People are starting to notice that I’m losing weight. I’ve been dieting since early February, so I guess that makes it approximately ten weeks. In that time I’ve lost almost 12 kilos.
If you want to know, in soundbite terms, how my diet works, here’s Dr Rudi:
Dr Rudi addressed his remarks to women, but through one of those freak coincidences of biology, the basic principle works for men too.
The fancier version is that I’ve used the Cheat Mode diet plan. Cheat Mode can be explained very simply:
- Skip breakfast.
- Small, protein-dominant lunch.
- Lift weights.
- Reasonable dinner, carbs OK.
This plan kept me stable at 133kg for several months, after a very gentle drift down from 139kg (my peak weight).
What I’ve changed in the past few months is to replace a fully-laden lunch from the University cafeteria with a simple meal-replacement shake of my own recipe. The shake consists of two scoops of choc-flavoured casein powder, a heaped tablespoon of fibre (again of my own recipe — finely ground oats, psyllium husk, wheat germ and wheat bran) and a scoop of the expensive insurance policy, Biotest’s “Superfood”.
This works out, on my reckoning, to be around 700-800ish kilocalories. Because of the mix of a slow-digesting protein and lots of soluble and insoluble fibre, it’s quite filling. It replaces an admittedly delicious lunch of fatty meat and plentiful rice.
Occasionally I will engage in a 24 hour fast, usually on the weekends. To keep hunger down I allow myself a sip of full cream milk here or there. It’s not a strict fast, but then, it doesn’t need to be.
The author of the Cheat Mode diet has elaborate justifications for each design element, but I suspect that almost all of the effect on subcutaneous fat is down to the fact that it simply reduces calorie intake.
I’ve personally found that is easier to either skip meals or replace them with a modest, filling substitute. Actually controlling portions is an exercise in bloody torture; skipping meals is a doddle by comparison.
So there you have it. The diet that works for me: eating less.