This worked for me great:

RDI/ETB: max. -500kcal/day
(not less than 1.200kcal/day because of starvation mode)

A lot of water, fibre.
(to keep my tummy busy and full)

Enough proteins.
(to build up new cells and muscle)

2-4 workouts per week.
(each <1hour: jogging, spinning, circuit training and weight training)

(doSub's food tips)

 Foods you can have

Breads, Grains, Cereals, Pasta, Rice
Meat and Fish
Fruit and Fruit Juices
Vegetables and Legumes (e.g. Beans)
Dairy Products - Milk, Cheese, etc
Eggs and Egg Substitutes
Nuts and Seeds
Fats and Oils
Herbs, Spices, Sauces
Others, Snacks, Sweets, etc

Not OK

Recent Activity for ~1900kcal/day

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 How To Follow ~1900kcal/day:

just do it
  by member doSub
member since: 16 Sep 12

More ~1900kcal/day Info

doSub's top tips

1.Not less than 1200kcal/day.
2.About 1500kcal/day +1/2 of the kcal burned by workouts.
3.Eat about 1900kcal/day.
4.Avoid starvation mode.

About / History

2012-09: 86,00kg (start)
2013-02: 68,10kg (now)
2013-0?: 65,00kg (goal)

  Why choose "~1900kcal/day"?
 Promotes long term weight loss
 Maintain your goal weight
 Teaches sustainable weight loss skills
 Improves mood and outlook
 Reduces the risks of diet-related diseases

features in a nutshell