The Teenage Athlete Diet Plan

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How to Lose Weight Safely Eating One Meal a Day

It would lead to hunger and fatigue. The best plan is the one that cuts calories by the minimum amount needed to produce fat loss, or around calories below what is needed to maintain weight. If you find comfort in the one-size-fits-all instructions offered by the Day System, the idea of modifying your Shake Day may be a little intimidating at first. If the answer is yes to either of these questions, you should customize your Shake Day. There are two ways to figure out how many calories you should be eating to lose weight.

The first is to go to an online website that offers a calorie calculator, such as calculator. The calculator will generate a specific amount of calories that you should be eating to lose weight based on your gender, age, height, weight, and activity level. A more accurate way of determining your daily target calorie goal for weight loss is to figure out about how many calories you are currently eating to maintain weight, and then reduce this number by You can download any calorie tracking app, such as MyFitnessPal or MyNetDiary, and enter all of the food you eat each day into the tracking database.

One of my challenge group participants posed this question. She likes to see all sorts of people of different sizes in workouts. The basic nutrition plan is simply no more cheats, no more treats. Sorry friends, your wine and chocolate are gone. Portion control is a piece of cake not allowed on the plan! The food lists have been changed up from the original 21 Day Fix.

Some foods have been added, and some foods have been taken away. Plan 2 — Countdown to Competition Plan.

The second is the Countdown to Competition plan which requires focus and determination. The Countdown days are essentially low carb days. You eat protein, veggies and some healthy fats. For Countdown to Competition you alternate two Countdown days with one Extreme day and repeat for the 18 days. The last three days are all Countdown days.

You can choose either plan to follow, or you can mix things up. There is a calendar included in the program that gives you several different versions of how to apply the eating plan, depending on how intense you want to go. Bikini competitors, like Autumn Calabrese, have to be strict with their diet and extremely focused.

So for me, who likes my daily chocolate, it will be a challenge. I shall take her at her word! You will be eating clean, so no processed foods.

Lean meats, fruits, veggies, limited carbs and some healthy fats. Literally as difficult or easy as you want to make them. You can combine your ingredients into gourmet recipes, or you can simply eat some baked chicken, grilled fish, roasted veggies, a piece of fruit, etc. Yes, IF you are focused and adhere to the plan guidelines and portion sizes.

I think you can definitely do it. You sound very positive. Just keep trying different approaches until you find what suits you. Thank u for the encouragement ,i will post often and let u know how this one meal a day diet is working for me.

Here is some stats on me ,I am 40 years old w a 20 year old daughter in college and im married. Currently unemployed but looking for work in a bad economy. Thankfully my husband has a good job. I did think about having a cheating day or eating 2 meals at least on the weekends but as i went along the idea of a really good dinner everynite seemed enough so far. The first week was HELL ,had to get my body adjusted to eating one main meal a day but with some light snacking here and there like i mentioned on my previous post got me thru it.

Once again thank u for this blog its been so helpful and i also like your house cleaning tips. A small snack can cure the first in minutes, but to cure the second I have to wait a whole day! Glad you liked the house cleaning tips! Hi david Just wanted to share that i slipped off plan by eating leftovers and snacking over the last few days. I know the one meal a day plan does work because i did lose some weight when adhering to it.

But found myself struggling a bit of late and would gladly appreciate any advice or tips on how to get back on track and succeed like you did. Just trying to regroup and sharing my experience thus far honestly………. You have a desire to change and with that as your starting point, really good things can happen!

Two meal with one of them eaten late evening, like suppertime, also works very well for me and I sometimes slip into that routine when I get bored with just one meal.

It took me far too long to lose the weight and I could have done it much quicker had I created a tighter structure. It was more of a casual desire — and sadly that;s not enough to carry you through the tough times! When I started out on this I had some very powerful reasons to want to achieve my goal. There were times when the reasons and the feelings associated with them faded, but I always found I was able to tap back into them.

Let me know if it makes sense… maybe I could clarify a few bits? Just know that what you want to do is possible and that you can do it. If it takes you a little longer than most, so what? You just do it your way and in your own time. One thing that I have started doing is fixing my One Meal early in the day so it is ready for when I eat at 3pm. I browned a bunch of lean hamburger, put all kinds of spices in it and had it ready for my teeny little whole wheat bread.

I am watching my portions, but I am not counting calories — I know it is somewhere in the vicinity of calories, but I am very satisfied after the meal. This had worked for me too.

Have they never seen people in famine? People in the old days used to eat twice a day. And in Theravada Buddhism, monks may only have one meal a day before noon, and that was considered the middle path half way between 2 and 0.

It can be done! Hi david I read your reply very carefully and i reread your original post on the one meal a day plan that worked for you.

Like you im not counting calories and all foods are allowed when having my one meal usually i have it in the evening. The one trick that was working for me was that i would make sure that 1-meal was really tasty or something i really looked fowrard to eating for example a nice cut of steak w a baked potato and veggies and a nice dessert like a slice of chocalate cake.

Very yummy indeed and when having hunger pangs during the day from not eating knowing what my evening meal would be sustained me. After thinking about your reply especially the comments that im in the early stages of my weight loss plan im taking your advice on fine tuning what can work best for me. I agree with you on trying to make this diet not feel like its a diet ,and to m ake it as close to my normal and still giving me results. I just need to figure out some ways during the day until dinnertime how to cope when i do get hungry and if i do allow myself a snack,how to keep tasty yet damage free….

I strongly love this one meal a day plan just need to find the best way to make it sustainable for me looooong term. If any readers of your blog also can share tips ,ideas or light snack suggestions that get them thru the day that would be appreciated big time on my part. I saw you drank tea alot during the day but i am not a tea or coffee drinker..

Again thank you for this blog ,hope you get alot of sponsers because it is very informativ for people like me….. I think maybe you have something like that in mind for yourself? I tell myself that the hunger is a good signal and that if my body really needs energy it can get it from my fat stores. When I feel hungry it reminds me that there are others much worse off and if they can go without food for days, then I can certainly manage it for a few hours.

At the moment it suits me to have one main meal slightly smaller than I would usually eat and then a good sized snack of something awesomely tasty just before I go to bed.

The thought of doing that keeps me going all day, and means that I can put up with small bland snacks for the rest of the day.

I like how you say the snack is to fight off hunger pangs and not to have a pleasurable experience. I am back from vacation and ate waaaaaaay more than once a day. I plan to wean myself off the morning smoothie perhaps save it for dinner, since I love it so and replace it with an apple. I hate every kind of apple, but they are very nutritious and have lots of fiber.

That will fill up my stomach and I can get on with my day and not worry about food until dinnertime. Yeah, this holds true for me too. On the days between the high-days and holidays I tend to work a bit harder to put in a calorie deficit. Having the apple a day works well for me, but if you like your smoothies, maybe you should stick to having them? Snacking at other times in the day is fine, but of course the trick is not to continue eating.

The snacks are definitely functional. This is what I am aiming for! I am healthy-ish now, no ailments, I want to stay that way. As of tomorrow I am going to do it and keep my own little blog.

I like what you did with the belt, I have a pair of jeans very sexy ones that i want to get on and done up!! Well done and love your site x. The one meal a day thing is a bit of a mad idea, but it can be adapted to suit your own needs and modified as you go along. The lunch crowd… the Italian food… but on the other hand, those oh-so-sexy jeans!

Being a dad does that to a man. Gone were my days as a single guy who ate a light lunch, ran miles at night, and then gorged on a pound of beef with no carbs at around 11 pm with a beer, resulting in a reasonably fit physique for me.

With a wife who cooks good meals and a baby and a lack of time to exercise, I gained a LOT of weight. Add to that the fact that a heavy lunch made me sluggish at work, and then I decided I had to go to extreme measures.

Thank you for that. So two weeks ago, I decided to begin. I immediately lost weight by the second day of doing this. That first week was good. This resulted in me making a slight gain in weight. But my question at this point is this: Cheating is creeping into my day and the small cheats are really starting to add up. But… if you got some early results with it, it might benefit you to return to the way you were doing it when you got the results, i. Down from several weeks ago to as of today.

Not as fast as I would like, but how can one complain about losing a pound a week after so many weeks? And 2 I am worried about what will happen when I re-introduce lunch to my diet. Will I regain all this weight? What I do now is drink coffee with Equal for breakfast and another for lunch.

For dinner, I take buckets of vitamins as well as my cholesterol medicine, then I feast. Now doing this HAS resulted in a much-needed weight loss. But am I wrecking havoc on my body? Regarding the second issue, I will be the first to admit that I am mentally addicted to the idea of lunch. But I sure as heck would like to have it! I mean dinner on a two-meal-a-day diet will still be big like it is now. Nothing else was working, not eating three healthy meals a day and not running long distance several times a week.

If two meals a day is shouting out to you as the way to keep it sustainable, it has to be worth experimenting with for a while. I definitely liked two meals a day and I did lose some weight doing that. I really really need to lose at a minimum about 60 pounds. If I do get hungry, I would pop in a few grapes, or two or three crackers. I am going to now track weight loss and see if I cant get a little slimmer with one meal a day and some excersize. For instance, I just did a Jillian Micheals workout and I can hardly walk…I cant do this for thirty days……id die.

It might not fall off like some of the other fad diets like the atkins diet, no carbs what-so-ever but it may come off. And, like you I would prefer people I know, not to know I am on another weight loss kick.

It will be interesting to see if it works for me as well as it has worked for you. On a day to day basis tracking weight can be tough but you just have to have faith that as long as you stick to your eating plan the weight will come off. I can really relate to you wanting to keep it to yourself.

Adopting this as mid to long term lifestyle change helps. Please let me know how you get on! Brooke Good luck to you and I believe you can do it! I have tried every diet there is, practically, none of them worked. I am soooo determined this time. I have about 40 lbs or a bit more to lose and then I am going to have to firm shore up the devastation I have caused.

Boy oh boy is it gonna be some work. On week one, I was seeing a daily loss result on the scales but annoyingly it seems to have stalled for the last five days. I lost about two stone over the course of a couple of months doing a low carb diet but have since put it all back on. You are doing so well!

They lie big time! It sounds like you have a good thing going on there. Having a wider window during which to eat sounds like a great way to do it. I found it so beneficial in that it gave me something to look forward to.

I knew I was in it for the long haul so it was motivation for me to be strict throughout the week. There are conflicting arguments about starvation mode and plateauing. Which is largely why I stopped weighing myself and trusted the feel of my waistband and the view in the mirror and later, the tape measure. Thank you for the reply. The scales showed a difference of 3 lbs in two weigh-ins within 10 seconds of each other today.

Time to ignore it! I refuel at 20, so I should be fine. Would it be between or lower? One of the biggest favours I did for myself with this diet was to ignore all the conventional wisdom about starvation modes and the like and I just got on with it.

I got to a point where I started to doubt almost everything I read and wanted to see for myself. I go for about calories on my dinner plate and the other comes from the dessert and any snacks I eat during the day. I use a small dinner plate and fill it to the edges.

Some days I over eat, some days I under eat. Anyway, your plan to leave it for two weeks feels like a good one. Thank you for the calorie estimate. I managed to sneak in a bag of chocolate popcorn yesterday and justified it. I won the battle with the Curly Wurly. I gave the wretched thing to my wife and she ate it. Not too fast and not too slow but still allows you some room to manoeuvre.

I find that I often learn more from my failures than my successes. Fantastic read and just want I was looking for. I took part in the fasting period of Lent earlier this year and gave up eating two meals, so just had the one in the evening.

I made sure my evening meal was small to medium size and as I stopped feeling hungry, my meals got smaller. I would also drink green tea with some vinegar and honey in it which helped suppress my appetite after dinner.

I did not weigh myself, but I knew I was losing weight because my clothes were getting much looser. I also worked out times a week. I enjoyed eating once because I could have small meals and still have my favourite biscuits or even some chocolate after my meals. I felt good about myself and had so much energy.

Due to developing a chest infection second time around, I stopped eating once a day and started eating times and even started eating bread which is like kryptonite to me…….

I love it, but it bloats me terribly. Needless to say my clothes have gotten tighter. I want to start back because eating once a day is liberating for me.

I do need to ask, is it ok to drink cups if coffee with sugar, no milk or cream? Regarding the coffee, I think one of the best things about this diet is that you can adapt it to suit yourelf.

For me, the tea with whole milk and one sugar got me through the day. It gave me something to look forward to and kept me from raiding the larder.

I set out on this diet partly as an experiment to see if I could prove the conventional wisdom wrong — and all that I can tell you is that I have indeed gained some muscle. There are some pictures here from my 10, push up challenge. He might be right to suggest that your results might be better if you chose a more optimal approach to dieting, i.

Third world body builders put on massive muscle on dreadful diets. I was thrilled to receive a reply from you. Still going strong eating once a day, but having some difficulty establishing a cut off time for not eating.

Want to have my dinner between 6pm and 8pm and never let anything pass my lips after that. This seems to be an ongoing battle. Any words of advice?? It is indeed a battle and one I still have to fight. I finish with something sweet, like a piece of chocolate. I drink a coffee like I would at the end of a meal at a restaurant it signals the end of the meal.

I get straight out of the kitchen and do something else. I tap into some negative ot positive thoughts whichever has more pull at the time emotions drive actions.

Thanks for the tips, David. Will shorten the window for eating to an hour and then find something to occupy my mind and time. Things still going well and I am finding it easier to stick to this and the hunger pangs are becoming more easier to manage and ignore. I re-read your blog and have only just seen that you had two meals on the weekend. Did you find eating two meals on Sunday make eating one meal on Monday more difficult?

Yeah, I eat two meals on the weekend. Because the weekend is about family, so I like to sit down with them at lunch and eat with them. Because two meals will pretty much be my lifestyle when I reach my fat loss goal. Eating is a joy… why deny it?

It requires practice and practice often brings failure. I failed a lot to begin with, and I fail less often now. I just kept the long term view that I would eventually learn to deal with it… and mostly, I have. When I get it badly wrong, I start over again the next day. Trial and error, refine as you go along. I swear it took all of 1 or 2 mins the first day to eat all my stuff. Five minutes the second. I will try harder to slow down.

This was one of the most intersting post i have read up on about one meal a day diets. I have read them all,but this one really caught my attention. I have always tryed this way of eating but never made it past friday after starting monday. Every thing you wrote about really made since to me. I like what you said about eating one morsel extra would just send you off to eat more and for me im better off not to eat often like most diets require because id just over eat.

I need to do this for me and my marriage my husband never says anything but i know my weight holds us back from going out and doing activities because im so self consious, im gonna try this concept and let you know how im doing. I believe your post will inspire many people.

Do this for yourself. Do it for how it will make you feel to have achieved a small step towards your goal every single day. Make yourself happy first and that happiness has a way of spreading. Your husband will start to see you differently — more because of your state of mind than anything else. See it as a long term thing but also something where you get to win or succeed every day.

Hi David I am so inspired by this whole website!!! Actually, I started out first with intermittent fasting to gain the control of when to eat. I did only one 24 hour day to challenge myself. But I knew sticking to not eating at all, for several days was not my cup of tea.

And when I did start back eating I over ate every time so what weight I did lose I gained back and more. In one week I went from lbs. One day at time. But when u said scales can lie. The jeans is a perfect Idea!! I think that the bottom line is that in order to loose weight, you have to eat less calories than you burn.

Unless you want to exercise A LOT, you have to decrease the amount of food you eat. I like eating good food pizza, fried rice, bacon, etc and I like feeling full, but I can deal with hunger, so one meal a day was the obvious diet for me. By the way, I once lived on nothing but MREs for 2 months and lost 20 pounds as a result.

Hi Lucy, thanks for sharing your experience. Your own results are fantastic! For anyone who really struggles with hunger, then I guess meal replacements would be a good option!

I found your site because I just started this diet and went looking for others trying it. Like you say, the type of diet working for every individual probably varies. I know it works for me because I did this ten years ago and lost 20 kg in 4 months, from to This suited me at the time as I could eat at a restaurant next to my workplace and as I then lived alone I could have soup in the evening. This worked so well because I promised myself I could have three courses everyday if I wanted: Soup, main course and dessert.

Which I almost never did but I could if I wanted to. If I was going out to dinner, I just had a bowl of soup at lunch. I think this is an ideal diet for me as there is only one rule. No counting, remembering when to eat next etc. Anyway, I got overweight again so I want to use this method.

I started out yesterday at It will be interesting to see how this works out now. I could easily see myself eating a chicken salad for my evening meal during the summer at least. I have been toying with the IF lifestyle and doing loads of research for a while now. On Thursday I started the 1 meal a day approach and you know what, I lived!

Granted I have only done 2 days with 1 meal per day as, like you I plan to eat lunch on the weekends. I lie to eat big meals, my husband is a fantastic cook.

I love wine as well! I used to exercise hours and hours a day just to maintain my weight. So one meal a day for me it is. I turn 40 in September and I want to be on my way to my ideal weight then. I started drinking spirulina powder with water this morning.

It tastes like pond water which I guess it is actually. It works better for me this way. Kgs are fine by me. I used to do Judo when I was younger and less broken and the weight categories were in Kgs. And now at the end I realise that the Last reply is from yesterday!!

I once did this kind of diet, but unknowingly. I lost 15 kg in only 3 months. Well, today was my First day. I plan on taking a Cup of tea with milk and sugar, If i feel weak. Sorry about the kg and cm, German influence. Yeah, this is a great thread. There are lots of great comments and perspective from others who are trying to make this diet work. Some are definitely doing it! I am 19 years old going on 20 soon..

Smh yeai know almost 6 years. I would say that I need to lose a GoOd pounds. Which just resulted me losing Muscle and not fat. Because when I stepped on the scale I would weigh lighter than before …. I just have one question …. Are you sure you can eat whatever you want when you have that. One meal a day was a means to an end for me. I wanted to limit the times between which I could eat a meal because it took away any other choice.

I pretty much ate anything I wanted, but to be fair I already had a reasonably balanced diet with fruit and vegetables featuring strongly in many of my meals. And also how big should your portion size be? I did eat some of the things you mentioned but not all the time. Somewhere along the line I think we have to learn to make better choices about our nutrition and this diet has been a great way for me to do that. Portion size is difficult. A plate full of lard is obviously different to a plate full of lettuce.

Thanks for answeing my questions! Alright so ill take it into consideration that certain foods have to be eatin in moderation. And ill make sure that my One meal a day consist of mostly healthy foods majority of the time. Umm… do u think it would be ok for me to drink Diet Coke Zero calories thrum the day? Ofcourse ill drink lots of water also.

Reading some of the other comments and your story I am Super excited to start this. I am more than ready to shed these extra pounds! You can adjust as you go along. Sort of need a bit of encouragement here. Yes, around my waist, clothes are looser, but my stomach looks arwful, much more bloated looking. I look at your pictures and I can see such a difference in your body.

I know I do have a lot of body fat around my middle, but I thought with eating once a day , cutting down on carbs and killing myself at the gym would show good results.

Maybe I need to shock my body into letting go of fat as it seems to be holding on for dear life. Limit your salt intake, because you will retain water on a high salt diet. How I look at it, you have to break down a wall. Fat loss is deceptive. You can lose several pounds and see no real difference in the way you look.. Part of the problem here is we look only where we can see i. Maybe in August try a different approach? Keep in mind that this can be a long process and try to get your feelings of success from sticking to your plan rather than the apparent lack of physical results.

Also keep in mind that doing it the way I did it… guessing about calorie content and paying little attention to nutrition is far from optimal — so results are bound to be slower. I was just surfing the web and found your blog. I myself do a similar diet. I work out twice a day and eat one substantial meal for lunch. This is a routine I follow during the weekday and I have my cheat days on the weekend as well.

I feel fuller doing this vs eating six times a day. I have always found that eating that many times a day to stay full just seemed too tedious. Thank you for your words of encouragement. You are right about others saying that I look slimmer. My sister says it, but I always think to myself.. Could you tell me what you eat on your cheat days? Also, do you think that very overweight people trying to lose weight, should have a cheat day at all?

You must feel amazing and look fantastic?! I unfortunately have to change my plan as from today: On the other hand, i hate sleeping hungry! Skip breakfast, have lunch with enough carbohydrates, Then Dinner with Low carbs or with carbs?

I plan on Jogging 7km for two days and Then One day rest! I really want to Take Part in the race, and i want to lose weight too. Having one meal a day the last werk has really motivated me. Anyone have an advice for me? Hi Fatuma, I hope the diet is still working for you. The most important thing for me is that I eat fewer calories than my body needs each day. I love only eating 1 lunch a day as I feel I sleep better at night without needing to digest food in my stomach.

I have a question for you: After you lost the first 20 pounds and waited a while to lose the last 10 pounds, how long did you wait and did you continue with the 1 meal a day?

Or did you go back to 3 meals a day during this period of time? Hi Karen, Well done on losing the 7lbs in a month. After I lost the first 20lbs I was pretty much straight into the next 10lbs. The first twenty took me five months and the last ten took me just one month.

Sorry that it took me so long to reply. Last time I weighed a week ago I was down 16lbs! I want to look at this as something I can adapt to for the rest of my life.

I used to be on a prescription drug a few years back that seriously suppressed my appetite and it just occurred to me that this was exactly how I ate! I was also drinking almost every night back then too. Not a good thing. I like your blog David so thank you for sharing! I will let you know how I get on! I want to lose another 58lb by Christmas and I figure I can if I lose around 2.

Aelie, You have done a fantastic job with the weight loss! You mentioned the wild variation in your calories and although I have nothing to back it up, I think that can be a good thing. It keeps your body guessing. Somehow that sinks into my subconscious mind and helps me on the days when I under-eat. I hope it went well. I basically eat dinner only. Every now and then I may squeeze in a small snack. On Monday I feel bloated because I eat more on the weekend.

The weight has fallen off. What do you think about my situation? I have to thank you and everyone who has kept me motivated. I finally saw the scales move. Not much, but it did cheer me up.

How One Meal a Day Helps You Maintain a Healthy Weight