50 lbs Down & 50 to Go!

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Free1

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Finally I have lost 50 pounds. It took me about 11 weeks to do it but considering I binged in LA and New Orleans and a bit over the 4th, I am pleased with my progress. I have 50 more to go, but without binges I hope to do it in 8 weeks with my modified rotation diet and 90 minutes to 120 minutes of exercise per day.

I started out on Katahn's 3 week rotation, but I have modified it to work best for me.

Here is my modification of the Rotation Diet:

1st Week:

Alternate between 1200 and 1500 calories for 6 days then 1500 on 7th day.

2nd Week:

Next 7 days 1800/1500 calorie alternation

3rd Week:

Alternate between 1200 and 1500 calories for 6 days then 1500 on 7th day.

4th Week:

Next 7 days 1600 increased by 100 calories
per day to 2200 calories per day

This is a 4 week rotation instead of the 3 week rotation of Katahn's Diet.
 
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Here's my basic meal Plan:

Breakfast

Pack of Apples & Cinnamon Oatmeal with 1/2 a Banana and Black Coffee

Approximately 200 Calories


Morning Snack

Kirkland's Red Grapefruit Snack -- 50 Calories

Fruit and/or Almonds -- Approximately 50 Calories to 150 Calories


Lunch

Healthy Choice Meal -- Approximately 200 to 300 Calories depending on which part of the rotation I am in; or Fast Food Grilled Chicken Sandwich w/o Mayonnaise -- 370 Calories


Afternoon Snacks

An apple, orange, banana, grapefruit, almonds, Tomatoes to diet with red pepper vinaigrette dressing or a carrot and celery stalk (with a little low fat ranch and K-Paul's no salt seasoning) -- Approximately 30 to 100 Calories


Supper

Any meal of approximately 300 to 500 Calories


Evening Snacks

Same as lunch snacks or Special K with Fruit (200 Calories with low fat milk)



Beverages

Green Tea, Black Coffee and lots of water.

I usually have a 4 oz. Glass of Red Wine at Lunch and Supper unless I am in the 1200 Calorie Rotation and can not add the 100 Calories in 4 ounces of Red Wine.


That's it in a nutshell. Basically I never get really hungry with all the snacks throughout the day. When I am eating 1500 calories and above, I sometimes substitute 2 slices of Pizza (350 calories), Grilled Salmon, Grilled Hamburger or a low calorie meal at a Restaurant.
 
big2small said:
Wow, excellent job, can't wait to see some pictures!
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Thanks! I set my goals high so when I fell short I was not disappointed. I got concerned this week when I went a few days without losing any weight, but since I was doing a lot of lifting of stones and digging for my patio, I concluded that I was putting on some muscle. When I got back to my routine of walking, rowing, biking or swimming, I broke the 50 lb. barrier.

I plan to continue walking, rowing, biking or swimming 90+ minutes a day until I have lost another 50 then. I will start lifting weights again to tone when putting on a pound or two of muscle will not be so depressing.
 
Irishprincess said:
Congrats on the 50 lbs lost!!! I know you'll have no bother losing the next 50:)

Best of luck:)

xoxo
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Thanks Irishprincess,

I hope you are right. It takes a lot of discipline, but I am determined. I wanted to binge again last night, but I resisted the urge. I think the new rotation will make it easier to lose the next 50 than the last 50. Those 3 day stretches of 1200 on Katahn's diet were really hard for me breaking the 1200 calorie days up with 1500 calories makes it a lot easier.
 
Free said:
Thanks Irishprincess,

I hope you are right. It takes a lot of discipline, but I am determined. I wanted to binge again last night, but I resisted the urge. I think the new rotation will make it easier to lose the next 50 than the last 50. Those 3 day stretches of 1200 on Katahn's diet were really hard for me breaking the 1200 calorie days up with 1500 calories makes it a lot easier.
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Your welcome:):) and don't i know it, im the QUEEN of having a binge evry now and then, main thing is you didn't:hurray::hurray::hurray::hurray:
 
Congrats! I've got the same weight loss goal right now, but just on my first 10. Thanks for the inspiration, too!

I'm not on as rapid of a plan, figuring 100 pounds over the course of a year, but looking forward to your milestone all the same.

Well done!:hurray:
 
FMK said:
Congrats! I've got the same weight loss goal right now, but just on my first 10. Thanks for the inspiration, too!

I'm not on as rapid of a plan, figuring 100 pounds over the course of a year, but looking forward to your milestone all the same.

Well done!:hurray:
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Thanks FMK! Best Wishes to U!
 
Lost .6 of a pound on 1500 calories and 90 minutes of exercise. Lost a total of 6 pounds for the week. On 18 calories today.
 
For years I considered Katahn’s rotation diet the gospel because it worked for me. Once I modified it and discovered that my modifications work better for me than Katahn’s diet, I no longer consider Katahn the guru that I once did. My 4 week diet rotation plan works much better than Katahn’s 3 week plan.

Previously I thought that there was some magic to Katahn’s system so I adhered to it religiously. Now I have discovered that my plan of alternating between 1200 & 1500 in the 1st and 3rd weeks; alternating between 1800 & 1500 in the 2nd week; and increasing calorie intake by 100 calories per day in the 4th week works much better and it has actually sped up my metabolism. It occurs to me that Katahn’s 1200/1500/1800 regime was adopted by him because it was easier for him to prepare his meal plan that way.

Since I use fruits, vegetables and nuts as caloric building blocks combined with low cal entrees like Healthy Choice Steamers, it is easy for me to increase my caloric intake by 100 calories per day; and that results in greater weight loss and increased metabolism rate.
 
4LoFat said:
Correct me if I'm wrong but aren't you losing less weight on your new rotation.
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Yes, but again I have been lifting stones and digging for my patio this week so I suspect that I have gained muscle which weighs more than fat. At any rate I am satisfied with a 6 pound weight loss for the week. If I can maintain an average of 5 pounds lost a week I will meet my goal.

This new rotation alternating 1200 and 1500 calorie days is something I can do long term. Frankly 3 days straight of only 1200 calories was not something that I could do long term.

This week I am alternating 1800 and 1500 calories. I am hoping to lose 3 or more pounds on this rotation. Time will tell.
 
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