I weight 280 pounds and am looking to get in shape fast. My doctor told me I should Be eating no more than 1400 calories for this and said “it can be healthy” but we never dove deeper into that.
Anyone else go through a extreme weight loss and can provide details? I.e how did you keep it healthy what did you eat?
your doctor is either insane or stupid. 1400 calories a day for a guy that weighs 280 is absolutely unsustainable. That’s a recipe for a crash diet and rebound scenario.
log your food and weight for a week, average your calories and weight. (rinse and repeat or get an app that does it for you). That should give you a ball park of your TDEE. 3500 calories is a pound. If your weight stays the same, you’re eating maintenance (TDEE), if it goes down a pound you’re eating a 500 calorie deficit (3500÷7=500).
Your goal should be to lose no more than 1% bodyweight a week (2.8 pounds in your case). Losing weight too fast leads to muscle loss.
There is no healthy way to loose weight quickly. Its a process and at the end of the end of the day it all comes down to simple math. Basically you need to burn more calories then you consume.
1 pound is about 3,500 calories.
Calculate your BMR (there are many online calculators). This will tell you how many calories you burn in a regular day. Add whatever extra calories you burn with workouts and subtract 1400 for food. This will tell you how many calories you are burning in a given day. For every 3500 calories burned, it is 1 pound.
There are things you can do to expedite the process like IF, keto, more gym time, etc. But it will take time.
I am on a similar journey as you and I am on OMAD/Keto as well… I eat a cheese omelette, large salad (spinach, carrots, avocado, tomatoes, radish, & cheese), almonds, pickles, and 3 scoops of whey protein. Its its roughly 1,470 calories, 38.3 net carbs, and 121 grams of protein.