THE CC DIET: YOU TOO COULD LOSE THREE STONES IN THREE MONTHS

Last autumn I made the decision that I needed to lose weight.  Three months later I had lost over three stones.  Whatever your target, how?

I wanted a new lifestyle that I could keep going indefinitely.  Not just a short sharp weight loss that would be put straight back on again.  So far, so good.  Only a couple of pounds back on in the last two months over Christmas.  Looking to lose more now.

It's needed a totally new outlook on food, I'm calling the "C Score diet".  Here are the principles to get started:

• Exercise is useful and healthy, but weight is lost primarily through cutting consumption

• Rather than count calories, we'll leverage that foods are principally labelled with "Energy" in kJ (kiloJoules)

• 100 KJ is 1 "C"  .  So a ready-meal marked 2045 kJ is 20C, one of 1563kJ is rounded to 16C.

• kCal, usually referred to as Calories, can be converted to kJ by multiplying by 4.2 (4.184 if you must, but we only need to be approximate).  

• A man's daily needs are around 2500 calories, a woman's 2000 calories, dependent on age and level of activity.  That's around 105 Cs and 84 Cs respectively

• Set a daily target around two thirds of that, preferably in conjunction with your doctor.  That's around 70Cs for men and 56Cs for women.  Slightly lower in summer, slightly higher if you tend to be chilly in winter. 
  

• Deduct an allowance for regular drinks you don't bother counting.  In my case coffees each day with dashes of skimmed milk, and when it was  allowed, two visits to the pub with friends for 4 pints of beer a week.  As a man, my daily target for food became 59Cs.  

• Adjust as necessary for what's right for you.  As my body adjusted, I took the target down to 48Cs.  I've now found it is around 70Cs to maintain the loss.
  

• Eat what you like, at appropriate quantity, whilst ensuring your diet is balanced

• To add a little psychology, label all food stuffs with the C value, even those you use regularly.  So every time you are tempted to eat something, it shows you its C score.  I use little sticky labels, pre-written like these used for rice desserts:

• For multi-portion foods like cereals, sultanas and TK, label per 100g.  For liquids, the score per 100ml is usually near enough to 100g not to need a conversion.  Using simple digital scales, weigh the portions you use.

• Write your target at the top of a whiteboard, sheet of paper, or on your mobile.  Like a darts game, deduct the C score for everything you eat, and any extra drinks.

• I make lunch my main meal, and always have breakfast.  In the example above, that left me 17Cs for the rest of the day, enough for snacks and a light tea.  You may prefer a different scheme across your day. 

• Add back any significant exercise you do.  Walking for example is around 1C per quarter mile, principally dependent on your weight.  A little less for cycling.  That gives you more Cs for the evening.

• Try to keep within your target, but don't worry if you go a little over.  I have.  Though never go over your higher "daily needs" figure unless it is a very special occasion.

• I have an "official weigh-in" each week to see how much weight I have lost. On a day that I know my hydration is likely to be similar week to week.  In my case first thing on a Saturday morning. 

SOME TIPS

• Eat fruit as your snacks, as they have low C values compared to other snacks.  That also helps reach your 'five a day'.  For example, I've found cutting slices off semi-ripe nectarines goes better alongside coffee than apples, and they still have a 'crunch'.

• Obviously avoid foods and drinks with high C scores.  This has been a key change long-term.  When out and about, make a best estimate of the C scores for what you eat and drink.

• The walk to my local supermarket is half a mile return, so 2Cs earned.  That's a small nectarine or apple.  Taking a circuitous route there and it's a mile, 4Cs.   Walking a 2-mile circuit at sunrise or sunset is 8Cs.  That's a tea cake with jam.  How else can I meet my target, and enjoy eating?

If you've got any tips to add, or have any questions, do add to the comments below, which get moderated.  My DMs are open on Twitter at @CovidCourier


IN SUMMARY - WHAT MAKES THE "C-SCORE DIET" DIFFERENT?

1. Working with small, easily handled numbers where 1C = 100 kJ = 418kCalories
2. Labelling foodstuffs with C values
3. Setting a daily Cs target, adjusting as needed
   
4. Eating what you like, provided a balanced diet
5. Counting down to see how many Cs you have left
6. Earning bonus Cs from exercise
7. Enjoy!

Best of luck with your Cs!

THE CC DIET: THREE STONES LOST. NOW FOR THE NEXT THREE.

Dieting isn't easy.  I managed to lose three stones, and took my foot off the gas.  Eating a lot more than I had been, but still less than before I started.  

It's been a  rollercoaster since I hit that three stone target, but I can't just put it all back on again.  

So back to a stricter approach to food consumption.  Important now to only exceed target when I have done the exercise to deserve it.   Which will encourage me to do a lot of gentle exercise, such as walking.  The fresh air will do me good too, wrapped up warm.

The count-down approach that worked so well is set out here, if you want to give it a go.  Nothing else has worked for me, as a man.  Should work for you too, man or woman.