VLCD menu based diet - MiniMins.com

mikey · 13th May, 2008

I am doing LL, and after completing Route to Management I do not want to have to eat this bunch of rather poor tasting chemicals again. I want to try to formulate a healthy VLCD that I can use from time to time as needed to control my weight - e.g before or after a holiday, or after a business trip with hotel/restaurant meals.

My plan is to construct menus that provide 100% nutrition using foods readily available in shops and supermarkets but which total no more than 800-900 kcals per day.

My initial thoughts are that the meals will be very low carb and higher protein - lean ham, lean steak, chicken, tuna, salmon etc. served with low carb veggies and salads - lettuce cucumber, tomatoes, celery, aubergine, mushroom, peppers, green beans, mange tout, baby corn, cauliflower, broccoli, swede, spinach, courgette etc. with herbs and spices and vinegar-based dressings. Fruits will be low carb - berries, melon etc. and some seeds and nuts will be included for their protein and omega oils. Where I do have carbs, they will be low GL carbs (rather than low GI which is similar but not quite correct) - couscous, bulgar wheat, quinoa etc rather than potatoes, rice, pasta that are usually in low calorie menus.

I want to calculate the vitamin and mineral contents of each of the meals and will then work out if a multi-vitamin is needed. I imagine that it will be, not least because I strongly believe that the RDA figures are not high enough - I believe in the Patrick Holford approach and the idea of an Optimum Daily Allowance rather than the Recommended Daily Allowance.

It may be that somebody has already done this, or that there is a book available (though I have not found anything other than the standard Low Cal books that I do not think will help).

I'd welcome your ideas and recipes if you have any, and also would like to know whether you think my plan is sound or achievable.

Perhaps this thread could be a collection of healthy very low calorie meals that we can all use to help us continue our new slimmer lifes.

Please do contribute to this thread.

Thanks
Mike

Dancing · 13th May, 2008

i can't contribute much but I'll watch as you develop it

As I've read your other posts (some of them) on the LL forum I know you are able to put the effort in to calculate the nutritional value. Not sure how achieveable a VLCD is with food though .... good luck.

You may get some negative comments re. the idea but I know you are strong enough and articulate enough to deal with any. Good luck

mikey · 13th May, 2008

Thanks Dancing for your comments and support.

I am hoping not to get too many negative comments, but happy to accept whatever comes my way good or bad.

I do hope that if people see fit to be negative that they make a positive suggestion to "balance the karma"

Here's hoping!

Cheers

minilady · 13th May, 2008

This is a very interesting thread and has really made me think, as I'm maintaining myself and over the past 11 months my weight has fluctuated. If I'm a couple of pounds over I sometimes go into panic mode so the idea of using a vlcd style diet would seem appealing to use for a week or so to get rid of any extra lbs.

This is what I have done in the past it hasn't affected me physically but now I'm further into the maintenance journey I've realised for me this isn't psychologically healthy.

As I'm a CDC it's been easy to dip into my stash and follow the 810 for a week, or so I thought

What actually happened was I would 810 successfully for about 4 days then have an almighty binge due to feelings of depravity. So weightwise I have maintained but it hasn't done me any favours mentally.

I'm now finding that if I've overindulged following a 1000 - 1200 low GI diet is a lot more achievable for me as I don't feel hungry or deprived and therefore it dosent lead to a binge.

Are you looking at constructing a vlcd that would put you into ketosis? If not would only consuming 600-800 cals a day put you into starvation mode?

Please dont think I am criticising your theory, I'm very interested to read more of your ideas and although I dont feel this is right for me (unless you can convince me otherwise

). There are probably many other maintainers that it may help.

Tracey
x

Heffa · 13th May, 2008

I've already read something like this on the web. It involves lots of pulses for the protein and fibre to fill up on. Apparently it works?
You may want to check it out.
http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/
I would be interested in an easy to follow maintenance diet once I've finished with CD.
x

Dancing · 13th May, 2008

hee hee... we aren't helping much (although Heffa has provided a good link) ... we are all happy to have you do the work though

mikey · 14th May, 2008

Thanks for all your comments.

I think that I will need to experiment and maybe have an 800kcals version and a 1200 kcals version.

by keeping protein high and carbs low it should be fairly easy (???) to get into ketosis on either. After all on Atkins, I must have sometimes consdumed 3,000 kcals and reamined in ketosis and losing weight.

I will get some time to look into this more tomorrow I hope.

Cheers again

Tange · 16th May, 2008

Hi Mikey

Not sure if you have seen or heard of weight to go, diet chef and go lower.
Check them out would like to hear your opinion.

Soraya · 16th May, 2008

Hi, I do something like this although at the moment I am over my target and dealing with it!

For times like this I do 800 cals during the week and 1200 at the weekends.

But the main thing for low cal diets is that the protein must be above 50g a day otherwise your body starts to effectively eat its own muscle and this can have a bad effect on the heart muscle. I did have some papers on it but binned them in a clear out a while ago.

Everyone focusses on the vitamins and mineral but a good vitamin will give you most of those, its the protein you need to watch.

It's one of the reasons people don't tend to market VLCD's that they've devised themselves. Even CD has moved up on a few programmes to above 800 cals where technically it can drop the V!

I look forward to seeing what you come up with, the details of the vitamins and minerals would drive me nuts - I'm really not patient enough!

Dinosaur · 16th May, 2008

I'll watch this post with interest as I'm going to be without packs for about 4 days next week, and want to be on a LCD and in Ketosis during that time.

I think Soraya's comments about a multivitamin providing a large chunk of the nutrients in a VLCD sachet are interesting, as well as the Protein aspect, which was something I wasn't aware of and will definitely bear in mind over the next week. It'll be worth finding out whether a standard multivitamin would affect ketosis (or are there 'Atkins brand' vitamins which would be acceptable?)

I guess you may need to pick and chose from the RTM/higher level CD plans as well as looking into Atkins and basically do a b*stardised version of that.

Keep us informed on your findings

mikey · 16th May, 2008

Quote:

Originally Posted by Tange

Hi Mikey

Not sure if you have seen or heard of weight to go, diet chef and go lower.
Check them out would like to hear your opinion.

Thanks Tange, I'll take a look

mikey · 16th May, 2008

Quote:

Originally Posted by Soraya

Hi, I do something like this although at the moment I am over my target and dealing with it!

For times like this I do 800 cals during the week and 1200 at the weekends.

But the main thing for low cal diets is that the protein must be above 50g a day otherwise your body starts to effectively eat its own muscle and this can have a bad effect on the heart muscle. I did have some papers on it but binned them in a clear out a while ago.

Everyone focusses on the vitamins and mineral but a good vitamin will give you most of those, its the protein you need to watch.

It's one of the reasons people don't tend to market VLCD's that they've devised themselves. Even CD has moved up on a few programmes to above 800 cals where technically it can drop the V!

I look forward to seeing what you come up with, the details of the vitamins and minerals would drive me nuts - I'm really not patient enough!

I agree - I am a strong advocate of protein - we live in a protein deficient world - there isn't enough to go around and all the manufacturers replace protein with carbs.

Lean meat and fish will form an important part of my plan (I am sure there is something for the veggies - quorn/tofu etc.)

I amsure we would be interested in some of your meals if you have the calculator handy ...

mikey · 16th May, 2008

Quote:

Originally Posted by Dinosaur

I'll watch this post with interest as I'm going to be without packs for about 4 days next week, and want to be on a LCD and in Ketosis during that time.

I think Soraya's comments about a multivitamin providing a large chunk of the nutrients in a VLCD sachet are interesting, as well as the Protein aspect, which was something I wasn't aware of and will definitely bear in mind over the next week. It'll be worth finding out whether a standard multivitamin would affect ketosis (or are there 'Atkins brand' vitamins which would be acceptable?)

I guess you may need to pick and chose from the RTM/higher level CD plans as well as looking into Atkins and basically do a b*stardised version of that.

Keep us informed on your findings

Lean meats - chicken, ham, steak are very good for you (esp if organic and no chemicals added) add the veggies I suggested in the OP and you will not go far wrong. If you can restrict carbs to 20g per day whilst away you should not go out of ketosis (that is the basis of Atkins in initial stages)

20g is not a lot though!

mikey · 16th May, 2008

I found an interesting link of 1000 kcal meals at 1000 Calorie Diet Menu

It is a very simplistic menu and I would remove the potatoes and bread and replace with more protein and leafy greens.

13th May, 2008	#1 (permalink)
mikey Likes to post mikey's Profile Albums mikey's Photo Gallery Join Date: 16th January, 2008 Location: Bowers Gifford, Essex Posts: 779 My Mood: Rep Power: 19 Diet: LighterLife	VLCD menu based diet I am doing LL, and after completing Route to Management I do not want to have to eat this bunch of rather poor tasting chemicals again. I want to try to formulate a healthy VLCD that I can use from time to time as needed to control my weight - e.g before or after a holiday, or after a business trip with hotel/restaurant meals. My plan is to construct menus that provide 100% nutrition using foods readily available in shops and supermarkets but which total no more than 800-900 kcals per day. My initial thoughts are that the meals will be very low carb and higher protein - lean ham, lean steak, chicken, tuna, salmon etc. served with low carb veggies and salads - lettuce cucumber, tomatoes, celery, aubergine, mushroom, peppers, green beans, mange tout, baby corn, cauliflower, broccoli, swede, spinach, courgette etc. with herbs and spices and vinegar-based dressings. Fruits will be low carb - berries, melon etc. and some seeds and nuts will be included for their protein and omega oils. Where I do have carbs, they will be low GL carbs (rather than low GI which is similar but not quite correct) - couscous, bulgar wheat, quinoa etc rather than potatoes, rice, pasta that are usually in low calorie menus. I want to calculate the vitamin and mineral contents of each of the meals and will then work out if a multi-vitamin is needed. I imagine that it will be, not least because I strongly believe that the RDA figures are not high enough - I believe in the Patrick Holford approach and the idea of an Optimum Daily Allowance rather than the Recommended Daily Allowance. It may be that somebody has already done this, or that there is a book available (though I have not found anything other than the standard Low Cal books that I do not think will help). I'd welcome your ideas and recipes if you have any, and also would like to know whether you think my plan is sound or achievable. Perhaps this thread could be a collection of healthy very low calorie meals that we can all use to help us continue our new slimmer lifes. Please do contribute to this thread. Thanks Mike __________________ Mike LL started Jan 10th 2008 Please contribute to my "create a VLCD menu" thread My Weight Chart: >

13th May, 2008	#2 (permalink)
Dancing Forum Master Dancing's Profile Albums Dancing's Photo Gallery Join Date: 11th September, 2007 Location: Surrey Posts: 4,393 Rep Power: 125	i can't contribute much but I'll watch as you develop it As I've read your other posts (some of them) on the LL forum I know you are able to put the effort in to calculate the nutritional value. Not sure how achieveable a VLCD is with food though .... good luck. You may get some negative comments re. the idea but I know you are strong enough and articulate enough to deal with any. Good luck __________________ New ticker - 26 July 2008 wk 1: -10.5lbs wk 2: - 0lbs ... but i didn't gain. Weigh exactly the same, despite my mini break ------------------------------ What I achieved by March 2008 ..... The ticker below is not up to date as I put some weight back on while trying to lose the last 1.5stone Started vlcd Sep 2007: 20 stone 1lb Lost 91 lbs by 13/04/08 14.0 inches lost off my waist so far 8.5 inches lost off my bust/back so far 10.5 inches off my hips so far 6.0 inches (approx) off my thigh

13th May, 2008	#3 (permalink)
mikey Likes to post mikey's Profile Albums mikey's Photo Gallery Join Date: 16th January, 2008 Location: Bowers Gifford, Essex Posts: 779 My Mood: Rep Power: 19 Diet: LighterLife	Thanks Dancing for your comments and support. I am hoping not to get too many negative comments, but happy to accept whatever comes my way good or bad. I do hope that if people see fit to be negative that they make a positive suggestion to "balance the karma" Here's hoping! Cheers __________________ Mike LL started Jan 10th 2008 Please contribute to my "create a VLCD menu" thread My Weight Chart: >

13th May, 2008	#4 (permalink)
minilady CDC minilady's Profile Albums minilady's Photo Gallery Bola Champion! Coffee Breaker Matchup Champion! Animal Connect Champion! Tournaments Won: 8 Join Date: 12th February, 2007 Location: Kent Posts: 1,867 My Mood: Rep Power: 50 Diet: cambridge diet	This is a very interesting thread and has really made me think, as I'm maintaining myself and over the past 11 months my weight has fluctuated. If I'm a couple of pounds over I sometimes go into panic mode so the idea of using a vlcd style diet would seem appealing to use for a week or so to get rid of any extra lbs. This is what I have done in the past it hasn't affected me physically but now I'm further into the maintenance journey I've realised for me this isn't psychologically healthy. As I'm a CDC it's been easy to dip into my stash and follow the 810 for a week, or so I thought What actually happened was I would 810 successfully for about 4 days then have an almighty binge due to feelings of depravity. So weightwise I have maintained but it hasn't done me any favours mentally. I'm now finding that if I've overindulged following a 1000 - 1200 low GI diet is a lot more achievable for me as I don't feel hungry or deprived and therefore it dosent lead to a binge. Are you looking at constructing a vlcd that would put you into ketosis? If not would only consuming 600-800 cals a day put you into starvation mode? Please dont think I am criticising your theory, I'm very interested to read more of your ideas and although I dont feel this is right for me (unless you can convince me otherwise). There are probably many other maintainers that it may help. Tracey x __________________ Lost 4 stone thanks to CD 18 months at goal (Cambridge Diet Counsellor)

13th May, 2008	#5 (permalink)
Heffa Likes to post Heffa's Profile Albums Heffa's Photo Gallery Join Date: 18th January, 2008 Posts: 475 My Mood: Rep Power: 10	I've already read something like this on the web. It involves lots of pulses for the protein and fibre to fill up on. Apparently it works? You may want to check it out. http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/ I would be interested in an easy to follow maintenance diet once I've finished with CD. x __________________ I'm having my own personal Christmas Challenge. 9 lb and I'm at goal and BMI 25 !!

13th May, 2008	#6 (permalink)
Dancing Forum Master Dancing's Profile Albums Dancing's Photo Gallery Join Date: 11th September, 2007 Location: Surrey Posts: 4,393 Rep Power: 125	hee hee... we aren't helping much (although Heffa has provided a good link) ... we are all happy to have you do the work though __________________ New ticker - 26 July 2008 wk 1: -10.5lbs wk 2: - 0lbs ... but i didn't gain. Weigh exactly the same, despite my mini break ------------------------------ What I achieved by March 2008 ..... The ticker below is not up to date as I put some weight back on while trying to lose the last 1.5stone Started vlcd Sep 2007: 20 stone 1lb Lost 91 lbs by 13/04/08 14.0 inches lost off my waist so far 8.5 inches lost off my bust/back so far 10.5 inches off my hips so far 6.0 inches (approx) off my thigh

14th May, 2008	#7 (permalink)
mikey Likes to post mikey's Profile Albums mikey's Photo Gallery Join Date: 16th January, 2008 Location: Bowers Gifford, Essex Posts: 779 My Mood: Rep Power: 19 Diet: LighterLife	Thanks for all your comments. I think that I will need to experiment and maybe have an 800kcals version and a 1200 kcals version. by keeping protein high and carbs low it should be fairly easy (???) to get into ketosis on either. After all on Atkins, I must have sometimes consdumed 3,000 kcals and reamined in ketosis and losing weight. I will get some time to look into this more tomorrow I hope. Cheers again __________________ Mike LL started Jan 10th 2008 Please contribute to my "create a VLCD menu" thread My Weight Chart: >

16th May, 2008	#8 (permalink)
Tange Needs a life Tange's Profile Albums Tange's Photo Gallery Join Date: 15th January, 2008 Location: SW London Posts: 1,051 My Mood: Rep Power: 19 Diet: Lighter Life	Hi Mikey Not sure if you have seen or heard of weight to go, diet chef and go lower. Check them out would like to hear your opinion. __________________

16th May, 2008	#9 (permalink)
Soraya Likes to post Soraya's Profile Albums Soraya's Photo Gallery Join Date: 6th September, 2006 Posts: 354 My Mood: Rep Power: 9	Hi, I do something like this although at the moment I am over my target and dealing with it! For times like this I do 800 cals during the week and 1200 at the weekends. But the main thing for low cal diets is that the protein must be above 50g a day otherwise your body starts to effectively eat its own muscle and this can have a bad effect on the heart muscle. I did have some papers on it but binned them in a clear out a while ago. Everyone focusses on the vitamins and mineral but a good vitamin will give you most of those, its the protein you need to watch. It's one of the reasons people don't tend to market VLCD's that they've devised themselves. Even CD has moved up on a few programmes to above 800 cals where technically it can drop the V! I look forward to seeing what you come up with, the details of the vitamins and minerals would drive me nuts - I'm really not patient enough! __________________ Started Atkins Easter 2004 220 CD Start Weight 197 June 06 Got to target 145 Total Loss: 73lbs or 5st 3lbs restart weight 176.6 8 Oct 2009

16th May, 2008	#10 (permalink)
Dinosaur Likes to post Dinosaur's Profile Albums Dinosaur's Photo Gallery Join Date: 4th February, 2008 Location: SouthEast Posts: 397 My Mood: Blog Entries: 1 Rep Power: 12 Diet: Cambridge	I'll watch this post with interest as I'm going to be without packs for about 4 days next week, and want to be on a LCD and in Ketosis during that time. I think Soraya's comments about a multivitamin providing a large chunk of the nutrients in a VLCD sachet are interesting, as well as the Protein aspect, which was something I wasn't aware of and will definitely bear in mind over the next week. It'll be worth finding out whether a standard multivitamin would affect ketosis (or are there 'Atkins brand' vitamins which would be acceptable?) I guess you may need to pick and chose from the RTM/higher level CD plans as well as looking into Atkins and basically do a bstardised version of that. Keep us informed on your findings __________________ Dinosaur* Week 1 - 11lbs Week 2 - 3lbs Week 3 - 4lbs Week 4 - 5lbs Week 5 - 2lbs Week 6 - 4lbs Week 7 - 2lbs Week 8 - 1lb Week 9 - 5lbs Week 10 - 5lbs Week 11 - 2lbs Week 12 - 1lb Week 13 - 2lbs Week 14 - 6lbs Week 15 - 2lbs Week 16 - 2lbs Week 17 - 2lbs Week 18 - 2lbs Week 19 - 2lbs Week 20 - 2lbs Week 21 - 1lb GOALS! 1) Under 12 stone by 28th April - Achieved 28th April 2) Wear my size 14 Jeans - Achieved 19th April 3) Under 11 stone by 2nd June - Achieved 2nd June 4) Wear my size 12 Jeans - Achieved May 2008 5) At Goal (10st) by 30th June

16th May, 2008	#14 (permalink)
mikey Likes to post mikey's Profile Albums mikey's Photo Gallery Join Date: 16th January, 2008 Location: Bowers Gifford, Essex Posts: 779 My Mood: Rep Power: 19 Diet: LighterLife	I found an interesting link of 1000 kcal meals at 1000 Calorie Diet Menu It is a very simplistic menu and I would remove the potatoes and bread and replace with more protein and leafy greens. __________________ Mike LL started Jan 10th 2008 Please contribute to my "create a VLCD menu" thread My Weight Chart: >