my diet, KISS'D

Gmazing · Sat Dec 17, 2005 6:45 am

The "Keep It Simple, Stupid!" Diet

This only meant to simplify dieting to its core. This is a bare bones diet plan from all the stuff I've read and experienced to assist fat-burn and decrease frustration of having to run around. Includes fitness. Use the resources found on the web to fill in the blanks. Experts let me know if I missed anything major, because I only want the most important facts in here.

1. Take a supplement for each of the following: Multivitamin, Calcium, ESFs (Essential Fatty Acids, like flakseed oil) This gives you the freedom to eat any apporpriate foods.

2. Get below your TDEE by 500 calories most days. Match your TDEE in calories every 4th day to keep your metabolism in check. TDEE is Total Daily Energy Expenditure. It is figured by your BMR and the work in calories you do each day. Failure to "Carb Cycle" results in loss of lean mass and eventual halted weight loss.

3. At each meal, try to eat enough to satisfy but not fill: a lean meat, a fibrous carbohydrate and starch carbohydrate. Meals should be mostly vegetable (fibrous carbohydrate in general.) Proteins slow digestion and thermic effect regulates the insulin release from the starch carbs. This leaves no room for any junk, fried, salty, sugary, or fatty foods unless you feel like cheating. Consume no Trans fat and little Saturated Fat.

4. Milk, dairy, and fruit are ok but limit them (2 servings each should be fine.) They are good but too much of those sugars and fats put you back into fat storing. Do not drink too many of your calories, stick to water, and make sure you get enough. If you Get alot of protein, you will probably want to drink as much as 2 gallons per day.

5. Eat every 3 hours starting immediately after waking. This should work out to 5-6 meals. First meal of the day should be slightly larger than other meals and last meal slightly smaller, as your metabolism is fastest when you wake and slowest when you sleep. Do not starve!!

6. Exercise 30 minutes Cardio (any instensity) and 30 minutes resistance. Do more based on the results you want. Adjust how much you eat to how much you work out. More workout = more carb. Failure to exercise severely limits your weight loss.

LyndaB · Sat Dec 17, 2005 11:21 am

It seems like lately you've been promoting other diet plans. Have you given up on SB?

Also, keep in mind that if you are really switching between all these plans, you're now in yo-yo mode and we all know how unhealthy that can be, as well as really deterring from keeping off whatever weight you do lose.

Good luck to you, whatever you choose.

Gmazing · Sat Dec 17, 2005 6:49 pm

This was for people who find SBD complicated, like me. That's why I posted in other diets. This is a partner post to my Secrets post, now that some blanks have been filled in and everything simplified. The problem with this site (for me) is that they tell you all this stuff to do but never exactly Why? I am anal and need to know these things. People come to other diets if SBD isnt quite what they're looking for, not to break people down.

I did SBD for about 4 weeks and have been trying to augment it to suit my lifestlye from then on. What I do is really more complex than this but this is a launching point for everyone to make their own diet without making mistakes.

I've been in control ever since the beginning and I have SBD principles to thank for the detox. I don't believe my diet is a yo-yo diet. It is perhaps healthier than most diets. This is a body builder diet which suits my exercise schedule and the DAY I switched to it I resumed weight loss after a drought. I am already rebuilding the muscle I lost on SBD and have even more energy than before.

Although, I must admit, the only real difference is that I eat oatmeal in the morning (big bowl) and have flaxseed oil (1 TBSP.)

The flaxseed is even improving my skin (i have dry flaky skin on a couple areas of my face) and my joints dont pop as much as they used to.

Kimboroni · Sat Dec 17, 2005 11:52 pm

Gmazing wrote: 2. Get below your BMR by 500 calories most days. Match your BMR in calories every 4th day to keep your metabolism in check. Failure to do this results in loss of lean mass and eventual halted weight loss.

I don't think you mean BMR here, since that's the amount of calories you'd need if you did absolutely nothing all day long. Someone here cleverly said it's a coma level of calories. I think there's a different term that you mean, because being 500 calories under BMR is really unhealthy for the reasons stated in your last sentence above.

Gmazing · Sun Dec 18, 2005 3:52 am

Right you are, I looked it up and what I meant was TDEE (total daily energy expenditure)

thanx for the tip i will edit.

Kimboroni · Sat Dec 24, 2005 7:32 am

That makes more sense now. Also, did you mean to exclude good fats? People need more than 1 T of them daily.

I didn't think you ever actually did SB, though, so I'm not sure why you think it made you lose muscle. Diets like this have been proven to result in much less muscle loss and much greater fat loss than the predominant low-fat, high-carb fad diet of the last 20-30 years.

Last, I keep thinking it's kind of funny that you said no one here ever explains Why we should do certain things. Have you ever read any of Redroxco's posts? :lol:

colliegirl · Fri Dec 30, 2005 12:13 am

Have you read the book?

Gmazing · Sat Jan 21, 2006 10:43 pm

who's redroxco?

i was only referring to this site's resources outside of the message boards. these boards have way too many posts and the search tool doesnt seem to help much.

south beach had me fighting to maintain the muscle i had even with me taking in 200% my dv of protein. it is because any diet that has you cutting calories for more than 4 DAYS at a time will do this. its your bodies natural reaction.

and as for the book i dont know if youre referring to SBD or BFFM.

Myrealana · Thu Jan 26, 2006 2:34 pm

Hmmmm

That really doesn't seem very "Simple" to me. There's a lot of rules and conditions. You want simple?

8 Simple Rules for Getting In Shape - Myrealana edition

1) Eat when you're hungry stop when you're full. No more, no less.
2) Limit all sugars and artificial sweetners
3) Limit caffiene
4) No Trans Fats
5) No High Fructose Corn Syrup
6) No fast food
7) 60 minutes of exercise per day minimum
8 ) 64 ounces of water per day

That's it - 8 simple rules, and best of all, they can be done in conjunction with just about any sensible eating plan - or none. Doing SB? Refer to the 8 simple rules for a little help. Weight Watchers? All rules apply. Sugar Busters? Yup, every one. No diet? Follow them all and you'll feel better anyway.

That's simple.

LyndaB · Thu Jan 26, 2006 2:40 pm

Gmazing wrote: who's redroxco?

Redroxco is one of our beloved moderators, as well as one of the hunk success stories on the beach, as well as a very knowledgeable and funny guy who gives great information.

Gmazing wrote: and as for the book i dont know if youre referring to SBD or BFFM.

I would imagine, since this is the SB forum, that she's referring to the SB book.

And many of us feel that you should give something like SB at least 3 months or so to see what health benefits you've derived from it. But 4 weeks? That's not much of a trial run.

oldpjams · Thu Jan 26, 2006 8:54 pm

1) eat real food (whole grain, low sugar, lean protein) until you are full not stuffed
2) exercise
3) drink plenty of water
4) get plenty of sleep
5) change your menu and your exercise regularly

Gmazing · Sun Feb 05, 2006 4:09 am

the idea was the minimum rules to prevent failure

without thorough explanation any diet can fail, such as those 8 rules dont mention calorie intake, and someone who is lifting weights will want more protein and will need to drink up to twice that much water to flush their system.

but perhaps it was futile for me to even attempt it myself

Myrealana · Mon Feb 06, 2006 2:35 pm

If you seriously think "simple" includes calculating your individual energy expendeture and then rotating through different calorie amounts - which you have to count - depending on which day it is, then your definition of "simple" does not match our Earth definition.

oldpjams · Mon Feb 06, 2006 3:04 pm

Myrealana wrote: If you seriously think "simple" includes calculating your individual energy expendeture and then rotating through different calorie amounts - which you have to count - depending on which day it is, then your definition of "simple" does not match our Earth definition.

:D :D

A-Rod · Mon Feb 06, 2006 4:01 pm

funny that you think SB automatically causes muscle loss ... i think every single other person who posts on this site has built muscle while losing fat while on SB.


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