Our Weight Release Plan

As of today, we have released a total of 55 pounds in 10 weeks. I’ve lost 20.4 and Lizabeth has lost 34.2. Many of you have asked us what we are doing to lose this weight.

This plan is designed to put our bodies in ketosis. Once the body is in ketosis, it pulls it’s fuel from the fat cells instead of the foods we eat. If we cheat, even a little bit, it will throw us out of ketosis and we won’t lose as much weight. If we don’t eat enough, we run the risk of putting our bodies in starvation mode and we lose weight. It’s a very fine balance.

This is NOT the Keto diet. That diet uses high fats and high protein. We eat low fats and moderate protein.

Do not try to use keto strips used for diabetics. They won’t necessarily work on this diet. I speak from experience on this one.

The first week was hell. Our body was working it’s way into ketosis and we thought we were starving to death. Some get the ‘keto flu’ which feels a lot like the regular flu – headaches, body aches, fatigue. We had the fatigue and few headaches along the way, but we didn’t experience the ‘flu’. We did end up taking a day off and just laying around because we just didn’t have the energy to do anything. I’m sure it was our bodies getting rid of all the toxins we’ve been putting in our bodies for so long.

After the first week, we started feeling much better. Lizabeth has had a real problem with hunger until the last couple of weeks, but I haven’t. Most people I’ve talked to on this plan have not had much hunger at all after the first couple of weeks.

We still get fatigued easily, but that’s to be expected on such a low calorie diet. It’s well worth it to us to release the weight as quickly as possible.

Please, do not start this plan without checking with your doctor first. We are not doctors, nor do we pretend to be. This is what is working very well for us. It may, or may not, work for you.

We are both relatively healthy with no real health problems. (Lizabeth does take a thyroid pill and has had her gall bladder removed, so she takes precautions for those).

We admit this is somewhat extreme, so don’t start unless you and your doctor are comfortable with this plan.


No Exercise. We are not taking in enough calories to exercise. We walk and/or hike once or twice a day (sometimes 4 to 8 miles, but not always), at a VERY leisurely pace – never getting out of breath.


We take our supplements daily, and SERIOUSLY. We consider them another IMPORTANT part of our meals. They are crucial to keep us healthy. This plan does not give us all the nutrients our bodies need, so we are committed to taking these supplements daily.

  • Multivitamin – We try our best to find one that contains the following: 3340 IU Vitamin A, 100 mg Vitamin C, 160 IU Vitamin D, 140 IU Vitamin E, 32 mg Thiamin, 6 mg Riboflavin, 40 mg Niacin, 36 mg Vitamin B6, 1000 mcg Folate, 134 mcg Vitamin B12, 260 mcg Biotin, 130 mg, Pantothenic acid, 94 mg Calcium, 76 mcg Iodine, 42 mg Magnesium, 5 mg Zinc, 100 mcg Selenium, 1 mg Copper, 5mg Manganese, 90 mcg Chromium, 100 mcg Molybdenum, 20 mg Potassium, 20 mg Choline, 3 mg lycopene, 500mcg Lutein, and 100 mcg Vanadium
    We take 1 of these per day

  • Omega-3 Fish Oil Pills – We look for pills that contain: 1530 mg omega 3 fatty acids (from fish and krill oils), 1020 mg EPA, 510 mg DHA
    We take two of these per day.

  • Calcium-Magnesium Pills – We look for pills that contain: 600 mg of calcium citrate, 300 mg of magnesium citrate, 260 iu of vitamin D, and 20 mg of zinc
    We take 4 of these per day

  • Real Salt – 1/4 teaspoon per day required
    We use 1/4 tsp daily

  • Potassium Citrate – 99 mg of potassium citrate. We try to get more Potassium Citrate from the multivitamin and salt – our goal is 450mg per day if we can get it.
    We take one of these per day

  • Probiotics (Optional) I take these to help with constipation from the high protein in the plan. I may discontinue these soon because I can’t tell much difference with these.
    I take one of these per day

  • clearLax (Optional) This stuff has changed my life! I take it for constipation and it works! I tried Vitamin C, apple cidar vinegar, and a number of other things that are ok on this plan and nothing worked. Until this. This. Stuff. Works!
    I take 1/2 cup in a bottle of water daily


We eat 3 high protein, low fat, low carb, low calorie snacks per day. These snacks MUST fit a certain formula:

Calories: 150 calories or less
Fat from Calories: Less than 30%
Net Carbs (Total Carbs minus Fiber): less than 9
Protein: 12-23g (no more than 23 and no less than 12)
NO Aspartame

We do have a few exceptions:

If a snack has between 150 and 200 calories, we can only have one per day.

If a snack has between 9 and 16 net carbs, we can only have one per day.

If a snack has 17 net carbs, we can have it once or twice per WEEK.

When we eat one of these higher calorie and/or carb snacks, then the other two snacks that day must fit the main guidelines – only one exception (or restricted) snack per day.

For example, we usually have a protein shake (Quest, Orgain, or Pure Protein) for breakfast, another shake or Quest chips, for our afternoon snack and a protein bar (pure protein, GNC Lean Bar, Oatmega Chocolate Peanut Butter Bar) for our before bed snack.

These rules may seem a little confusing, but I’ve built a calculator which can be used on your phone to help you at the store. You can find the calculator here.

NOTE: Not all bars and shakes by these brands fit the guidelines. Use the calculator before you buy!

You type in the protein, carbs, fiber, calories, calories from fat, indicate whether it has aspartame in it and push the submit button. you will get either a green box, yellow box or red box. If it’s green, you can have it 3 times per day. If it’s red you can’t have it. If it’s yellow, you can replace one of your three snacks with this snack – but only once per day.


We eat 8 ounces of lean meat per day and 4 cups of low carb vegetables (usually green). We usually split that up between lunch and dinner. Four ounces of meat and 2 cups of low carb vegetables at each meal. We sometimes substitute some of the meat with eggs.

Allowed Protein Foods:
Fish: Anchovy, bass, catfish, cod, flounder, grouper, haddock, hake, halibut, mahi-mahi, monkfish, perch, pike, red snapper, redfish, sea bass, shark, smelt, sole, swordfish, tilapia, tuna (red tuna once per week), trout, turbot, walleye, whiting, salmon (wild salmon once per week).
Seafood: Clams, crab, crawfish, lobster, mussels, oysters, scallops, scampi, shrimp, squid.
Beef: Flank steak, ground beef (extra-lean), lean roast, round, rump steak, sirloin, tenderloin, tournedos.
Poultry: Chicken (skinless), 6 eggs (2-4 whole, remainder must be egg whites), fowl, quail, turkey, wild birds.
Pork: Lean ham, pork tenderloin.
Veal: Breast, cutlet, inside round scaloppini, rib, shank, shoulder, tenderloin.
Other: Bison, deer, elk, frog legs, kidney, lamb loin, liver, moose, ostrich, rabbit, plain tofu.

Unlimited Vegetables:
Arugula, Bibb lettuce, Boston lettuce, celery, chicory lettuce, cucumber, endives, escarole lettuce, frisée lettuce, green and red leaf lettuce, iceberg lettuce, mushroom, radicchio, radish, romaine lettuce, spinach and watercress lettuce.

Allowed Vegetables:
Alfalfa, asparagus, bamboo shoots, bean sprouts, bell peppers, broccoli, cabbage (all), cauliflower, celeriac, celery, chayote, chicory, collards, cucumbers, dill pickles, fennel, Gai Lan (Chinese broccoli), green onions, jicama, kale, kohlrabi, mushrooms, okra, onions (raw only), hot peppers, radish, rhubarb, sauerkraut, spinach, Swiss chard, turnip, zucchini/yellow summer squash.

Occasional Vegetables:
Beans (green and wax), Brussels sprouts, eggplant, heart of palm, rutabaga, snow peas, tomatillo, tomatoes (all).

Apple cider vinegar, fine herbs, fresh herbs (basil, bay leaves, cilantro, chervil, chives, dill, marjoram, mint, oregano, parsley, rosemary, sage, savory, tarragon, thyme), garlic, ginger, lemon, lemongrass, hot mustard, hot sauce, soy sauce, sorrel, spices (MSG free/no carbohydrates), tamari sauce (1 tablespoon), white vinegar.

Oil We are required to eat 2 teaspoons of olive oil or grape seed extract daily. We either use this for cooking OR make a salad dressing with olive oil and apple cider vinegar (NOT balsamic).


We are required to drink a minimum of 64 ounces of water per day. We can drink coffee with 1 ounce of milk. I drink it black. For every cup of coffee, I must drink another 8 ounces of water. We can have unsweet tea too.


We can have up to 5 zero calorie, zero carb, zero fat items per day. We use the Great Value or Mio water drops to flavor our water. We also like all the Walden Farms products that are made for diabetics which are all zero calorie, zero carb, and zero fat. Some of them are zero taste, but for the most part we’ve found them quite tasty. We can have sucralose (Splenda) or Stevia for sweetners.


  • NO alcohol (it’s very dangerous to drink any alcohol while the body is in ketosis)
  • NO fruit
  • NO bread
  • NO soda
  • NO pasta
  • NO aspartame
  • NO rice
  • NO nuts
  • NO grains or oats
  • NO potatoes
  • We have found this Facebook Group invaluable. They have more information than you’d ever want to know about this plan. However, it can also be VERY overwhelming.

    We have also found this recipe book to be a welcomed change.

    These are our guidelines. I’ll share more with you about what we’ve learned later. In the meantime, if you have any questions, just let us know!


    1. Vivian Miller says

      This information is very thorough. I feel in a day or so when I receive my supplements, I will get in a rhythm and feel comfortable with the plan. I know there is a learning curve and thank goodness I have my quilting as a distraction. I get so caught up in that activity I forget to eat for a few hours. Thinking what I can have tonight as I start my Ideal Protein foreplay. I love chicken. I think I’ll have kale steamed in olive oil and some cucumber slices. O.k. I can do this. No cockiness, Vivian.


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