Diet Plan To Lose 10 Pounds
So now, the part that you all have been waiting for: the exact diet plan you will need to follow to lose 10 pounds. Whether you are looking to quickly lose 10 pounds in a week or are hoping to lose 10 pounds fast and keep it off, I have a plan for you.
Calories In, Calories Out
As mentioned in the previous article, to start the diet we will be doing a low-carb diet. This is not the Atkins Diet where you can eat as much fat as you want.
If you want to do what many would consider impossible (lose 10 pounds in a week), then we will need to count calories. We will be tracking everything, including macronutrients (protein, fat, and carbohydrates). We have a very specific window to hit if you want truly exceptional results.
I know many people hate counting calories and by asking to count protein, fat, and carbs too, I might as well be asking for your first-born child.
First, let’s talk about total calories. The graph below depicts your daily caloric intake based on your gender and bodyweight. For week 1, every day will be the same.
Weight is listed in pounds. You can convert pounds to kilograms by dividing by 2.2. The graph for men is indicated by the red-orange line and the graph for women is indicated by the bluish-purple line.
No matter what your gender or weight, the lightest will still consume 1,200 calories a day and the heaviest will only be taking in 2,000 calories.
The difference in calories based on weight and gender is to account for the fact that heavier people and men get more calories because they have more muscle mass. Muscle mass burns calories at a rapid rate, even without performing any exercise. Even in spite of the extra calories, the heaviest people following this diet will lose weight the fastest.
Eating under 1,200 calories is disastrous. Not only is it potentially unhealthy (due to being unable to get in enough essential nutrients), it also will slow down your metabolism to a crawl. You are not helping your cause if you try to eat under 1,200 calories a day.
Macronutrients – Very Important Step for How to Lose 10 Pounds in a Week
Now that you know your total calories you are allotted each day, I am going to require that you do some basic math. For week 1, use the formula below:
Protein = 4 calories/gram
Carbohydrates = 4 calories/gram
Fat = 9 calories/gram
Men (or Women with significant weight training experience): 1 gram of protein per pound bodyweight (max 250 grams), 50 grams of carbohydrate (25 of these from fiber), the rest of your calories will come from fat.
Women: .75 grams of protein per pound bodyweight (max 250), 50 grams of carbohydrates (25 of these from fiber), the rest of your calories will come from fat.
Note that the “max” protein means that all men over 250 pounds will all have 250 grams of protein a day; women over 333 pounds will also have 250 grams of protein per day.
I will do an example for both men and women below:
How to Lose 10 Pounds in a Week – Diet Calculations
If you a 200 pound man, you will be allotted 1700 calories per day according to the graph above.
You will eat 200 grams of protein per day (800 total calories) and 50 grams of carbohydrate (200 total calories).
1700 – 200 – 800 = 700 calories remaining.
Divide 700 by 9 (700/9) to get 77.7 (78) grams of fat per day.
A 200-pound man will have 1700 calories a day, 200 grams of protein, 78 grams of fat, and 50 grams of carbohydrates.
If you are a 130 pound female, you will be allotted 1,200 calories a day according to the graph a few paragraphs above.
You will eat 98 grams of protein per day (.75*130), or ~400 calories worth.
You will eat 50 grams of carbohydrate (200 calories).
1200-400-200 = 600 calories remaining for fat
600 calories / 9 calories per gram of fat = 67 grams of fat.
A 130-pound woman will then have approximately 100 grams of protein a day, 50 grams of carbohydrate, and 65 grams of fat.
Counting Your Macronutrients
There are two ways you can count your macronutrients – by hand or on the computer. Fitday (www.fitday.com) provides a nice, free journal you can use to add in your foods for the day. Be sure to use the “custom” entry tool rather than their stored foods; most of those foods assume you cook with butter or do other things to add in calories.
Alternatively, you can buy a notebook and just write down your food as you go. Google “food name” + nutrition facts and you can usually figure out how many carbs, protein, and fat is in a given item.
You will have to measure out your food as well. I know this does take a bit of time, but again, this is not exactly a lifetime commitment; just something you will have to do for 1-4 weeks (depending on your goal).
Sample Diet Plan – Lose 10 Pounds
Here is another misconception about losing weight – in the grand scheme of things it does not make a large difference where your macronutrients come from, as long as you hit the right macronutrient totals.
In other words, I really do not care what you eat as long as you meet (and do not exceed) your target number of calories and grams of protein, fat, and carbohydrates.
However, due to the constraints, most diets will end up looking like this:
2-6 meals a day, consisting of lean meat and non-starchy vegetables, with of fats (such as a handful of almonds) to round out the meal plan.
Let’s use the same 200 pound man as an example again. Remember our 200-pound man will be eating 200 grams of protein, 50 grams of carbohydrates, and ~77 grams of fat. His meal plan might look like this:
Breakfast: 6 eggs (42g protein, 36g fat) 2 cups cooked of spinach (8g carbs, 3g fiber), 1 banana (17g carbs, 2g fiber)
Lunch: 3 cans of tuna fish (78g protein), 2 cups of broccoli (6g carbs, 3g fiber), 5g supplemented fiber (vegetable inulin or psyllium husk), 1 oz of almonds (15g fat, 5g carbs, 3g fiber, 6g protein)
Dinner: 13 oz of chicken breast (75g protein), 1.5 oz of almonds, (22g fat, 8g carbs, 5g fiber, 6g protein), 2 cups of steamed broccoli (6g carbs, 3g fiber).
This adds up to ~205g protein, 73g fat, 24g of fiber, and 55g carbs. This is close enough (staying within 5-10 g of each type and 100 calories of the goal is fine.
Despite only eating about 1,700 calories, this is actually quite a bit of food volume. You will not be hungry when you are eating like this.
Note that while you get 50g of carbohydrates, about 25 should be fiber. This will help prevent you from becoming constipated and also positively impacts your triglyceride and cholesterol levels.
You will not be able to use your 50 grams of carbohydrates on things like a slice of bread (I do not care if it is low carb).
You should be eating plenty of low-carb vegetables in order to get all your essential nutrients. You may have a few spare carbs for a piece of fruit (such as the banana in the example above).
How to Lose 10 Pounds – Supplements
Supplements are not required but can be useful. Men and women will want to pick up a fiber supplement (psyllium husk or inulin) in order to hit their fiber goals. A protein powder (whey isolate works just fine) can also help if you are having trouble reaching your protein goals.
If you are vegetarian or vegan, you will need to pick up a protein powder. I strongly recommend that Vegetarians pick up a whey (made from milk) over soy protein powder; the amino acid profile and quality in whey is much higher than in soy.
If you are vegan, do not use soy concentrate. It is very cheap and loaded with byproducts (pesticides, isoflavones and other garbage). Make sure you use soy isolate (or higher quality) protein; “soy concentrate” is code for garbage and should be avoided.
How to Lose 10 Pounds in a Week Conclusion
To sum everything up, most of your meals will be a large portion of lean meat and low carb vegetables. I also recommend adding in some added fat in order to hit your calorie goals. Try to get very close to the recommended amounts; do not go more than 10 grams over or under any prescribed total.
Going low-fat at this phase is disastrous as we will be using that at later phases in order to maximize weight loss. Weeks 2-4 have differing carbohydrate, protein, and fat recommendations, so be sure to check those sections out if you plan on following this diet for the full month!
Up next, we will talk about what sort of exercise you will need to do in order to maximize the power of this diet. Naturally, the more exercise you do, generally the better off you will fare in the long run. It is however possible to lose 10 pounds in a week when following this diet and performing minimal exercise.
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