Days 12 through 21 of the 3 Week Diet

Day 12

The weigh in this morning was another disappointing one. I weighed exactly the same as I did yesterday. Fortunately my partner had lost 2 pounds, so clearly something is working.

Breakfast was swiss baked eggs with added butter and cream cheese. Yum, but very “fattening” 🙂

Lunch was an avocado and prawn cocktail with lettuce and marie rose sauce,  made with tomato puree instead of tomato ketchup. Not quite as nice as the proper version but quite adequate.

This was actually the last day of the high fat phase,  But it was also the first day that I decided to weigh all my ingredients and work out exactly how much I’d eaten.

I left the calculating until the evening – having a full time job I didn’t have time to do it as I went along – but I was pretty confident that I’d met the nutritional parameters in terms  of calories, and % fat.

After dinner I entered everything into a spreadsheet and after a little Google research.  I was quite horrified to discover that I’d eaten one third more calories than allowed, and missed the % fat by 7 percent!

It’s no wonder I hadn’t lost more weight on this phase, and a big lesson for next time.  Plan the meals and count the calories in advance!

I think my downfall here was assuming the avocados were high fat.  The do contain lots of very healthy mono-saturated fats and are incredibly good for the skin, but the overall calorie composition isn’t right for this phase of the diet.

Days 13 through 21

After the lesson and slight queasiness of the last 3 days I was pleased to move into the final phase which is more of a consolidation.  The nutritional balance isn’t as critical in this stage and fewer foods are forbidden.

I wasn’t expecting to lose as much weight, but also I didn’t feel as hungry and so the peppermint capsules were not required to stop the night time hunger pangs.

The weight loss was slower and steadier which was not as motivating when the scales move pretty much every day, but it was clear that I was on the downward trend – albeit much more slowly.  This was a diet regime which I felt was more sustainable.  The good thing about the first phases is that the end was always in sight as each phase looked to be slightly less restrictive than the last and the phases only lasted around 3 days.  This phase lasted over a week, so it was good to be feeling a little more “normal”.

After 21 days

By the weigh in on the final day I was really looking forward to celebrating.  My friends had noticed the difference.  My belt was 3 notches inside where it was three weeks ago and some of my clothes were hanging off me.

The Final Figure – 2.5% down and no longer obese 🙂

In all I’ve lost 12 pounds.  Not the 20 that Brian Flatt claims is possible, but I suspect if I’d actually done the recommended exercise and hadn’t cheated so much, I would have probably lost a few more pounds.

I’ve lost 2.5% of my body fat which is good news.  I would have liked to lose more, but I’ll take that as a start. Importantly for my doctor, my BMI is now in the overweight not the obese category which could also help me save on health insurance!

The small cheats I did made the 3 weeks much more tolerable for me. Coffee in the morning for example – it was just too hard to work with the headache of caffeine withdrawal as well as feeling hungry.

The diet was hard work but the really hard part was at the beginning where the motivation was greatest – and the results were in themselves very motivating.  By the end I almost felt I could just carry on with it – and I think that’s Brian Flatt’s point.  After a while everything becomes a habit and it’s not so much effort to keep doing what works.

Would I recommend the 3 week diet?  Yes I would. There is no question that it works. And with the passage of time the hunger pangs of the first few days have become a distant memory.  I’ve shown myself that I can easily manage to diet for a short time, whereas if I had to carry on denying myself for months, then I would simply be doomed to failure.

Now I’m off to get my thin clothes back out of the wardrobe – and perhaps buy some new pants!

If you want to try the 3 week diet for yourself, you can get it here or for more detailed info about the program, click here

Weights and Measures

I had taken before and after measurements round my waist and thighs, My waist was nearly 2 inches (4cm) smaller and my thighs had lost an inch each.

All measurements taken first thing in the morning before breakfast.

 

Days 9, 10 and 11 of the 3 Week Diet

Day 9 

At the morning weigh in I’d lost another pound. And even more exciting my BMI was down to 30 exactly. This means that if I lose any more weight I will officially be overweight instead of obese.

I felt pretty good this morning.  After walking on the treadmill my legs didn’t feel leaden and I had no difficulty walking up two flights of stairs.  I really think that things have finally changed for the better.

The three week diet is comprised of 3 different phases.  Today was the first day of the high fat phase.  As I was now officially allowed coffee – albeit with cream and artificial sweetener, I made a cup of instant coffee with cream. It tasted really really disgusting, so I disposed of it and made a normal one with milk.

I held out until lunchtime to have my first meal. It wasn’t that hard, I didn’t feel particularly hungry and when I finally ate my guacamole it was really delicious and quite satisfying despite not having chips or crudités to eat it with.  It was lovely to finally have some really tasty food!

However later on in the afternoon about 4 o’clock I began to feel just slightly queasy.  The feeling persisted and at dinner time my partner volunteered that he felt the same.  We were’t sure what had caused it, so in view of the fact we had to go out and meet friends later, we decided to abandon the planned high fat meal and go for something rather more plain and ordinary before we went out.

Perhaps it was the abrupt change in diet which had caused our problem?

Day 10

At the morning weighing I was exactly the same as the day before. I don’t know if yesterday’s sweet potato dinner had sabotaged the day’s dieting effort but I would have expected to be down a touch as I hadn’t eaten very many calories at all.

We had discussed the fat phase yesterday evening and decided that in view of the sweet potato, we may continue the fat phases for an extra day. But we were going to have to include a few more (zero carb) vegetables in order to make the fat less stomach turning.

The main thing I noticed this morning was that I felt hungry. I assuaged the hunger pangs with a cup of coffee and then breaking the routine of walking before breakfast, I had a microwaved mushroom with some garlic and herb cream cheese for breakfast. It was delicious.

My body is feeling altogether better. I’m not really sure what’s different but I do feel lighter, but I have lost half a stone.

Dinner was a beautiful dry aged rib eye beef steak. I fried steak with a little oil to start with and then I added butter to the pan, and basted of the steak with the butter. While the steak was resting I added a finely chopped shallot to the pan allowed that to soften before adding a touch of brandy. I love a good flambé so I set the pan on fire to burn off the alcohol. I added some chicken stock, some mushrooms, and a spoonful of Dijon mustard and a few drops of Worcestershire source. After that had bubbled away for a moment or two until the mushrooms were cooked, I added a add a splash of cream and reduced until it is was the consistency of single cream.  I adjust the flavour at the end with salt, pepper and lemon juice.

We had half the steak each (unlike a couple of weeks ago when I would have dished up a 10 oz steak each).  I served the steak with steamed kale flower sprouts, zucchini cooked in butter, and some leeks which had also been cooked in butter.

It was the most delicious tasty meal I had enjoyed since starting the diet. I didn’t stint on the vegetables, so my plate wes full. It was the first time I had gone to bed without feeling hungry since the start of the diet.

Day 11

The weigh in this morning was quite disappointing. I had hoped that I would have lost lots of weight after yesterday’s not having lost any. But if anything the scale said that I was half a pound heavier. It could be the difference in the amount of water as I did try and drink more water yesterday.

Lunch was paté on a lettuce leaf. As we couldn’t have crackers, lettuce leaf seemed the only real viable solution. I have since found a recipe for sunflower crackers which is low carb which I may try and make to see how they work instead of cracker biscuits.

I must have eaten too much pate as I did feel slightly nauseous later on.  I think there’s an art to eating high fat foods, and it involves eating enough “other stuff” at the same time.  The key thing is to find other stuff to eat which is filling and can cut the richness without throwing the nutritional profile outside the approved parameters.

If you want to try the 3 week diet yourself here is the sales page, or to read the expert review click here

Weights and Measures

Slightly disappointed with the progress during this phase of the diet.

All measurements taken first thing in the morning before breakfast.

The First 2 Days

The first day of the 3 week diet is clearly designed to be a bit of a kickstart. The choice of foods is quite restrictive. There is an approved list of of vegetables which can be eaten raw, steamed or microwaved.

My menu plan for breakfast was microwaved mushrooms, but in view of the fact that I was starving and it was a very cold day I decided to be a little more adventurous and include chopped bell peppers and zucchini with my mushrooms and to add a chopped spring onion for a little extra flavour. In all honesty it was pretty bland and really needed something to zip up the flavour.

Lunch was based on Costco’s broccoli salad, thinly shredded vegetables including red and white cabbage, celery, carrots and broccoli. But instead of the delicious sweet mayonnaise style dressing provided Mr Costco, a little olive oil and a touch of balsamic helped to make it more palatable.

The day was characterised by hunger. I was constantly starving. I wondered if it was a mental thing.  On a Saturday, I can fairly easily go without eating until mid afternoon and I rarely feel hungry.  But here, because I knew I could only have certain foods I simply felt deprived.  It didn’t help that the food seemed bland.

Learning my lesson on the bland front, I added extra seasoning to the rest of my meals and bought some little pots of living herbs which I could also use to help boost the flavour.

None the less by bedtime I was still hungry, so I took a peppermint oil capsule which for me, tends to assuage the hunger pangs long enough for me to get to sleep.

At the weigh in on day 2 I’d lost half a pound.

Fortunately, Day 2 is slightly less restrictive than day 1 and a small amount of (approved) protein can be added which does help to make meals easier and more palatable.

The main problem I had with day 2 was the headache.  Having not drunk coffee on Day 1, I think I was feeling the withdrawal symptoms!  As I had a meeting that morning and had to be on form, I took a couple of painkillers and decided that I would have coffee, just substitute sweetener for the sugar and have milk regardless.

The other area I cheated in was lunch. It was another cold day and the thought of a repeat of yesterday’s salad was almost more than I could face, however, I decided that, despite that fact that it wasn’t on the list of approved cooking methods, I would have some nice homemade vegetable soup.

This was great, I had something hot and comforting and it really helped hugely to make me feel less deprived.  I often have soup in the winter anyway, so it was much more like a normal lunch. And with a side order of more shredded salad that actually kept the hunger at bay until dinner time.  Although once again, by bedtime I was starving – and my stomach was full of gas after the unusually high amount of vegetables 🙁 so to add comfort I took another peppermint oil capsule.

Day 2 had been much more successful than day 1, and at the weigh in the following morning I’d lost 1 and a half pounds. So 2 pounds in 2 days and I’d had a couple of cheats.  Perhaps it was going to be worth it.

If you want to follow the 3 week diet with me, you can get it here

Very happy with the drop in body fat percentage as well!

All measurements taken first thing in the morning before breakfast.

I’m not going to do the tape measuring every day.  I don’t think it’s as accurate as the other measurements and I’m looking forward to a nice suprise at the weekend!