Weight Loss to Maintenance to Weight Loss to Maintenance to Weight Loss to Maintenance

by EzekielDiet.com
Posted on Jun 24, 2024

Ezekiel Diet Note: This is a quick report about how I lost 2.5 inches off my chest and 2 inches off my waist in 5 days of Ezekiel Diet clean eating with desserts twice a day.

Weight loss to maintenance mode back to weight loss and then back to maintenance mode. That pretty much sums up almost 15 years of long term weight loss.

Dining out more than once a week guarantees extreme amounts of sodium that causes fluid retention, too much Round-Up-Ready wheat,  sugar desserts, or even just eating too much healthy food and/or grazing all day on healthy food can keep blood sugar high and craving more sugar…. a little compromise here and there and before I know it I have quick weight gain.

Change From Weight Loss to Inches Lost:

The list of lifestyle issues above causes inflammation and water weight gain for me. I’ve always believed I’m very sensitive to sodium that can create extremely fast weight gain from fluid. Controlling the sodium in weight loss mode has always allowed me to drop inches quickly.

In my initial 100 pound weight loss in 2010 I lost a pound a day for 45 days using the 34337 fresh food Ezekiel Bread eating system. And I lost another 55 pounds in another 100 days. One hundred pounds lost in five months.  That first 45 pound loss was mostly fluid weight I attribute to the sodium and potassium imbalance.

Some in alternative media like Dr. Ardis advocate for more sodium. He indicates  we’re all chronically deficient. But I’ve tracked naturally occurring sodium in eggs, chicken, beef, fish, vegetables and fruit in my fresh food eating system at around 500+ milligrams a day.  What did man do before the salt trade I wonder? Did God make a mistake? Or, has naturally occurring sodium been drastically reduced through over-farming?

Our Paleolithic hunter-gatherer ancestors took in about 11,000 milligrams (mg) of potassium a day from fruits, vegetables, leaves, flowers, roots, and other plant sources, and well under 700 mg of sodium. That’s a sodium-to-potassium ratio of 1 to 16. Today, we get more sodium (3,400 mg) than potassium (2,500 mg), for a ratio of 1.36 to 1.

From: https://www.health.harvard.edu/heart-health/sodiumpotassium-ratio-important-for-health

Dining Out for 10,000 mg sodium? Get busy eating 60+ bananas to balance the sodium with 30,000 mg of potassium.

Recent sodium studies claim the average American gets 3,400 mg sodium a day. About 1.5 teaspoons. I believe it’s much higher for the average American eating a processed and/or fast food diet. I believe from experience that left unchecked the average American can consume 10,000 to 20,000 mg a day of sodium easily with no way to balance it in potassium intake. Some studies indicate potassium to salt (sodium) ratio should be 3 to 1. That means consuming 10,000 mg of sodium requires 30,000 mg potassium to balance body fluids. A large banana or green zucchini has 500 mg of potassium and it would take 60 of them to balance a mild 10,000 mg sodium day in America. Potassium supplements aren’t  a solution because they come in 100 mg tablets (so you don’t overdose and cause a heart attack) and it would take 300 to get 30,000 mg. Most people will be lucky to manage a 1 to 1 ratio of sodium to potassium. Even at a 1 to 1 ratio, 10,000 mg of sodium would require 20 bananas to balance fluid retention.

All of the above is why maintaining weight loss is a never ending cycle of weight loss to maintenance to weight loss and then back to maintenance mode.

I think it’s a sick joke on all these people taking Ozempic injections if most of their weight is from excess fluid.  I contend fluid retention is gradual and accumulated and can make up 50 to 100 lbs. Many people are fluid blobs. The snake venom diet injections probably work on the fluid-blob body type by limiting sodium from a diminished appetite. Rather than eating more fresh, clean protein, fruits and vegetables with less sodium that will automatically start correcting body fluid retention.

Today I’m also more concerned about inches than pounds.  Measuring pounds can be deceptive and subject to daily ups and downs. Inches is a much better gauge of where I want to be and how far out of range I am. I also have a whole wardrobe that becomes limited due to extra inches.

Here’s how I dropped 2.5 inches off my chest and 2 inches off my waist (one size) in just 5 days of Ezekiel Diet clean(er) food eating. The following is copied from my diet journal. I have to keep a journal to win. Also it allows me to look back on what works and what does not work. It also exercises your ability to look at a plate of food and quickly gauge the calories. Also, and this is the more important reason… without a journal you’ll tend to overdo it with less calories than you have budgeted. If I’ve consumed 1440 calories through dinner, I know I have another 150+ I can spend on a dessert like a Ninja Creami or Skinny Pie.

06/17/24

Prayer: “God I ask for your willpower and ability to maintain this weight loss and lose these extra inches.”

Click image for Russian recipe.

The first couple days are more restrictive to get inch loss started. Lunch and dinner below are BBQ takeout leftovers from the day before, small portions.

Breakfast
3 eggs 210
1 EZ Flax Bread 70
large GF 100

Lunch
5 oz chicken white 150
sweet potato fry 30
Potato Salad 50
Baked Beans 40
BBQ Sauce 50

Dinner
8 oz chicken 240
Potato Salad 50

What I call Russian Cheesecake. It’s actually ricotta cheese, flour, sugar, eggs & vanilla extract. I used raspberry jam and Reddi Wip cream. It’s like a creamy biscuit, best served warm like a pancake.

Baked Beans 50
BBQ Sauce 50

Snack
Russian Cheesecake 200

Total for Day:  1290

Vitamins ½ day

3 coffee Y

4 bottles Y

Exercise Y
.50 mile
115 reps upper body

06/18/24

Prayer: “God I ask for your willpower and ability to maintain this weight loss and lose these extra inches.”

Breakfast
3 eggs 210
1 EZ Flax Bread 80
½ large Grapefruit 50

Snack
½ large Grapefruit 50

Lunch
4 oz chicken thigh 160
2 cups spinach 20
EZ flax bread 80
Teryaki sauce 25

Snack
3 strawberries 40
Ninja Creami  Chocolate Brownie 150

Dinner
4 oz chicken thigh 160
2 cups spinach 20
Mushrooms 20
Beef potato soup 150
beef, potato, carrots

Strawberry, pineapple, almond milk sorbet. Ninja Creami

Several strawberries 50

Total for day:  1265

Vitamins Y

2 coffee 2

4 bottles Y

Exercise N

Pool 1 hour sun

06/19/24

Prayer: “God I ask for your willpower and ability to maintain this weight loss and lose these extra inches.”

Ninja Vanilla Creami not quite a 10 for real Vanilla Ice Cream. Maybe a 6 and why I only had 100 calories. Vanilla may take experimenting. Chocolate is easy. Sorbet is easy.

Breakfast
3 eggs 210
1 EZ Flax Bread 80
½ large Grapefruit 50

Snack
½ large Grapefruit 50

Lunch noon
4 oz chicken thigh 160
2 cups spinach 20
mushrooms 20
EZD flax brd 80
Beef sauce 20

Snack
Vanilla Creami 100

Notice how a handful of mushrooms at an extra 20 calories doubles the size of a 4 oz chicken of fish entree.

cup strawberries 50

apple pie filling 100
graham cracker/no-sugar pie filling/Reddi Wip

Dinner 5:30 pm
4 oz chicken thigh 160
2 cups spinach 20
mushrooms 20
EZD flax brd 80
Beef sauce 20

Snack
apple pie filling 100
graham cracker/no-sugar pie filling/Reddi Wip

Graham crackers are half the calories of pie crust. 60 calories whole cracker/30 cal half cracker. Or crumble under filling.

strawberries 40

Total Calories for Day:  1,380

Vitamins Y

2 coffee Y

4 bottles Y

Exercise N

06/20/24

Prayer: “God I ask for your willpower and ability to maintain this weight loss and lose these extra inches.”

Morning Measurements:
Chest: Lost 1.5 inches
Waist: Lost 1 inch
Depth:  Lost 1 inch

Breakfast
3 eggs 210
1 EZ Flax Bread 80
½ large Grapefruit 50

Snack
½ large Grapefruit 50

Lunch
Quarter Head Cabbage 120
½ Cup Cottage Cheese 80
butter & sauce 120

Snack
Skinny Apple Pie 150
graham cracker/no sugar pie filling/Reddi Wip

Dinner
10 oz salmon 400
salad, tomato, berries 60
salad dressing 70
oils butter 50

Snack
cherry skinny pie 150
graham cracker/no-sugar pie filling/Reddi Wip

small cherry skinny pie 100
graham cracker/no-sugar pie filling/Reddi Wip

I graham cracker 30

Total Calories for Day: 1,720

Vitamins half

2 coffee Y

4 bottles Y

Exercise N

06/21/24

Prayer: “God I ask for your willpower and ability to maintain this weight loss and lose these extra inches.”

I bake the pie filling for 30 minutes at 350 degrees F in a small Corning baking dish. Then spoon out as needed on a graham cracker. I consider a 150 calorie dessert a full sheet graham cracker (60 c) and a half sheet (30 c) a 100 calorie skinny pie.

Breakfast
3 eggs 210
1 EZ Toast 80
½ large Grapefruit 50

Snack
½ large Grapefruit 50

Skinny Cherry Pie 150
graham cracker/no-sugar pie filling/Reddi Wip

Lunch
1/4 head Cabbage 120
½ Cup Cottage Cheese 80
butter & sauce 120

Snack
Skinny Cherry Pie 100
graham cracker/no-sugar pie filling/Reddi Wip

Dinner
Salad, cottage cheese,
berries, cherry tomato
dressing 120
3 med chicken thighs 520

I bake the contents in a small 16 oz Corning dish uncovered. I add a teaspoon of cinnamon and a couple packs of Stevia and bake at 350 degrees F for 30 minutes.

Snack
Skinny Cherry Pie 100
graham cracker/no-sugar pie filling/Reddi Wip

Total Calories for Day: 1700

Vitamins half

2 coffee 2

4 bottles 1 1 1 1 1

Exercise 30 min cutting grass
30 min sauna

Sun 30 minutes while cutting grass

Next Morning Measurements:

Chest: Lost 2.5 inches
Waist: Lost 2 inches
Depth: Lost 2 inches

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