Recently, one of my clients asked me to assist one of her friends who:

  1. needed to lose weight quickly (in order to be eligible for surgery)
  2. was low on funds

Normally, my training clients are fairly well off, so the diets I usually recommend are loaded with fresh fruits & veg, natural (not factory farmed) meat, healthy oils and a variety of health, performance & weight-loss supplements.

With constraints on time and money, I turned to my good friends…dietary fiber and butyrate.

For those of you that don’t know, butyrate is created as fiber is fermented in your gut. And in addition to a LOT of health benefits generated by this fiber/butyrate process, eating a high fiber/butyrate diet results in:

So here’s what we did

Client Info:

  • 297 lb female
  • Hypertension
  • Exercise limitations
  • No known food allergies or other food constraints
  • Needs to lose weight asap to be eligible for a required surgery
  • No extra income for personal training, supplements, etc

Exercise Plan

Due to her medical issue, the only exercise I could recommend is a daily walking routine (10,000+ steps) and mobility/flexibility training in the evening before bed

Overall Diet Theory

  • Low cost
  • High fiber & butyrate
  • Boring & predictable – making meal prep simple and reducting opportunities to “accidentally” cheat
  • Low time commitment – which is always a bonus

For Breakfast….EVERY day

Oatmeal Custard…..mmmmmmmm good

  • Oatmeal – 1 cup dry large flakes
  • Water – 2 cups
  • 1 XL egg

Recipe here

Optional Toppings

  • Peanut butter & banana – 1 tbsp PB max
  • Raisins & cinnamon – 2 tbsp raisins max
  • Brown sugar & vanilla – 2 tbsp sugar max
  • Frozen berries – big handful
  • Chocolate chips – small handful max

Mix and match toppings as your heart desires…while keeping quantities in line

creamy-oats-4

For Lunch & Dinner….EVERY day

Rice & Lentil Pilaf

This recipe makes enough food for both lunch and dinner combined.

  • 2 cups of dry rice, barley, quinoa, buckwheat, etc
  • 1 cups of lentils (I prefer the French or Puy lentils…great taste)
  • Chopped garlic, onion & spices (to your taste)
  • 1-2 tbsp butter (grass-fed if possible) – added after cooking
  • Ajvar sauce (or similar flavorful sauce) to taste – added after cooking

ajvar_sauce

 

To drink throughout the day

  • Water (at least 8 glasses)
  • Tea and/or coffee – no sugar or dairy (herbal tea counts as 1 glass of water – coffee & tea count as 1/2 a glass of water)

Results

  • After 4 weeks, she has lost 18 lbs…from 297 to 279.
  • The first week, she lost only 2 lbs. Not sure why, but after the first week, the weight loss has been consistent from week to week.
  • She was a “little bit” gassy for the first two weeks, but that side-effect has resolved itself
  • Similarly, her trips to the bathroom have become healthier
  • Her appetite, especially at night when she is relaxing, is nothing compared to how it used to be. She has always been a late-night snacker.
  • She also told me that she thinks her allergies & her skin are much improved since starting the diet.

And while we can’t quantify anything other than the weight loss, none of her observations sound unrealistic…but as a science nerd, I am still going to take them with a grain of salt.

So there you go…A Cheap and Effective Diet to Lose Weight Quickly

 

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