What I Eat To Lose Weight...

Folks are curious about how I have dropped my 50 pounds over the past 6 months.  For most of that time I have done a keto type way of eating, but I did use the Take Shape For Life (TSFL) program for a couple of months also.  TSFL worked very well and was super convenient, but I had to rework my budget due to some unforeseen expenses so I could not afford it any more.

I wanted to continue to lose the weight, so I doubled-down on trying to figure out how to lose weight using items I could just buy from the local grocery store.  Below is the plan I have been using for any that are interested.

There are two parts to my weight loss method.  The first is calorie restriction along with limiting my carb intake.  The second part of my approach is leveling my calories back out near my TDEE requirement (about 2000 calories a day for me).

MY WEIGHT LOSS PLAN - 1200 Calories (this is to get the weight dropping)

My eating plan is straightforward.

  1. I use half a scoop of six star whey isolate for one or two meals a day.  I mix it with unsweetened coconut milk.  If I am trying to get my fat intake up I also incorporate a couple of tablespoons of fat.
  2. I have one meal that is 5 to 7 ounces of protein (beef, chicken, pork or fish) with 1 ½ cups of green vegetables (lettuce, broccoli, green beans, etc).  I like to add a ¼ cup of tomatoes and make a little salad.  You can add 2 TBSP of salad dressing that is low/no carb and no sugar.
  3. I have two meals that are typically protein bars or some other snack that is low/no carb, high fat and about 120 calories.  Typically I eat 1/4 of a bar to stay close to those guidelines
  4. If I get hungry in between I eat a teaspoon or two of low carb peanut butter or I eat a couple of slices of lean lunch meat (ham or turkey) and a pickle spear or spoon of low fat cottage cheese.  For these things I keep the calorie count and carbs LOW.
  5. On top of that I drink 80 to 100 ounces of water a day.  I flavor it with a little true lemon to kick it up a notch.
  6. Snacks -  2 or 3 almonds, a serving of pork rinds, 7 pepperoni sprinkled with a little cheese.  Anything that is moderate calorie, low carb (don’t worry about the fat).  You just have to control how much you eat.



  2. I eat when I am hungry.  I try to keep my main fuelings to every 2.5 hours, but if I get hungry sooner I will have one of the snacks above.  These will put some food in your stomach and help you stick to the plan.  I also eat a TON of gum (the sugar alcohols they use to sweeten them are supposed to be carb neutral).
  3. Measure everything.  No guessing.
  4. Track everything you eat - I use the MyFitnessPal App.  It ALL goes into the app so you know exactly what you are consuming.

Sample Day

8:00 am Breakfast - protein shake w/coconut milk

10:30am Snack - one serving of pork rinds

1:00 pm Lunch - ONLY ONE of the following - Protein shake with coconut milk, or 6 slices of lean lunch meat (ham, chicken, turkey) with a tsp of mayo and some lettuce

3:30 pm Snack - ONE of the following - protein shake with coconut milk, hard boiled egg with two slices of lean lunch meat, or 8 slices of lean lunch meat

6:00  pm Dinner - 5 to 7 ounces of lean protein (chicken, pork or beef), 1 ½ cups of a green vegetable.  Topped with a little real butter or up to 2 Tbsp salad dressing (make sure it does not have a bunch of sugar in it).  You can add tomatoes, mushrooms, onions, etc as well.

8:30  Snack - 1.5 low carb/no carb fat bombs

Then nothing the rest of the night.  Rinse and repeat.

For the five meals that are not dinner you can really eat anything that is low carb, low calorie.  The secret for me has been to keep those meals between 100 and 130 calories.  I keep my daily calorie intake at around 1,200 calories because I am in weight loss mode.  

Resetting My Metabolism

Once I switch to maintenance that number will go up to 1,700 calories a day.

You can find the recipes I use here - Larry's Favorite Keto Weight Loss Eats

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