This page outlines the lessons I’ve learned from losing weight, repeatedly. I’ve learned what works, what doesn’t; some of the good stuff, and some of the bad stuff.
Calorie Counting
Weight lost: 15 lbs, 31 lbs, 21 lbs.
Weight regained: 10lb, 37lbs, 35lbs
I recommend calorie counting to every person on the planet. Calorie counting involves weighing and counting everything you eat for a few months. This doesn’t need to be longterm or continue throughout weight loss periods because the purpose is to understand calorie density. There is no better way to visualize how the calorie density of foods affects calorie intake than using a gram scale to weigh the food and write it down.
Everyone should do it for awhile!
Keto
Weight lost: 40 lbs
Weight regained: 53 lbs
The keto diet is not a healthy way to eat; don’t do it. There are just so many things wrong with the keto diet. It is high in fat and very low in fiber and phytonutrients (healthy plant compounds). The keto diet promotes the varieties of gut bacteria associated with health problems and the diet is highly inflammatory. I can’t advise keto to anyone and it made me very ill.
Do not recommend!
Whole Food Plant Based (WFPB)
Weight lost: 78 lbs
Weight regained (after greatly reducing adherence) : 50.4 lbs
WFPB will produce great results across the board when adhered to strictly. It is the most sustainable way of eating for health. It will take off excess body weight while improving every facet of your wellness. The health problems commonly associated with obesity, such as type 2 diabetes, hyperlipidemia, hypertension, and joint inflammation, will improve or resolve.
If WFPB is so amazing, what are the challenges? Why is it difficult to do? Why isn’t everyone eating this way?
- Culturally people get together and enjoy foods; typically the food isn’t WFPB.
- When eating out or traveling there are limited options, and often those options are unpalatable and expensive.
- Amount of food prep and clean up increases. Very few prepackaged foods have an acceptable nutrition profile for this diet.
- Craving old non-WFPB favorites makes adherence difficult
- Portion size problems; if a large volume of food is needed for you to feel satisfied WFPB alone may not get you to a healthy weight.
As with any diet, when adherence is greatly reduced and the frequency at which you deviate from the guidelines increases you will find yourself regaining weight and any undoing any health improvements that may have occurred.
Eat as whole food plant based as you can manage, find the balance.
Gastric Sleeve
Still WFPB
Weight Lost 94.4 lbs
A gastric sleeve is a tool I needed to solve my volume problem, and was a difficult step for me to take. I lost the first 24 lbs over six weeks using plant-based protein shakes and eating only low-carb vegetables before my surgery (shrinking the liver).
Eating plant-based immediately post-op was so easy. Initially, I focused on beans and starchy vegetables. I gradually stopped using plant-based protein shakes after I was able to eat solid foods in reasonable quantities.
Even with a gastric sleeve and eating plant-based, my weight loss was not smooth and effortless. At the 6-month mark, I stalled over the holidays. Spring the following year, I dramatically increased my exercise and was very strict with my diet and lost that last 25 lbs.
The only bariatric surgery I believe to be reasonably safe is the gastric sleeve and would only recommend it to a person who is morbidly obese, and has stuck to a WFPB for a long time without achieving a healthy BMI. Oh and you really need to have a deep love of legumes.
Gastric Sleeve
Eating whatever
Weight regained 52 lbs.
From my high weight of 275 lbs to 153.4 lbs. I lost a total of 121 lbs, still just a couple lbs over a healthy weight BMI at 25.1. I then had a few surgeries to remove redundant skin. Specifically a fleur de lis tummy tuck, and bilateral arm lift, at first my recovery seemed to be going remarkably well, and then gradually I deteriorated.
As I became tired to the depths of my being, I also CRAVED food like I was dying and ate accordingly. 2 years later as my health reached a crisis state I learned I actually was dying, albeit slowly, of profound B12 deficiency, with a side of mild Iron deficiency.
Bariatric surgeries come with risks, and I knew this one. I was taking supplements inconsistently and I wasn’t absorbing the B12.
If you’ve had bariatric surgery, get your labs done regularly, and take care of yourself.
Gastric Sleeve
WFPB Again
My weight lost so far 30 lbs, and 25 lbs for the guy that hasn’t had bariatric surgery.
Having been on B12 shots now for about 6 months I’m not HUNGRY any more. Once again I am eating Whole Food Plant Based with strict adherence, and my favorite person, 26 years and going is doing it with me.
When at first you don’t succeed, keep at it.
Eat More Plants! 