In Person: A “Flat belly day” from Women’s Health Magazine
Editor’s Note: You there. Stop laughing. No ovaries are required to give this a shot. The two participants in this 1500 calorie day were Joe (his reactions are noted) and Sarah, who’s one half of the Full Clutch team. Disclaimer: Talk to your doctor before changing your diet and/or exercise program.
In case you slept through Health Class, Merriam Webster’s Dictionary defines the calorie as such:
a) a unit equivalent to the large calorie expressing heat-producing or energy-producing value in food when oxidized in the body. b) an amount of food having an energy-producing value of one large calorie
That large calorie is “the amount of heat required to raise the temperature of one kilogram of water one degree Celsius”. A lot of us aren’t really considering science when we put food into our mouths. We’re hungry, we eat. But calories can be sneaky little bastards, too many and your body’s nifty back up system sends those guys to the liver which converts them into fat. Great if we were still hunters and gatherers, but not so great for the lifestyle so many human beings lead now-a-days. Not only do the processed foods we’ve come to rely on usually have a higher calorie count, even if they don’t, the artificial ingredients and preservatives work against our bodies. This can slow down metabolism, which slows down our energy burning process, which leads to extra calories in our bodies that, you guessed it, will be turned to fat by our livers.
If you’re an avid calorie counter, good for you. It can be really educational to use a tool like My Fitness Pal, even if for a short amount of time, to really get a feel for what your daily diet should look like. But some of us just aren’t into the calorie counting thing. How to cut some of those calories out? An easy way is to have a pre-planned lower calorie day at least once a week. 1,500 calories seems to be the standard for a low-cal day. And including a low-cal day in your week can have additional benefits; more vitamins and nutrients in your food that day (veggies and whole foods are utilized quite a bit), higher fiber intake, and a break for your digestive system from the crap (no, the other crap) that might all too often get processed through it.
Team Dappered decided to challenge ourselves to a 1,500 calorie day to discover if the menu we chose would be tasty and filling enough to satisfy. Truth be told, it was a little challenging, but definitely doable. Here’s the lowdown on our menu, sampled from the November 2012 issue of Women’s Health Magazine (no snickering, these menus apply to both sexes, but if you are male and considering loosing weight, incorporate more protein into a lower calorie meal plan if you plan to do it daily). Joe’s thought’s on each dish follow the recipe (no comments on snacks, but they were both delicious, Joe’s afternoon snack especially).
Breakfast
Tofu Scramble: Sauté 4 oz crumbled soft tofu, 1/2 chopped red bell pepper, 2/3 cup chopped baby portobello mushrooms, and 1 cup chopped spinach in pan with 1 tsp. olive oil until cooked (5-7 minutes). Serve one top of 100 calorie sandwich thin or whole grain slice of toast. Sprinkle with 1 ounce part-skim mozzarella and 1/2 tsp. oregano. Total calories: 328.
Joe’s Take: Looked and felt bigger than my normal breakfast. Lot’s of flavors, but none overpowering. The oregano and mozzarella gave it a breakfast pizza feel. B+
Snack #1
1 large sliced apple, 2 tsp. almond butter with 3/4 tsp. cinnamon sprinkled on top. Total calories: 187.
Lunch
Autumn Pumpkin mix: Toss 3/4 cup brussels sprouts and 1 cup cubed pumpkin or butternut squash with 2 tsp. olive oil, then roast at 350° for 30 minutes, turning halfway through. Remove from oven and toss with 1 oz crumbled goat cheese, 2 Tbsp. pistachios, 1/2 sliced medium pair, 2 Tbsp. balsamic vinegar, and 2 tsp. yellow mustard. Total calories: 387.
Joe’s Take: Strong flavors, not much mass. But 2 glasses of water made up for that. Pistachios helped immensely. Very good. A-
Snack #2
Toss 2 cups cauliflower florets, 1 Tbsp. olive oil, and 3 Tbsp. grated Parmesan, together and roast under a broiler for 10 minutes. Salt and pepper to taste. Total calories: 238. *Due to this 1,500 calorie day challenge falling on a Sunday (football was on), Joe chose to drink his 238 calories in the form of beer.
Dinner
Chicken with Cheesy Broccoli Soup: Steam 1 cup chopped broccoli and 1 cup chopped parsnips, then puree with 3/4 cup nonfat chicken stock and 1/4 cup low-fat shredded cheddar cheese. Sprinkle with 1 Tbsp. sliced almonds. Bake 4 oz. chicken breast, top with 1 tsp. lemon juice, and season with salt and pepper. Total calories: 360.
Joe’s Take: Good, but too light. This was the one that tasted like calories were being cut. C-
Full honesty, it was tough cutting those calories down. But, doing this twice week can cut 1,000+ if you normally consume 2,000 calories or more a day. Try and track your calories for a week, just to get an idea of what you’re averaging, then figure out what you could be saving weekly, even by doing this for one day. Just don’t let this lighter day give you the excuse to overindulge the day before or after (keep it normal on those days). If you feel like 1,500 is too low, find a protein shake that has at least 15 grams of protein, 5 or more grams of fiber, and under 150 calories to supplement the day.
Thoughts from you guys? Would you ever let your significant other talk to you into this? Leave it in the comments.
Ugh. Without even getting into the fact that counting calories has been proven not to work, that sounds like a terrible way to live. How about bacon and eggs for breakfast, a salad for lunch, and a steak and green vegetables for dinner? Do that every day, and you can stop exercising and still lose weight.
Losing weight is about carbs, not calories, IMO.
Go Paleo!
You can’t eat bacon and steak every day and be healthy. Seriously.
Your lunch could use a little protein and you could use a less involving snack #2 by adding some nuts or a greek yogurt.
Frankly, if you’re going to try 1500 calorie days, it’s much easier to skip breakfast. The whole notion of “you should not skip breakfast” has no solid foundation whatsoever. Just a cup of coffee and nothing until lunch. I’m starting on the path of Intermittent Fasting and leangains.com is a very good resource for the same. The basic idea is fast for 16 hours (incl. sleep time) and eat only during an 8 hour window.
Moderation and Exercise. That’s all it is.
I’ve been following leangains for the last couple of months, and I will anecdotaley attest to it’s methods. It gives me a lot more time in the morning, too, which is typically my most rushed period. I’ve been fairly sloppy with my macro counting, and have still put on a good five pounds of lean mass while dropping about the same in fat.
I lost about 40 pounds eating a diet like that. I even did it while I was living in *France,* the world capital of the baguette and croissant. Eggs and bacon or sausage for breakfast, a salad at lunch and a sizable protein with steamed vegetables for dinner.
Lost 40 pounds, my blood pressure was terrific, I was sleeping better. It’s a great way to go.
That’s encouraging to hear! I’m hoping for similar results, more so on the fat loss side since I’ve put on oodles of weight in the last 4-5 months. Can’t wait to get in shape for the summer!
In my experience, calories are key. Carbs are only bad due to the fact that they inherently are calorie rich (keep an eye on the total cals and eat all the carbs you want, same goes for fat). I went on 1800 calls a day, lost 30 lbs in 4 months and learned enough from the experience that I have maintained for a year without counting. When you restrict cals, the only way to feel full and satisfied is to turn to the veggies and fruits we all should be eating more of anyway (for vitamin and nutrient purposes). Correct cal intake and the rest will sort out, give or take.
Calorie counting has worked for me for 28 years(5’11, 155 pounds), but I do wish what I ate was a little healthier and more well-rounded. That said, I don’t have time to roast a between-meals snack under a broiler for 10 minutes.
1500 calories might be good on a one-off basis, but it’s pretty insufficient for all but the most sedentary of Dappered’s readership. Basal metabolic rate for the average man in his mid-20s is about 1700 calories daily. Add 30 minutes of light to moderate exercise and that number shoots way up. Granted, the raw calorie number doesn’t mean much without taking into account the way they are disbursed throughout the day and their source, but it’s still worth considering. Peep this for reference: http://www.bmi-calculator.net/bmr-calculator/
Strongly disagree with this. I lost a ton of weight and gained muscle eating very differently. There is a reason most people do not lose weight from dieting… This website changed my life. http://www.marksdailyapple.com
Yes you can. http://www.marksdailyapple.com
You are so right Mike. I could not agree more. It has worked for me!
The website has success stories with images and such too.
It works. It really does. BREAD IS BAD!
My vote is for primal. Less restricting, same benefits.
Yea, this is what I went by. Primal is really easy to follow so long as you can avoid eating out.
as has already been stated by several others, counting calories is a poor way to do things and really misses the bigger picture. calories in, calories out has been repeatedly shown in studies to be a poor way to regulate body fat (and only a temporary change, at that) (e.g., Mayer 1968), leading to reduced energy levels and sacrificing muscle and organ tissue. carbohydrates increase insulin production, insulin promotes fat storage. it’s as simple as that. keep your insulin levels low and your body consumes fat stores.
4HB!
Actually… you can as long as you exercise and take in plenty of water. If you’re genetically high risk for cholesterol, it’s not a great idea.
My diet is not to count calories but to eat as much as I want as long as I’m eating the right stuff. Much easier to do and much, much more effective.
Actually… you can as long as you exercise and take in plenty of water. If you’re genetically high risk for cholesterol, it’s not a great idea.
My diet is not to count calories but to eat as much as I want as long as I’m eating the right stuff. Much easier to do and much, much more effective.
I counted calories and lost 20 lbs….
I had the same exact experience. Counted calories for 2 months, lost 20
lbs, learned a few important health strategies while doing it, and have
since kept the weight off.
Uhhh. Let’s get into the fact that counting calories has been proven not to work. Link me a couple studies please?
What works for me is eating two meals a day – one small (300-400 cals) meal for breakfast or lunch, and one large meal (1000+ cals) at dinner. No snacking in between other than fruit and lots of coffee, tea, water, and diet soda.
I feel hungry throughout the day, but not in a bad way… in a way that gets me motivated to keep going and excited for whatever I’m having for dinner. It makes dinner more satisfying. I like that I can pig out once per day and really feel satiated, rather than the several-tiny-meals-per-day method, which always left me feeling unsatisfied.
One of the side benefits to this method is that, if you are self-conscious about “being on a diet,” you can still control your food intake without being super obvious about it. If you generally share one meal with your family, friends, or partner, it tends to be dinner, so they will never get suspicious or critical of your eating habits if you’re eating a hearty dinner with them every day.
I lost 15lb in 2 months with little to know exercise only by counting calories. If that’s “not working”, then tell me what “working” is.
I counted calories and lost 70 pounds.
I intially lost 20 pounds and kept it off by counting calories. Now that I’m at a lighter weight I just use moderation in all my meals. I don’t restrict anything, I just eat all things in moderation. I think it’s a good way to go for a lot of people, because you’re not depriving your body of any foods, you’re just using the long lost virtue of prudence. A little of everything, a lot of nothing.
Joe, you have to watch what you eat? What a pity: I was born this way. I guess that I just have skinny genes.
Agreed. While I honestly enjoyed this experiment (and I felt great at the end of the day and had a solid workout the next), it’s not something I’m going to do on a regular basis. But I absolutely will work that Autumn Pumpkin Mix into my snacking habits here and there.
Why would I want to stop exercising?
Yes, everyone. We get it. This is a divisive issue. While “calories in, calories out” adage is true, no one is disagreeing. However, that is like saying 1+1=2 but it is the only way to get to 2. Everyone’s chemistry is different and what works for some doesn’t work for others. It takes each individual to discover what works for them.
For example, I have old people problems so I have severe heartburn. Thus, the Paleo diet and LeanGains type things don’t work for me unless I want to be severely uncomfortable. Other things do. To claim that something is 100% effective makes you lose credibility.
Yep–I lost 30lbs last year counting calories (gotta love the “Lose It” iPhone app…) and most importantly, I’ve kept it off.
The key is awareness of the quantity of food you’re putting in your body & not cutting anything you crave out of your diet, just eating it in moderation. All of the people I’ve known who have tried the Atkins style diets inevitably give in to their carbohydrate cravings and balloon up. It’s a heck of a lot easier to just eat the same things in a lower quantity.
No offensive joke implied, I just embarrassingly immediately thought of this song…
I just need to tell my story. 5’11’+; 145 150 end smoking 180 200 220; NPR story about palm oil, read every ingredient label, stopped all palm oil, (my only change), holding steady at 200 for 14 months.
There’s a wealth of literature on the negative effects of long term calorie starvation diets and how the traditional calorie defecit hypothesis is flawed. Gary Taubes has written many books on the subject. I love this site because of how informative it is about affordable style. Maybe you should leave the nutrition advice to someone more qualified, especially since you only tried this for a month and it came from Women’s Health Magazine.
Someone told me I’d need discipline, commitment and perseverance. Anyone know where I can buy those on the cheap?
I’ve done the baseline calorie counting (mentioned at the end of the article) just to see what I normally intake in a day, I found that I intake roughly between 1400-1600. And I’m never hungry, in good health, muscle tone, etc.. So clearly my “target” number for maintaining my weight and health is much lower than the 2000 recommendation. I’m 6′ 0.5″ about 165 lbs. BMI is 22.1, smack dab in the middle of the 18-24 range for normal weight.
My wife’s daily intake requirement is even lower, around 1200-1400 for her to maintain her weight, energy, health, etc..She is 5’6″ and about 125 lbs. BMI is 20.2, again in the normal weight range.
We both are active cyclists, hikers, climbers. Work out 2-3 times hard a week. Only getting stronger and building muscle, too.
If I were to follow the 2000 calorie recommendation, I would be overweight.
My recommendations for breakfast without sacrificing taste:
– 2 strips of pork bacon: 80 calories each. Replace with Oscar Meyer Louis Rich Turkey Bacon for even less calories without sacrificing much taste (35 calories each I think, this is what I do because I love turkey)
– 2 poached eggs: 80 – 100 calories each
– Total: 320 – 360 calories for pork bacon and eggs, 230-270 for turkey bacon and eggs
Me personally, keeps me not hungry for about 3-4 hours. Perfect for getting through to lunch time. Someone could argue about the cholesterol, etc. but for me, cholesterol is not a problem (good hdl/ldl), don’t smoke, minimal drinking (1-2 a month) and I need it for my testosterone anyway.
Link to the wealth?
I’m pretty sure 3-1=2 … not sure about this “addition” theory you’re proposing.
If 1,500 calories is too many, I made it two weeks on this “diet” / starvation plan (5 days normal, 2 days 600-calorie “fast” days):
http://www.telegraph.co.uk/lifestyle/9480451/The-52-diet-can-it-help-you-lose-weight-and-live-longer.html
Maybe I’ll revisit it if I have heart issues or get old.
For those supporting the consumption of eggs and bacon everyday, by all means go ahead… but forgive me for not jumping on that train. Don’t get me wrong, bacon is one of my favorite foods and yeah, every once in a while I’ll have a bacon binge (ah, NFL Sundays). Heck, if I’m eating it every day and it falls under my daily caloric maintenance level, then yes, I will be losing weight.
…my ‘health’, on the other hand, will take a hit. Healthy, nutrient-rich foods fuel your body beneficially and are advocated for a reason, yeah? Now I’m no expert in the science of how certain foods will biochemically help, but it makes a whole lot of sense that there are better types of calories for your body, affecting your energy-levels, hormones, cholesterol, etc.
In the end though, I agree with most: keep your caloric intake in check, consume unhealthy foods in moderation (why deprive yourself of life), and don’t neglect the importance of exercise.
I lost 182 pounds by becoming a Breatharian.
600-calorie fast days have actually been shown to reverse Type 2 diabetes. http://www.popsci.com/science/article/2011-06/ultra-low-calorie-low-carb-diet-sufficient-reverse-type-2-diabetes-study-finds
There is no reason to consume soy (tofu). It reduces testosterone and increases estrogen levels. This is counter intuitive for men to lose fat and gain lean muscle mass. Replace that tofu with egg whites or another source of non-soy protein.
“Wealth of literature” = “I read this on a blog one time.”
“why deprive yourself of life” – good point. This is why people fail at dieting, because they deprive themselves of life.
If eating unhealthy foods fills a particular void in someone’s life, then removing that cold-turkey will just leave a void.
I’ve read that this theory has been disproven. Soy has been test and it does not affect muscle mass.
lol
Anyone else getting this vibe from a lot of these comments?
https://sphotos-a.xx.fbcdn.net/hphotos-ash4/189230_544389045582111_1767239593_n.jpg
It would take too long to dissect this article, but following a diet suggested in a woman’s magazine is not the best idea. It’s not 100% calories in vs calories out. No way this diet could be sustainable long term for a guy…or a girl for that matter. It will work up front and additional weight gain will be experienced long term.
Ha!
… heart issues, get old, or get diabetes or diabetus.
Right. We call this a “citation.”
Those bmi calculators are incredibly inaccurate when they add in an exercise/activity component . They are good for getting your basal rate, but they vastly overestimate how much activity is burning.
It’s actually only been in the past few years that its really been recommended to avoid it. Bodybuilders avoid it like the plague, and I’ve yet to ever see anything but junk science diets recommend actually eating it.
I’m sorry man, but I totally diagree with your “a calorie is a calorie” claim. Here’s some reading to consider: http://www.fourhourworkweek.com/blog/2008/02/25/the-science-of-fat-loss-why-a-calorie-isnt-always-a-calorie/
reread Greg_S’s claim—he does not disagree with you
Ha! Well-played.
Dave, Mr. David Olson is just giving me a hard time
BMI is garbage, but what I’m saying is that if your base metabolism is burning 1700 calories if you were to sleep for 24 hours, I’m not sure it’s wise to advocate a 1500 calorie daily intake.
This has also been dubunked in the past few years time and time again. It just ends up being argued back and forth, like this article in general.
Proof?
Um, google? Seriously? You can’t find this on your own?
Wow…so many different opinions! The great part about it is that none of them are wrong! Your specific caloric needs are based on a myriad of factors, the most important of which, your baseline metabloic rate, we can’t calculate without the help of some advanced technology (which = $$). I am a physical therapist by trade and advise patients regularly on nutritional questions. The most helpful thing I learned is how to read a food label. Grams of the three main energy sources (carbs, protein, and fat) translate into calories. 1 gram of both carbs and protein are equal to 4 calories each, while 1 gram of fat is equal to 7 calories. Saturated fats are bad, unsaturated fats are good. My main problem is that of seeing food as more than an energy source. In some cases, that’s ok. In others, not so much. There are so many other things that help me when making food choices. Just too much to post here. All the best to everyone in striving for your weight-based goals!
Need to gain some weight, not lose it.
soy is known to be an EDC (endocrine disrupting chemical) because it mimics estrogen. that’s not disputed in the scientific community. the degree to which xenoestrogens activate the estrogen receptor in men and the resulting effects is unclear.
study suggesting link between soy intake and male reproductive system effects: http://www.ncbi.nlm.nih.gov/pubmed/?term=18650557
informative page at the NIH: http://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm
Who the heck downvotes a reply like this?
I used LoseIt, an app available on iphone, android and online. Sharp learning curve for people who make a lot of their own food, but the database of prepared foods and restaurants is huse.
It really doesn’t have to be all that complicated. No special diets. No calorie counting. Of course, try to “eat healthy,” but here is t the key: eat ONLY when you’re hungry (and eat what you like) and learn to recognize when you’re full so that you don’t overeat. And exercise regularly–which has an amazing effect on the desire for sweets. I lost 25 pounds in one year this way, and another 15 pounds over the next couple of years. I went from 225 to my ideal weight of 185, where I’m holding steady.
Jordan, I was thinking in the context of a person has a significant chunk of weight to drop, 1500 cal diet will really speed things up precisely because it is lower than BMR + activity. If your at your weight u want, then yes you def are going to be eating around 2000 to maintain. 2 different scenarios.
I haven’t dug fully into the two cited studies, but this article doesn’t talk about weight loss at all (unless i am missing something). The studies were evaluating mood and other psychological affects. Obviously eating the foods you want is going to be a boon to your mood over eating a very specific diet. Also, consider these two studies were completed 20 years apart (and almost 50 years ago). The two time periods were very different when you look at the available foods, general activity level of participants, and many other factors. As we do less actively (ie outdoor work) and do more sitting on our asses (computer work), our base caloric needs decrease leaving individuals more satisfied on a lower cal diet.
But, you are correct. What these do show is that a calorie is NOT a calorie, as you state, but for a different reason. The second studies show that diets (of any calorie level) that are higher in nutrients have strong effects on bodily processes. 57% carbs with no supplemental nutrients would severely tax the body over time.
My take from the many studies…..for weight….calorie is a calorie. But, what forms those calories come in will have a strong affect on your body, mind, and ability to function with lower overall caloric intake.
Figured you would take this route out. I’ll trust the body builders. Thanks
I used Lose It too!
That is truly terrifying.
When I am working out, I more concerned with eating enough than eating too little. I would just recommend people take up a sport they love and commit themselves to it. 3-4 days of the week I am buring 3000-4000 more calories on top of my base 1800. On top of that 2-3 days of the week I am trying to eat 1000-2000 extra calories. Right now I am sick, so not eating as much as I normally do is weird, but usually it is an effort just to replace everything I burn.
I have used a strategy like this to stay thin for quite some time after being overweight. I have a target weight range that want to be in 185-190 (I am 6’3″). I weigh myself every morning. If I am above my range I do a few days of 1500 calories till I get back in range. Usually by eating very light breakfast and lunch followed by a 1000 calorie or so supper. When I am within range I try to eat in healthy food in moderation but don’t sweat it too much, particularly on the weekends or special occasions.
After counting calories for a while you get a sense of how many calories are in things and you really don’t have to count anymore.
There are a lot of way to skin a cat, but calorie counting does work. In fact most diets achieve thier result by counting calories they just don’t call it that. Carbs are loaded with calories and it is really hard to eat 1000 calories of bacon and eggs. For instance on just eating bacon and eggs you would have to eat about 15 eggs plus 15 strips of bacon to get 1500 calories. They are both about 50 calories each. A 6 oz ribeye is only 450 calories so you could eat a ribeye for breakfast lunch and dinner plus a salad and veggies and still be under 1500 calories.
Yeah, you’re right. I kind of glossed over it, but it dances around the weight loss portion and does talk about more of a psychological effect. I did this diet that surely believes in the “a calorie isn’t a calorie” and likely consumed more calories and lost weight than if I had included carbs. As with all diet advice, YMMV.
http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/
I lost about 100 lbs in 2009 after deciding I was tired of being the fat guy. Four years later, I weigh the same–6ft, 150lbs. I did it the old fashioned way: diet and exercise. Here’s a few habits and adages that worked well for me: diet makes 90% of the difference. Eat for fuel, not fun. Only keep healthy foods at home–period (if you don’t know what “healthy” means, do some research and figure that out first). READ LABELS. Raw foods are healthier than processed foods every time. Keep carbs to a minimum–very few of us are running from predators or chasing down small game every day of the week. An apples, orange, or banana + a handful of nuts is a perfect snack. Eat as many green vegetables as physically possible (pan roasted brussels sprouts are delicious). And, most importantly, suspend all of these rules for 3 meals a week. If you want donuts, go donuts. As long as your days are mostly filled with kale and turkey, you’ll be just fine.