to complain about.

3. Perhaps the key to this approach being successful is the after diet - diet. How I eat now will determine whether
those 11 pounds lostwill find its way back to me.To keep those pounds lost,Iam cycling through this phase
where I am eating justbelow my maintenance caloric level while still minimizing fat.So essentially,I am no w on a
high carbohydrate, modestprotein,and low-fatdiet.
By low, I mean fat at under 10%. FDA recommends 30%.30% ofthe daily caloric intake from fat equates to
about55 to 65 grams offat. A cup of white rice contains about0.5 grams offat or less.Following the FDA
guidelines would equate to me eating about120 cups of white rice. That's not happening.
While I am not a dietician nor a nutritionist,I believe eating fat makes one fat. Sure, at some point,excessive
carbohydrates or proteins will be converted to fat, but I am guessing thatthe body prefers to use carbs as energy
and protein to build muscle.And the body stores fat. I have enough fat storage.
So, for the next 2 weeks,I will spend time eating pasta,rice,nuts, cereal,sorbet,and other deliciouslyhigh carb
foods that have little to no fat. After the 2 weeks,I will cycle back through this crash dietwith precision.Iwill
alternate until I reach my goal of 160 pounds.A 60-year-old man standing 5 feet 8 inches weighing 160 pounds
with blood pressure in the 120/70 range with a manageable blood sugar level works for me.
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