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So, basically, here's what I'm doing that, for now, is working well for me.
Diet:
800 calories/day. On days where I'm going out with friends or just extra-hungry, I can have up to 1,000 calories, but I try not to do that since I don't record little bites here and there many days. (A sample of pineapple at the grocery store, an extra bite of chicken while cooking dinner, once a bite of cake my boyfriend was eating, etc.)
1 gram of protein per pound of body weight. Theoretically, I have about 105 lbs lean mass (internet calculators, while not accurate, are the best I currently have access to.) Since that's 105g protein, that would be 420 calories from protein. Which is over 1/2 of my daily calories, and is probably too much for my kidneys. So I rounded it down to 100 grams even. 400 calories, or 50% of my food. I eat Eggs, liquid egg whites, 2% cottage cheese, tuna, chicken breast, lean beef, and protein powder.
30% of my diet from fat. As much from omega-3's as possible, and as much from mono- and poly-unsaturated fat as possible. Organic Mayo is a great source, as are nuts. 240 calories, or roughly 26.5 grams.
The remaining 20% is carbs. 40 grams. I nearly always go over, which I'm working on. Of those 40g, I shoot for 20g of fiber and to keep the sugar under 10g or just as low as possible. I add NO sugar to anything, so what I do get is naturally-occurring sugar in my food. This does tend to mean no fruit for now.
I think this is responsible for about 80% of my weight loss. Before I eat something, I consider whether it will help me hit the 2 hardest quotas for the day: Protein and Fiber. If it doesn't provide either nutrient.... I reconsider how much I want to eat it. (sometimes I still do.)
Typically, when a person loses weight about 25% of their weight loss is actually muscle mass reduction. To combat this, I supplement with 3-5g of Creatine per day, and 2 days a week I do an intense full-body weight training program of major compound movements. (To recruit as much muscle as possible.) Squats, Deadlifts, Pull-ups, Bench Press, Push Ups, Over Head Presses, etc. This kind of thing has been shown to accelerate the metabolism and boost fat loss, as well as to remind the musculo-system that the muscle mass is NEEDED and so should not be cannibalized to preserve fat reserves. Since I haven't noticed any decreases in strength (actually, I'm getting stronger), anecdotally, I think it's working.
I also take a multi-vitamin every day, both because my doc suggested it, and to supplement any vitamins that I'm not getting since my calories are so reduced. Sometimes I take a gram of fish oil for the omega-3 fats.
Diet Calendar Entries for 23 April 2011:
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800 kcal
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Fat: 34.57g | Prot: 97.60g | Carb: 21.08g.
Breakfast: 100% Whey Protein. Lunch: Ariel's Chicken Broccoli Fritatta. Dinner: Starkist chunk light tuna. Snacks/Other: gnc casein. more...
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2954 kcal
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Activities & Exercise:
Resting - 9 hours, Sleeping - 8 hours, Standing - 7 hours. more...
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