Eleven days isn't much time to make a difference in your weight, says Oregon-based fitness coach Ben Cohn. Following safe weight loss standards, it's enough to lose at most three to four pounds. However, an aggressive weight loss diet can help "kick-start" somebody with fast results, after which you can reduce your plan to a more sustainable long-term diet. Doing this right, Cohn notes, will require taking two weeks for planning and research before you begin your diet.
The Math
Step 1
Set your weight loss goal. Guidelines published by health counselor Maya Paul recommend losing no more than three pounds in an 11-day period.
Step 2
Multiply your weight loss goal in pounds by 3500, the number of calories in a pound. Divide that number by 11. The result is the number of calories you need to cut from your diet each day in order to meet your weight loss goal.
Step 3
Track your normal diet in a journal for two weeks. You can cut this period down to one week if you're in a hurry, but your results won't be as accurate.
Step 4
Access one of many free online calorie tracker programs. Use the information to estimate how many calories were in each thing you ate. Add up your daily calorie totals in your journal.
Step 5
Add the calorie totals from all your days into a grand total. Divide that total by the number of days you tracked your diet. The result is the number of calories you eat per day, on average.
Step 6
Subtract the result of step two from the result of step five. This is your daily calorie budget. If the result is less than 1200 calories, Cohn recommends reducing your weight loss goals. Eating less than that, even for a week and a half, can be hazardous.
The Plan
Step 1
Construct a daily meal plan that conforms to your calorie budget as calculated in step six.
Step 2
Start by cutting out soda, junk food and refined grains. According to Harvard-based nutritionist Walter Willett, these foods are high in calories and low in nutrition. If you normally ate lots of these foods, you will find it easy to cut out major pieces of your calorie load.
Step 3
Build your diet out of foods high in protein and essential nutrients. Willett recommends white meats, soy, beans, fruits and vegetables. If you're creative with your menu planning, you will find you can build tasty meals out of healthy, low-calorie foods.
Step 4
Drink a large glass of water before each meal. Nutrition researcher Dr. Breda Davy found that people who drank a glass of water before eating ate an average of 75 fewer calories per meal. The water will fill your stomach with a zero-calorie liquid, thus helping you feel full sooner and reducing your portion size.
Step 5
Take a multivitamin daily. According to Willett, a multivitamin will help you keep your nutrition level up even while minimizing the food you take in.
Things You'll Need
- Internet access
- Journal
References
- Ben Cohn; Fitness Coach; Hillsboro, OR
- "Eat, Drink and Be Healthy"; Walter Willett M.D., et al; 2006.
- "You: The Owner's Manual"; Dr. Mehmet Oz; 2006.
- CNN Health: Drinking Water for Weight Loss
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