CICO diet Experiment: Week I of Phase II

CICO diet

PhaseI  one.

Looking at the first week’s data, it wasn’t clear to me whether I was losing or staying the same. Given that the first few days on a new eating regimen with decreased calories is generally associated with phantom weight loss, it’s possible 1500 calories is my RDI. It’s also possible that I was a some sort of a plateau that I would have lost more on by continuing longer.

Looking at the first week’s data, it wasn’t clear to me whether I was losing or staying the same. Given that the first few days on a new eating regimen with decreased calories is generally associated with phantom weight loss, it’s possible 1500 calories is my RDI. It’s also possible that I was a some sort of a plateau that I would have lost more on by continuing longer.

But I was impatient to lose some real weight. And I was also tired of eating so much. Even though I was getting about 1500 calories a day, it felt like I was eating an enormous amount of food.

I wanted to lose the weight. In fact I can also play with my maintenance calories and macros after I reach my goal weight.

So here is what I did: I decided to decrease my protein to ~80g a day, while cutting my calories to 750. All calories over the protein minimum would be equally distributed as fat and carbs (as best as possible). I’m getting a lot of vegetables and a couple of servings of fruit each day.

A PMSF (protein-sparing modified fast) is a crash diet where you attempt to eat your daily requirement of protein so as to keep your body from breaking down your muscles to rebuild itself. I was introduced to the concept in a book by Lyle MacDonald, where the diet was a very low fat one, with excess calories as carbs. That didn’t work for me at all. I couldn’t stick with it, and within a few days I binged.

However, I’m not really ever hungry, and have no particular desire to eat extra. That is weird and unexpected.

I had one day when I went to an Asian buffet and ate mostly seafood. Lots of seafood, plus some green beans and a plate of fruit. And I got glutened, bleh. I may have eaten up to 2000 calories that day.

I think the idea of eating up to a maximum target once a week has value. I will repeat this once a week, but I’m going to do it at home so I can keep tabs on my calories.

Result: Weight has dropped from 146.4 to 142.6 over a 7 day (Monday to Monday) period. That’s a 3.8 pound loss. I didn’t expect that, since a daily 750 calorie deficit over 6 days plus a surplus one day should result in ~1 pounds a week loss. So I was eating an average of 929 calories a day over the week.

Calculating the weight lost as 3500 calories per pound, adding to the average 929 calories I have been eating, would suggest a deficit of 1900 calories and an RDI of 2829 calories, not 1500. I will have to revisit that in the future after reaching my goal weight.

I feel great, no cravings, rarely even hungry. Coming up: Week II of Phase II. I will do this at least another week or two.

cico diet
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