I used different strategies to lose weight at different phases. It was easier to lose weight initially but became harder as I progressed. Even then losing weight was the easy part, staying healthy and actually living life to the fullest was a different ball game. It may not have been the most perfect, nor the most efficient, but it worked for me. I learned a lot and most importantly I came up with an easy, sustainable No Diet approach.
My overall weight loss journey was divided into 3 stages listed below. I personalized my approach for my lifestyle, dietary and culinary preferences. I learned a lot, both about how my body responded and how I eventually came up with an easy, sustainable No Diet approach. Full disclaimer: these results were unique to me, my lifestyle, dietary preferences, and medical needs. This approach may /may not work exactly for others given their own medical and lifestyle needs.
Total Weight Loss, from 247 Lbs to 190 Lbs, Lowered my BMI from 32 to 25.
- First Stage, 247lbs to 237lbs: Strict Keto Diet, LOW/NO CARBS (LT 5% RDV), HIGH FATS (65%), HIGH PROTEINS (30%, Chicken/Fish no red meat)
- Problems/Challenges: Hard to maintain a low-carb diet 24/7. It was very easy to get kicked out of Ketosis. Additionally, a diet high in fat caused high Inflammation and high acidity. High Saturated fats led to higher cholesterol and higher triglycerides potentially dangerous for my heart. I did lose weight but did not necessarily become healthier. So I needed to change my approach
- Second Stage, From 237 lbs to 200 lbs: High Fiber, High Protein (0.8 gms per Lbs of Body Weight), MEDIUM TO LOW CARBS (45 gms/day) with a moderate level of activity. Benefits: Ability to eat carbs (whole grains, unprocessed) occasionally. After all, we all have sweet tooth and who does not like pizza? I added more vegetables and plant proteins and reduced dairy.
- Third Stage, From 200 LBS to 190 lbs: Very little Low Fat Dairy (Omit Cream, Milk, Butter, and Cheese), Very High Fiber (Plants, Nuts, Seeds, Whole Grains), 90% VEGAN DIET (ALMOND MILK, VEGAN BUTTER, EVOO, Vegan Plant-based alternatives to meat), High Plant Proteins(0.8 gm /1 lb of body weight) (LENTILS/LEGUMES/BEANS), High Volume SALADS CALORIE DEFICIT Foods. And Yes a lot more pizza than in stage 2.
- General Diet Fundamentals I stick with now
- Timing of Carbs consumption is important. I eat carbs when I would have a higher level of physical activity like the kitchen, workouts, and catering events.
- A No-Diet ZONE Diet: 40% Carbs, 40% Plant Proteins, 20% Healthy (Mono/Un Saturated) Fats
- Eat foods rich in High Fiber especially Greens, Vegetables, and Fruits, 90% Vegan.
- Eat mostly raw uncooked or overcooked to maximize nutrition. But, Please wash your veggies, fruits, buy organic, locally sourced from your local farmer’s markets.
- Get your vitamins and minerals via nuts and seeds.
- On any given day I follow a Low calorie, high-volume (high fiber) Diet 1 TBSP of Olive oil has the same amount of calories as 1 apple. So eat an apple even though it has more carbs and use Oil sparingly
- Occasional weekend Indulgence: fats, dairy, and chicken/fish (no Eggs) eaten to Enjoy life. After all, it is the humane thing to do.
- Drink enough water to flush out toxins. Drink water BEFORE eating food, not immediately after.
- Be relatively active and get a good night’s sleep (easier said than done). As the body needs time to repair itself.
- Eat a slightly Alkaline diet, with an Alkaline ph, and more veggies. It helps the body to reduce inflammation.
- Incorporate ingredients that detoxify the liver and kidneys
