Note: This post may be triggering to individuals who have struggled with eating disorders.
Day 2: Pick Two Reasonable Diets
The first two weeks of Dr. Judith Beck’s “The Beck Diet Solution” are all prep work. Day two’s agenda is researching and picking out two “reasonable” diet plans. Beck’s logic in picking out two is simple: you need a backup plan, in case your first diet isn’t a good fit. That way, you’re less likely to give up if the first one doesn’t work out. Read more to see the diets I picked!
See my post introducing “The Beck Diet Solution” here.
Previous posts: Day One
Diet Option #1: The Ketogenic Diet
I admit that the ketogenic (or “keto”) diet doesn’t necessarily qualify as “reasonable.” It is a very strict low carb, high fat diet. Even fruit has too many carbs for this diet. I’m a vegetarian, which limits my choices in this diet even further; I’d essentially be eating eggs, cheese, and lots of vegetables. So why bother? Individuals on ketogenic diets often see very rapid weight loss. The goal of a ketogenic diet is to put your body into ketosis, where it relies on your stored fat for energy instead of carbohydrates. I have a lot of excess fat, especially in my abdomen–if I can make this work, I’ll probably be extremely pleased with the results. For anyone who wants to learn more, I’d recommend Reddit’s r/keto community: https://www.reddit.com/r/keto/
Diet Option #2: Calorie Counting
Boring, slow, but effective: calorie counting is simple math. My issue with calorie counting is that my “allotted” calories for weight loss are extremely low. At 5’0” tall, my basal metabolic rate is probably around 1,300–that’s the amount of calories my body would burn if I was asleep all day, with no activity. According to my FitBit, I burn roughly 1,600-1,700 calories in an average day. A deficit of 3,500 calories a week (or 500 a day) equals roughly a pound of weight loss. Therefore, I’d have to eat 1,100-1,200 calories a day to lose a pound a week. This is doable, and can be done in a healthy way, but it isn’t easy. Another option is trying to “earn” back more eating calories by exercising, but the number of calories burnt exercising isn’t as high as you’d think. Plus, most diets do not recommend eating back calories burned. The idea of only losing a pound a week (or less) sounds so tedious to me! Beck argues against this, saying weight loss is a lifestyle change: slow, meaningful progress is healthy and will eventually lead to visible results. I know she’s right, but at that rate, it would take me months to get out of the “overweight” BMI zone.
Disclaimer: I am not a doctor, and nothing in this post should be taken as medical advice.
What diets have you seen the most success with?