It’s important to keep track of your total calorie intake on a week average. You need to stay below your calorie ceiling and and build up satiety.
The two must important adjustment according to the One Shot For Life wight-loss method (The Victory Model) is to stay below your weekly calorie ceiling, go on a daily walk for exercise or similar body movement, and adjusts where the calories come from through the composition of the diet.
I suggest that you through the hole course of weight-loss make a spreadsheet with the following categories:
- Whole grain products (bread, pasta, rice etc.)
- Veggies
- Protein (with there sub-categories: Vegan, Vegan processed food, Animal protein). The animal protein should be below 5% of total weekly calories.
- Fruit (10% of weekly calories).
- Others (food you basically do not need e.g. soy yoghurt, chicken sticks, sweet potato fries or beer).
After listen all the food you want to buy for the upcoming week, you can sum the following in your sheet (using the calculations in One Short For Life book):
- Total calorie weekly intake.
- Amount of calories from animal protein (max. 5%) and saturated fat (max. 3%) and level of dietry fiber intake (minimum 40-50 grams).
- Protein per kg of body weight (grams) not below 0.83.
Note that protein intake should amount to no more than 15-20% of calories and fat intake to max. 15% of calories during the weight-loss and after that no more than 25% of calories. It leaves little room for avocado, chicken or healthy nuts. So choose your sources to fatty acids carefully.
From that info. you can make a “Ready To Go” eating list. For example:
- 500 grams veggies each day.
- Add some protein e.g. a couple of slices of tofu, chickpeas in curry, or beans.
- Minimum a 100 grams of whole fruit every day (juice etc. does not count).
- Pasta or rice four times a week.
And if you prefer to do so, stick to three meals per day and if you are hungry between meals eat fruit and leafy greens – for example salads but skip the dressing.
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