Reducing calorie intake for weight loss – what helped me

I have been overweight for most of my adult life. Most of the time close to the margin of obesity. As one can imagine I tried a lot of diets and fiddled around a lot with my caloric intake for weight loss.

To start: here are my Withings weight data from the last three months. What worked and what did not?

Caloric intake for weight loss
Weight Chart


Being overweight is no fun for a lot of reasons.  So motivation (read: pressure) to get off these extra pounds was quite high.

What did not work for me and why

  • Formula shake drink diets -> was hungry most of the time, inconvenient as I had to cook a meal in the evening
  • Extreme low carb, low cal (e.g. Scarsdale Diet) -> energy level dropped too much, was not able to maintain for a longer time
  • Low fat diet -> often high ammounts of carbs which forced me to increase my anti glucose medication, which leads to more insulin, which probably leads to increased storage of body fat. Worked but was too slow.
  • Fasting -> managed to do 11 days in a row (and proud of it), lost a lot of weight, regained it in a month
  • “Balanced Diets” like Brigitte Diät, Weight Watchers -> worked slowly but needed a lot of food preperation
  • Low Carb, High Fat -> was okay but did not give me any weight loss. But I was able to keep my weight despite lots of fat or oil.
  • Medication -> I once took Reductil which made me thirsty beyond any comfortable level. And blood pressure went up significantly.

What worked – Managing my calorie intake for weight loss

I simply ate less calories. This sounds unsexy and maybe it is. But if it works for my metabolism, why not?

This the 1970 way of loosing weight – how did I use my 2015 knowledge for improvement?

  •  EODF -> every other day fasting gave me the best and most reliable results. Fasting seems to be good for my body. But I coin the weight loss to the missing caloric input on the combined fasting/eating days.  It is the least complicated diet on the planet. In mid January I mostly did EODF which gave me the best results.
  • Online Resources -> calorie counting is pretty easy today. I use the FDDB-database. It takes five seconds to start the mobile app and scan the barcode to get the full nutritional values of a LOT of foods. Easy.
  • Mild low carb low cal-> as a type two diabetic my limiting factor are carbs consumed. I take no insulin so every gram has to be balanced by my pancreas. So I keep my carb input as low as possible. Especially in the morning where my blood glucose is high due to the dawn phenomenon. But lowering the carbs alone did not lead to weight loss – I had to cut the calories as well.