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What do you think of the three phase plan I have set up for myself?

Answered on August 19, 2014
Created February 19, 2013 at 5:34 AM

So tomorrow I am starting a three phase diet plan. Phase 1 will be designed to shrink my stomach size and get used to smaller portions along with getting used to regular exercise. Phase 2 will start 4 weeks later with a full on ketosis diet for 30 days. Phase three will be a lifestyle change entirely to a veg heavy paleo diet. This of course will be accompanied by exercise because otherwise why bother. I have had great weight loss success with paleo but due to not being prepared for such a lifestyle change (and constant hunger no matter how much fat or other foods I take in) I have always gotten off of it very quickly. Hopefully this gradual decent to a new way of eating will go much more smoothly. I am keeping my goal low to avoid the relapse that comes with failure and that goal is to be down to 300 pounds by the time summer school starts. That should be easy as it is just over 30 pounds in just over 3 months. Anything extra will be awesome.

7fb5e7849c5d9d8ebdfa9d36786b1fe9

(178)

on February 20, 2013
at 05:08 PM

A very wise man once said that when you get a craving to do something you have two responses, you can do it, or you can not. Either way it (the craving) goes away.

7fb5e7849c5d9d8ebdfa9d36786b1fe9

(178)

on February 20, 2013
at 05:07 PM

I took a class in Health Psychology a few years ago and our professor gave us a lecture on eating and hunger. Basically, if I remember correctly, there are two types of hunger: physical and psychological. Perhaps when you feel hungry to could just take a few deep breaths and ask yourself if you are physically hungry, as in you have a true biological need for nourishment, or if you are just psychologically hungry, as in hungry due to hormonal entrainment, habitual patterns, social priming, or in an attempt to satisfy a craving to your addiction.

A905679417ee71c3f9e2d88964b3b1f0

(368)

on February 20, 2013
at 04:52 AM

yeah I only plan on VLC for 30 days, and that is it. Then just your standard paleo diet. The biggest issue I am having is if I go straight in to paleo which I have done a few times I go months just feeling unbearably hungry the entire time, no matter how much I eat. SO what I am trying to do is get my stomach to a more normal size and used to not needing to feel stuffed

A905679417ee71c3f9e2d88964b3b1f0

(368)

on February 20, 2013
at 04:50 AM

I have tried that more than once. The problem is I never feel not hungry no matter how much I eat. The first phase is simply to adjust my stomach size so that smaller amounts don;t leave me with the feeling of having a completely empty stomach.

A905679417ee71c3f9e2d88964b3b1f0

(368)

on February 20, 2013
at 04:49 AM

that is a pretty good plan. I am not attempting anything like starvation to begin with. I am cutting out sugar like you said but also attempting to eat less in quantity than I normally do, which is far too much. I have just found that going straight in to paleo I just simply can't eat enough to feel full, which turns out to usually be what breaks me of it.

A905679417ee71c3f9e2d88964b3b1f0

(368)

on February 20, 2013
at 04:47 AM

phase one is essentially designed to lower my food intake with only being somewhat restrictive of what I eat. This part is mainly to get used to eating smaller healthier portions. I will also be walking 3 miles

44f0901d5b0e85d8b00315c892d00f8a

(273)

on February 19, 2013
at 06:40 AM

May be in Phase one he will try to cut down his food intake and do some abs exercise.

04b157684e2dcfa867ff15db95145652

(325)

on February 19, 2013
at 05:40 AM

What exactly will you be doing in phase 1?

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4 Answers

4
Dc6407193ba441d1438f6f0c06af872b

on February 19, 2013
at 12:40 PM

You know your own psychology, so do what you must. But the likely outcome is suffering + big weight loss (a lot of water weight) + giving up two months later when you "stall" after the spectacular but unsustainable results end.

If you like to plan things out with sustainable benchmarks and you like to go step-by-step, you could try something like

  • Eat as you are now, but every day try for zero sugar. If the last two weeks of March are sugar free, then go onto next step. Otherwise, stick with this.
  • Next step, continue sugar-free, but also remove all wheat. Go gluten-free. Once you've done that, the
  • Remove all grains entirely.
  • Etc.

Adjust the above for your own psychology, but make each step sustainable, and build one goal on another. Don't learn skills (e.g. how to survive a starvation diet) that you won't need over the long-run.

A905679417ee71c3f9e2d88964b3b1f0

(368)

on February 20, 2013
at 04:49 AM

that is a pretty good plan. I am not attempting anything like starvation to begin with. I am cutting out sugar like you said but also attempting to eat less in quantity than I normally do, which is far too much. I have just found that going straight in to paleo I just simply can't eat enough to feel full, which turns out to usually be what breaks me of it.

2
7fb5e7849c5d9d8ebdfa9d36786b1fe9

(178)

on February 19, 2013
at 10:16 AM

My advice would be to skip steps 1 and 2 and start enjoying life at stage 3. It seems like you feel the need to somehow prepare your body for a "veg heavy paleo diet" lifestyle which is unnecessary because you already have millions of years of evolutionary adaptation to prepare yourself. Phase one of basically starvation to "shrink your stomach" followed by a month of VLC ketosis sounds like torture to me. Whats the hurry? Focus on the process of the lifestyle change, one day and one meal at a time, and the results will take care of theirself. Life is too short to spend crashing yourself towards arbitrary goals.

A905679417ee71c3f9e2d88964b3b1f0

(368)

on February 20, 2013
at 04:50 AM

I have tried that more than once. The problem is I never feel not hungry no matter how much I eat. The first phase is simply to adjust my stomach size so that smaller amounts don;t leave me with the feeling of having a completely empty stomach.

7fb5e7849c5d9d8ebdfa9d36786b1fe9

(178)

on February 20, 2013
at 05:08 PM

A very wise man once said that when you get a craving to do something you have two responses, you can do it, or you can not. Either way it (the craving) goes away.

7fb5e7849c5d9d8ebdfa9d36786b1fe9

(178)

on February 20, 2013
at 05:07 PM

I took a class in Health Psychology a few years ago and our professor gave us a lecture on eating and hunger. Basically, if I remember correctly, there are two types of hunger: physical and psychological. Perhaps when you feel hungry to could just take a few deep breaths and ask yourself if you are physically hungry, as in you have a true biological need for nourishment, or if you are just psychologically hungry, as in hungry due to hormonal entrainment, habitual patterns, social priming, or in an attempt to satisfy a craving to your addiction.

1
7b20db75b09540914bd0c852e868a9d6

(454)

on February 19, 2013
at 12:08 PM

It sounds like you are making some good changes. I don't think you should skip the phases, you chose them because you have found that jumping feet first sets you up for failure. Careful not to push your exercise too hard if you aren't used to it in ketosis. Good luck!

1
0e8ef5e7da29efaf265b1c919f47b790

on February 19, 2013
at 11:55 AM

This sounds like a plan to test maxing your willpower and thus, I suspect you'll end up among the 99% who regain any weight loss within 5 years rather than 1% who don't. Decreasing portion sizes is IMO not the answer... the goals should be to increase your metabolism. And you need to avoid restricting yourself or you will fail... look up ironic process theory! The key is to find a way to want to eat healthy, not to force yourself to. IMO plans based around restrictions and rules are incredibly difficult to sustain and maintain. I am also suspicious of extended VLC although I think it can be useful as a one time weight loss trick. Once I lost a bunch of weight doing it, I could never make that happen again.

A905679417ee71c3f9e2d88964b3b1f0

(368)

on February 20, 2013
at 04:52 AM

yeah I only plan on VLC for 30 days, and that is it. Then just your standard paleo diet. The biggest issue I am having is if I go straight in to paleo which I have done a few times I go months just feeling unbearably hungry the entire time, no matter how much I eat. SO what I am trying to do is get my stomach to a more normal size and used to not needing to feel stuffed

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