My Own Personal Plan

by Cindy
(Grants Pass, OR)

I call it the 30-30-30 plan. Simple to remember, sounds like a fertilizer.


I was 200 pounds and needed to shed about 80 pounds. I started at age 45.

I did see a dietitian and she recommended a 1200 calorie low fat high fiber diet. Which I like.

But to keep it simple I altered it a bit to 30 grams of protein (more is ok), 30 grams of fat (no less than 25 in one day) and 30 grams of fiber (more is better, but 70 will keep you on the pot for awhile...).

It took me about a year to lose the weight with an exercise plan that didn't kill my joints, at least 30 minutes a day (there's that 30 again!).

I never went hungry, I always had a snack, never had to miss dessert, never felt deprived, never had to have surgery or pills.

I am 51 and remain steady. Every person is different so I recommend highly that you visit with a dietitian like Suzette first. Slow weight loss will help keep it off.

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Protein and all..
by: Cindy

That's where that 'more is ok' comes in. But I figure if I have more than 40 gm of protein one day, a bit less another day, and way more another day, it will even itself out, and because I keep records I can check my average intake weekly and adjust. That goes the same for my fiber and fat intake. You have a good point, in making sure that the recommendations are followed as best as possible, because fats and proteins are the building blocks for our muscles, cells, and the myelin sheaths that cover our nerve cells in our brains, and help prevent Alzheimer's. Our fiber, which moves everything through, helps prevent cancer, and is our 'slow release' sugars that our brains need to function. Your site is terrific by the way! Thanks for all the awesome information!

Nov 06, 2008
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I love it!
by: Suzette Kroll-Barancik, RD

Cindy,

I love that you figured out a plan that what works for you and allowed yourself to lose at a slow steady pace. Congrats on your success!!

My only concern is that 30g protein is a bit too low. The RDA is 0.8 grams of protein per kg. body weight. At 120lb (54.4 kg) that's 44 grams of protein per day.

I'd suggest slightly increasing the protein on a regular basis and keeping up with your high fiber, lowfat diet otherwise!

Suzette

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