1EffJef's Lose Fast Stay Healthy diet


This is a diet to lose weight as fast as possible while eating and feeling healthy. It consists of low-to-no fat foods high in protein with moderate carbohydrate intake. Counting calories honestly is critical as calories burned must be more than calories consumed - the lower the intake and the higher the activity, the faster the pounds (FAT pounds) come off.
The high protein helps keep healthy muscle, while the low fat burns what we already have stored in our bodies. Keeping your metabolism high is key, as you don't want your body to think it is starving and starts storing fat or burning healthy muscle tissue for energy.

(1EffJef'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

 How To Follow 1EffJef's Lose Fast Stay Healthy diet:

You must monitor whatever you eat - everything (boullion cube, sugar packages, fiber and fish oil supplements). The most important information to record is Calories, Protein, Carbohydrates, and Fat.
Before I discovered Fat Secret, I developed an Excel spreadsheet to do this, but this site makes it SO much easier. If you have a smart phone, the Fat Secret app is a must, and a Godsend. It is so easy.
Use an online calculator to determine your Body Mass Index (BMI), and your Basal Metabolic Rate (BMR) to determine where you want your ideal weight to be, and how many calories you burn just by your body's own metabolic rate. Activity is the next thing you must determine to calculate approximately how many calories you burn in a day.
Calories taken in - (minus) calories burned = net calories. We ALWAYS want negative net calories so we can ALWAYS be losing weight.
DO NOT FUDGE THESE NUMBERS. If your ideal caloric intake is 4000 but REALLY is 3000, you will be tempted to eat more because it is "OK", and wonder why it is taking so long to lose weight.
It takes 3500 calories to lose a pound of fat. How bad do you want to lose? You may want to consult your doctor, but I hate being fat and I LOVE to see the pounds come off, so I am limiting my caloric intake to 1400 calories. This is difficult, and I am hungry often - but LOOK AT THE SCALE. That is so motivating. Buy a digital scale and get a rush watching the weight come off.
Eat small meals often (100 to 200 calories). This will keep your body from thinking it is starving. 1 or 2 big meals will tell your body that food is scarce, and it will store what you eat. Not what we want. Let your body know there is plenty of food so it burns off the excess fat.
Eat no-to-low fat foods that are high in protein, take multi-vitamins, fish oil tablets, and fiber pills to stay healthy. PLEASE go online to see the benefits of vitamins, fish oil and fiber. I could go on for days but the research has already been done.
This diet works for me. Good luck if you try it. I have gone from a 42' waist to a 34". Cut 5 new holes in my belt. People do double takes when they see me. I am almost there!
  by member 1EffJef
I am a 50 years young partier living in Newport News and build ships for a living - pays the bills and keeps me physically active. FatSecret has helped me (almost!) reach my goal, but of course, we all slip sometimes. My excuse is the Holidays! But I am back ...
member since: 26 Aug 10

About / History

I did a lot of trial and error in the past, and have done much research online. You can find an argument for any kind of diet, but I find this one promotes weight loss while you can still be healthy. It takes some getting used to, and some work and dedication, but the results work.
The whole idea is to limit calories (to lose fat weight) while keeping healthy muscle. The low fat portion of the diet helps burn what we have, but we must keep up our metabolism. The high protein part of the diet helps keep our muscles healthy and not break down and be lost instead of fat.

1EffJef's top tips

1.Eat multi-vitamins, fish oil capsules, and fiber supplements to make up for small food portions. This helps from getting sick and lack of energy.
2.Green apples are AWESOME for hunger. One or two of these babies at meals or as a snack makes all the difference.
3.Drink a LOT of water to help flush out those impurities. Helps a little with hunger, too.
4.Think that you're thin, even if you've only lost a few pounds - be proud you are on your way! Hold that stomach in - it will soon become habit. It helps your posture - and makes you look thinner! Also, chest out and shoulders back. Looks awesome.
5.Count those calories accurately and don't cheat - you are only hurting yourself. Besides, you can't fool your body into losing weight. The numbers don't lie and will set you free!

  Why choose "1EffJef's Lose Fast Stay Healthy diet"?
 Promotes rapid weight loss
 Maintain your goal weight

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