One Meal a Day Diet: Week 2

by David

in Health & Fitness

This is week 2 of my One Meal a Day Diet. Here’s Week 1 of the diet with pictures.

I’m in the final stages of the diet having already lost 20lbs, but I felt it would be interesting to share the last 10lbs of weightloss as I continue towards my target weight of 172lbs.

I’ve spent many years trying to get my weight down from around 205lbs to around 170-175lbs and after several failed attempts I’ve found something that’s working for me… eating one big meal a day.

Having been a work at home / stay at home parent for the last 3+ years I’m well aware of how tough it is to ditch the comfort eating under the unrelenting pressure of work and family life. It certainly doesn’t help that you’re around food all day, because even though you might be on a diet the rest of your family is not.

I wanted a sustainable and flexible diet that wasn’t too far removed from normaility, and eating one main meal in the evening has been the answer.

The story so far

Last week I started on Monday at 182lbs and on Sunday I finished at 179.8.

Mo 182 –  Tu 180.6 –  We 179 – Th 179.2 – Fr 178.6 – Sa 178.6 – Su 179.8

179 lbs

Starting Stats:

43 years

Wk1 Start Weight: 182 lbs
Wk2 Start Weight: 179 lbs


Monday December 19 2011 – 179 lbs
Tuesday December 20 2011 – 179 lbs
Wednesday December 21 – 180.4 lbs
Thursday December 22 – 178 lbs
Friday December 23 – 180.4 lbs
Saturday December 24 – 176 lbs
Sunday December 25 – 177.2 lbs


Monday – 179 lbs

8am: Starting this week three pounds lighter than last Monday. A 3 lb loss feels like a good result.

2pm: Snack – 3 Chicken Nuggets

7pm: Dinner – Roast Chicken, mashed potatoes, carrots, peas, swede, gravy. To finish, nothing!

9pm: I spent 7 hours driving today so I ended up having a snack around 2 pm. I didn’t need to eat but I don’t like to drive for too long without putting some kind of fuel in my body. If you’re driving, the last thing you want to do is feel faint at the wheel because it can creep up on you quickly.

I missed desert today mostly because I had the opportunity to do so. I feel good starting the week with a solid day of dieting behind me, I feel it gives me more flexibility later in the week if I want or need it. I’m still sorely tempted to miss desert for the rest of the week to see what happens.

Tuesday – 179lbs

9am: One of the problems with diets that I’ve tried before is they usually incorporate some form of physical exercise like running or gym work. And if your weight loss is dependent on burnig calories through exercise it’s easy to fail if you can’t get motivated to do the exercise, you don’t have time to do it, or you’re physically incapacitated.

It’s a good thing that the success of my diet doesn’t depend on exercise because today I’m in agony with my lower back. I don’t know what’s wrong with it but I can’t bend low enough to put on my socks!

5pm: Dinner – Fish and Chips!

Wednesday – Up from 179 to 180.4 lbs

9am: The last two days have been incredibly testing. We’ve been visiting family which meant a 250 mile car journey each way with four children in the back of the car, each one taking turns to ask, “Are we there yet?” The outward journey was horrendous taking 3 hours longer than it normally does because of bad weather. To add to the joy, I’ve injured my back and as a result I’ve been taking pain killers, lots of them, so I’m bloated and (I hate to say it, but it’s relevant) constipated. Sorry.

It’s interesting to talk about though because this is where diets die. You spend days restricting your calorie intake and you GAIN weight. With Christmas only days away and food everywhere you turn, it would be too easy to abandon the diet – but this is exactly the wrong thing to do. This is the time to remember that sticking to the eating plan is the real success–not the scale weight!

Yesterday’s dinner was a restaurant meal so it was difficult to turn down a starter and a desert but I managed it. Of course, it helped that I was in agony with my back as I wasn’t able to sit at the table long enough to do any damage to my diet.

I went to see a physiotherapist about my back yesterday and it looks like I may have bulged a disc at the base of my spine… and I know exactly how it started! Lately I’ve developed a bad habit of sitting at an odd angle while I’m at the computer. It’s one of the hazards of being a work at home parent and I’ll talk about back pain in another post.

5pm: Dinner – Chicken (again!), mashed potatoes, 3 veg, gravy. Followed by nothing.

Thursday – Down from 180.4 to 178 lbs

0700: Still suffering from a bad back, but I’m a little more mobile today. I really don’t enjoy being incapacitated. My family have had to run around after me and I feel like a burden. I think this just goes to illustrate the point I made about putting yourself first and making health and fitness a priority. Not only have my family had to pick up the slack but I haven’t been able to do any writing because it’s been too painful to sit at the computer and the pain killers have made me too fuzzy headed to concentrate.

Achieving my dream depends on me being in good physical condition, so this little setback makes me all the more determined to make sure I lose the weight. 178lbs is a new low for me, and puts me within 6lbs of my target weight which is exciting.

5pm: Dinner Bolognese sauce, spaghetti, bread, cheese. Followed by birthday cake.

7pm: This is a good example of being flexible and I don’t think it would be possible on many other diets. I wasn’t going to eat a desert after my meals this week but today my wife’s niece visited and it was her birthday so we had cake. I was really glad I didn’t feel the need to turn it down because not being able to fully take part in family occasions is just miserable.

The back pain is abating and I can reduce the pain killers – and for that, my bloat is grateful.#

Friday – Up from 178 to 180.4

5pm: Dinner – Macaroni Cheese, with crusty bread. Followed by rice pudding.

7pm: 180.4!!! There is NO WAY I put on 2.5lbs of fat overnight and this is EXACTLY why I hate weighing myself. Even though I know that the scale weight is a lie, and that other factors are at play, like water retention, it still hurts a little to see an increase in weight. It plays on your mind and you start to question yourself. Doubt creeps in, confidence is undermined and diets are abandoned.

So confident am I that today’s reading was an aberration I ate desert even though I’d planned on missing out at the start of the week! I will absolutely not start under-eating to compensate for dodgy scale data.

I prefer to take feedback about my progress elsewhere and today I was able to tighten my belt another hole. There’s only one hole left now!

10pm: Snack: Two slices of pizza (at a party!)

Saturday – Down from 180.4 to 176

Noon: Lunch – A handful of fruit and nuts plus grazing off whatever the children left.

2pm: 176lbs puts me within 4lbs of my target weight and that is awesome. I’ve lost 6lbs in 2 weeks and feel fantastic for having the will power to stick with the diet in the run-up to Christmas. Now that I’m so close to my goal I’m already thinking of my next goal. In the New Year I’ll be aiming to lose enough body fat to uncover my abs. I would LOVE flat abs at 43 years of age and now I feel it’s something that I could achieve in 2012.

6pm: Dinner – Toad in the hole, mashed potatoes, broccoli, carrots, fried onion, gravy.

7pm: Ice cream

8pm: Several chocolates

Sunday – Up from 176 to 177.2

1pm: Christmas Lunch – Roast turkey, bacon, chestnut stuffing, parsnips, sprouts, carrots, roast potatoes, gravy. Followed by Christmas pudding with double cream. Wine.

5pm: Scrambled eggs on toast.

7pm: Numerous sweets,candies and chocolates.

During the last two days I haven’t completely abandoned my diet but I have been much more relaxed. I ate what I ate without guilt or second thoughts of any kind. I felt able to do so because I’ve already put in so much hard work and reasoned that days like these are exactly what life is all about. I spent I thoroughly lovely two days with my family and felt good that I didn’t have to worry about what I ate.

Back to business tomorrow!

Check out Week 3 of my diet

{ 4 comments… read them below or add one }

Midlife Singlemum December 19, 2011 at 11:27 am

woohoo! Great start (of the finish I mean). I’ve modified your idea and I’m doing two smaller meals a day as I can’t hold out until early evening. So I’m eating a big bread roll stuffed with HBE and salad or cheese and salad in the late morning. And a lighter supper with my daughter at about 6pm. So far it’s working (well this is only day 2 but do you know how long it’s been since I had a day 2?)


David December 19, 2011 at 9:00 pm

Fantastic!! I think that’s a good start and should definitely work. Eating two meals a day will be the norm for me once I’ve finished on this part of my diet. I’m really pleased for you that you’ve had a day 2!! Before you know it you’ll have a had a ‘week 1’ and you’ll feel amazing.


Midlife Singlemum December 22, 2011 at 9:35 am

I wish you better – I had a back thing in October over some of the Jewish Holidays and it was depressing as much as painful, not to be able to function socially. You are so right about not throwing in the towel though – it wouls be easy to say: I’ll start again on Jan 1st. However, you’d be 15lbs or more off target and go into the new year on a downer. This way you may even be very very closse to your goal weight. Keep it up.

I’m on day 5 (who new there was such a thing re dieting?) and have lost about 2lbs (0.8kg). I’m aiming for 1kg/week at least.


David December 22, 2011 at 10:32 am

Thanks 🙂

You’re absolutely right. I’m determined that I won’t allow excuses to stop me achieving my goals because I don’t want to look back in two month’s time and see that I squandered another golden opportunity to make a real difference in my life.

Congratulations on ‘day 5’! You’re really going for this and that’s brilliant. You must feel pretty good about it?


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