My lose-that-weight nutrition plan – or – peanutbutter diet

Sometimes people come up to me and ask me what I did to lose weight. I always end up saying that I go to the gym and that I only eat peanutbutter. And you should see the faces 🙂 It’s actually true that I also eat peanutbutter to lose weight, but of course not only peanutbutter. Peanutbutter is good, since it doesn’t really contain sugar but contains a lot of unsaturated fat (85%), which causes you to feel full way longer than from, let’s say, Nutella (see this post). So that basically caused me to eat less and lose weight. At the moment I am actually eating more than I need to gain some muscle, but I will discuss that in another topic.

My motabolism is slow (1700+ in rest). Since I have a daytime office job, it won’t be all that much higher than that. So I assumed I would burn just over 2000 kcal without any workout. Include the workout (about 500-1000 calories), and I would probably burn 3000 calories a day. So that made me decide to eat around 2000 calories max a day. That should be enough to cover my day and also burn the excess fat. And as you can see in the plan below, 2000 kcal really isn’t that much. I was pretty astonished to learn how little it was! I used a tool called fatsecret to count the calories, works like a charm!

Ow and I threw CLA (Conjugated Linoleic Acid) in the mix. The diet lasted about 1.5 – 2 months for me and I lost about 6 kgs of fat and even gained a kilo of muscle. So I was pretty excited about the result.

So let’s start with the basics:

• You gotta eat less, but enough to get you through your workout;
• Limit your sugar intake to a minimum! Go and get Coke Zero if you can’t live without it (150 calories a can!);
• Also try and limit other stimulants during your day, so try not to drink too much coffee. It causes peaks in your activity and eventually will leave you exhausted at the end of the day. Limitting stimulants during the day will help you get through your workout at the end of the day!

The plan (2000 kcal)

08:00

• 1 slice of multi grain bread with pref. chicken breast [250 kcal]
• 1 cracker with peanutbutter (e.g. Wasa sports cracker or multi grain cracker) [100 kcal]
• 1 CLA pill

10:30

• 1 protein shake (30 gr isolate) [120kcal]
• 1 cracker with peanutbutter [100 kcal]

13:00

• 1 slice of multi grain bread with pref. chicken breast [250 kcal]
• 1 cracker with peanutbutter [100 kcal]
• 1 CLA pill

15:00

• 2 crackers with peanutbutter [200 kcal]

16:00

• 2 hour workout – may include protein bar or fruit [100 kcal]
• Before workout: pre-workout like No-X. [25 kcal]
• After workout: protein shake (30 gr isolate) [120kcal]

19:00

• Diner – whatever is served. Pref. something not-too-fat of course and limit your intake to whatever your needs are, so full = full! [500-700 kcal]
• 1 CLA pill