The Advanced Stage of the Documentation-Based Weight Loss Method: Analysis of a Three-Day Calorie Control Strategy

The feeling of wasting food must be controlled with reason.

"This can't be given to children suffering from hunger in Africa."

"Throwing it in the trash is just a waste of money. But putting it in your own stomach means all your previous efforts have been wasted."

"If I eat 200 calories now, I'll have to eat 200 calories less tonight, that would be a real shame!"

"If I still want to eat it, I'll go to the convenience store. If I don't want to make another trip, it means I don't really want it."

While these are the principles, there are times when we act irrationally.

"I just want to eat barbecue, two portions, no, three portions, plus a large bowl of rice, and beer!" Sometimes this craving arises.

There are solutions to this.

First, we need to re-evaluate the standard of "1500 calories a day."

We shouldn't just understand a day as the Earth's rotation once—24 hours—but rather understand it as 1500 calories a day = 4500 calories over three days. If you consume 2000 kcal in one meal, as long as the remaining 2500 kcal can sustain you for three days, you'll be fine.

If you couldn't control your appetite and ate five servings of pork belly and drank beer, then carefully calculate the calories of each item. You can refer to the website recommended earlier.

Assuming you ate 2000 kcal for dinner on Monday, starting from Monday's dinner, you can only consume 2500 kcal over the next three days, up to Thursday's lunch.

Your breakfast, lunch, and dinner on Tuesday, Wednesday, and Thursday, totaling eight meals, amount to 2500 kcal, averaging only 312.5 kcal per meal.

Personally, I would consider eating at Subway, an American sandwich fast-food restaurant famous for its sandwiches. They guarantee fresh, healthy, nutritious, and delicious food, and are synonymous with healthy fast food worldwide. There are many options for meals under 300 kcal, and they tend to be larger and contain more vegetables than hamburgers. For lunch on Tuesdays, Wednesdays, and Thursdays, you can choose different subway sandwiches. This makes it possible to consume less than 300 kcal per meal.

Additionally, limit your daily breakfast to 200 kcal. Two cups of instant porridge are quite filling. If you find that too much trouble, you can eat jelly.

If each of your three breakfasts has an extra 112.5 kcal, you'll have a total of 337.5 kcal extra. Distribute this to your Tuesday and Wednesday dinners, adding to the basic 312.5 kcal, for a total of 481.2 kcal per meal.

With 481.2 kcal, you can eat one meal at a family-style restaurant. You can refer to the calorie rankings of family-style restaurants. This way, you can maintain your appetite for up to a week. In other words, instead of rigidly adhering to the "1500 kcal per day" rule, you should consider how to achieve an "average daily intake of 1500 kcal," which gives you more options.

While restricting calorie intake, you should also start drinking 2 liters of water daily from this stage onwards.

This 2 liters of water does not include coffee or other beverages; it's just plain water or tea. Drinking 2 liters of water daily helps with metabolism.

While controlling your diet, the amount of water in your food is also reduced. As a result, your body may unknowingly fall into a state of dehydration.

Dehydration can lead to abnormal metabolism. Fat breakdown occurs through metabolism; if metabolism is abnormal, how can fat breakdown occur?

If you can't adapt to drinking 2 liters of water, it will be difficult. You can carry water in a bottle with you and remember to replenish fluids frequently.

During the run-up and lift-off phases, there were no restrictions on what you ate. Starting from the ascent phase, restrictions finally need to be implemented.

Here, I want to correct a common misconception: weight loss depends on willpower.

No matter how strong your will or how determined you are, it's useless! If we had willpower, we wouldn't be obese in the first place!